WODS – Nov 27 – Dec 3

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
Bear Crawl 20m
Wrist Pushup Seq against wall
Lateral Monkey Crawl 10/10m

WOD
Development WOD
A: Handstand against Wall review, 5-10′.
B: 4 rounds
30″-60″ Handstand Hold against wall
10 Tuck Up to Wall
10 Handstand Shrugs
10 Plate Pullovers

C: 3 rounds
60″ Mountain Climbers
60″ Low Hurdle Lateral Hops
60″ Jump Squats

Alt Conditioning WOD
A: 4 rounds
60″ AMRAP Burpee to Sandbag Squat Clean
30″ Rest
60″ AMRAP Lateral KB Front Plank Pullthrough
30″ Rest
60″ AMRAP Straight Arm Russian Twist w/ Plate
30″ rest

B: Development WOD part “C”

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Tuesday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
Bear Crawl 20m
Wrist Pushup Seq against wall
Lateral Monkey Crawl 10/10m

WOD
Monday Development WOD, or

A: Back Squat, 5/5/3/3/2/2, 75/80/85% of 1RM, RAN
B: 4 rounds
10 GHD Hip Extension
10 KB Goblet Good Morning
10 Ab Wheel/Dolly Rollouts
20 KB Swings

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Wednesday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″”, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
100 Heavy Rope Singles
Agility Ladder

Wrist Pushup Seq against wall

WOD
Development WOD
A: 2 rounds
10 Lunge up to Wall
10 Tuck Up to wall
10 HS Shrugs

B: 3 rounds
60″ Plank
10/10 Side Plank Leg lifts
30″ Ring L-Sit
10/10 Straight Arm Plate Russian Twist

C: 3 rounds
10 Burpee Pullups
100 Heavy Rope Singles
Lateral Shuffle over Agility Ladder

Alt Conditioning WOD
A: Erg 1000m @ RPE 6/7
B: 8 rounds on an erg
60″ RPE 7/8
30″ Sprint RPE 8/9

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Thursday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
100 Heavy Rope Singles
Agility Ladder

WOD
Wednesday Development WOD, or

A: Sumo Deadlift, 8×3, RAN, work at no less than 70% 1RM
B: 4 rounds
10/10 Single Leg Glute Bridge
5 GHD Raise
20 KB Swings

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Friday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
Bear Crawl 20m
Wrist Pushup Seq against wall
Lateral Monkey Crawl 10/10m

WOD
A: 3 rounds
30-60″ Handstand
10 Lunge Up to Wall
10 Tuck Up to Wall
10 Handstand Shrugs

B: Review Shoulderok/Mace Rear Pendulum swing.

C: 4 rounds, 60″ each Station, 5″ turnover between stations.
Shoulderok/Mace Rear Pendulum Swing
KB Clean and Press
Landmine Russian Twist
Suitcase Carry

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
PVC Practice Mace 360 swing

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Side Plank Elbow Touch 5/5
Low Bear Shoulder Tap 10/10
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Passthroughs 10/10

WOD
“Chelsea”
Complete one round every minute on the minute for 20/30 minutes*:
5 Pullups
10 Pushups
15 Squats

*if you reach a point where you can’t keep up, note how many rounds you stayed on pace and continue AMRAP style until the time is up. If you fall off the pace before 20 minutes, stop there. If you are still on pace at 20 minutes, keep going and attempt to complete the full 30 rounds.”

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills
Cat/Cow 6-10
Mattress Flippers 3/3
Quadruped/Lateral roll 3/3
FLR/Pushup Plus 10/10
Side Plank Elbow Touch 5/5
Low Bear Shoulder Tap 10/10
Inchworm to stand 3
Squats 10
High Squat to Kneeling 10
Cossack Squat 10
Hanging Shoulder Circles 10/10
Arch Hang 5
Calf Raise Seq 25/25/25
PVC Passthroughs 10/10

WOD
A. Power Clean: build quickly to a single heavier than the weight you’ll use in “B”.

B. 25 min AMRAP:
4 Power Cleans @135/95 lb
10 Box Jumps 24″/20″
14 alt’g Lateral Ball Wall Slams 20/14 lb

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension