WODS – Nov 26 – Dec 2

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
2/2 TGU
5 Pullups
10 Pushups
15 Squats

WOD
Strength
A: Hip/Posterior chain prep
3 rounds
10 Barbell hip thrusters, BW+
20/20 banded supine hamstring curl
20m Walking cherry pickers/Ostrich walk

B: Deadlift, Heavy 3 in 15′

C: 3 rounds
15/15 Garhammer raises
20 Trunk Curlups
60″ Elbow Plank
60″ Wall Sit

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: Run 3-4x800m, Rest twice the time it takes to complete the run.
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Tuesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
2/2 TGU
5 Pullups
10 Pushups
15 Squats

WOD
Gymnastics
A: Wrist Prep
3 rounds
Wrist Pushup Seq
2xWrist Roller
Standing Straight Arm wrist extension/band resistance

B: Hand Balance work
2-3 rounds, 15′ timecap
30-60″ Inversion
10 Tuck Up/Downs
10 Reverse Dolly Wheelout to Pike
5/5 Inverted straight arm tick/tock or wall run

C: Torso/Shoulder Prep
3 rounds
15/15 Foot Elevated Russian Twist
30″ Hollow Hold
30″ Superman Hold
5/5 KB armbar/Side press

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6 build to RPE 7/8 by end, then
B: 6-10 rounds, any erg. Match round 1 output each round (calories or watts). If you see a 10% or greater variance in output after round 6, you are done. Otherwise continue until you hit critical drop off or 10 rounds.
15-30″ Max output, RPE 9+. Stop if there is a critical drop off within 30″, otherwise go for full 30″.
120″ Rest.
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Wednesday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
2/2 TGU
5 Pullups
10 Pushups
15 Squats

WOD
Strength
A: 3 rounds
2/2 TGU
5/5 KB Clean/Press/Windmill

B: Back Squat, 5×5@31×1, R90″

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 30′ AMRAP
40m BW Backwards Sled Drag
40m BW Forwards Sled Drag
80m 1/2 BW Sandbag carry
60″ Ring Support
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Thursday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
2/2 TGU
5 Pullups
10 Pushups
15 Squats

WOD
Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 15-20 rounds, any erg
15″ RPE 8/9, HR Zone 3/4
60″ RPE 5/6, Aim for HR Zone 2/3 by end of minute, Nasal breathing only in recovery
If using an HR monitor, you are done after 15 rounds and you fail to recover back to Z2/3 inside of the minute
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Friday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
2/2 TGU
5 Pullups
10 Pushups
15 Squats

WOD
Gymnastics
A: Torso Prep
3 rounds
30″ Hollow Hold
60″ Elbow Plank
15″/15″ GHD Side Plank
15″ Low Ring Hollow Plank

B: 10′ Ring Muscle Up work
10′ AMRAP Ring Muscleups
or
5-10 rounds, 3 Muscle Up Negatives/Seated MU
or
5-10 rounds, 3 Chest to Ring Pullups / 3 Ring Dips
or
5-10 rounds, 3 Strict Chest to Bar Pullups / 3 Dips
or
10′ Pull/push development work

C: 10′ Rolling review work
20-30 rolls, forward, ukemi, lateral, cartwheels.

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: 3 rounds, Added challenge of nasal breathing only
Run building loop (~300m)
20 KB Swings, 1/4 BW
15 Burpees
10 Pullups
C: 10′ Apnea cycle/recovery walking

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
2/2 TGU
5 Pullups
10 Pushups
15 Squats

WOD
A. Squat Clean: skill work, build to or above working weight

B. AMRAP in 17 min:
15 Squat Cleans, 3/4 bodyweight
30 Double Unders

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Ribcage reset and core work
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
Front Plank (On Knuckles) 30″
Inchworm to Stand, 1
Neck / Ribcage / Hip Circles, 10/10/10
Shoulder Diamond / Centration + Stomp, 5/3
Squat 5
Squat / Twist 2/2
Squat / Kneeling 5
Cossack Squat/Bridge 2/2
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FLR/Pushup +, 10/10
Burpee to Stand, 1
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
Plate/DB Cuban Press 5

2x
2/2 TGU
5 Pullups
10 Pushups
15 Squats

WOD
A. Strict Chinups/Weighted Chinups: 3 x 1-3; rest 2 min
—OR—
Pull-Up development work

B. Five 2 min amrap rounds:
15 cal Row
amrap Toes to Bar
rest 2 min b/t rounds

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch