WODS – Nov 5 – 11

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
Pushup, 3-5
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
TGU, 2/2

WOD
Strength
A: Wrist prep, 2x
Wrist Pushup Seq
Wrist Roller x2
Straight Arm DB Wrist Extension/Flexion x10

B: Front Squat, 10′ build to heavy 3
C: Front Squat, 5×5@31×1, R90″ @ 85-90% “B”
D: Front Squat, 1xAMRAP @ 85-90% “B”

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: 3 rounds
10 Double KB Clean/Front Squat/Press (no squat cleans)
5/5 KB Pushup/Renegade Row
10 Single KB Russian Swing/Swing Squat/Tater
C: 10′ Apnea/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
Pushup, 3-5
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
TGU, 2/2

WOD
Gymnastics
A: Wrist Prep
3x
Wrist Pushup Seq
2x Wrist Roller
30″ Pushup Plank on Knuckles

B: Shoulder/Torso Prep
3x
10 Wall Slides
5/5 Single Arm Ring Row
10 Pushups (add bands if necessary)
20 Trunk Curlups
30/30 Garhammer Raises

C: Handstand/Rolling work
2x
30-60″ Inversion on blocks
5 HSPU Negatives
5 Gymnastic Forward Rolls
5 Handstand Forward Rolls

Conditioning
A: 10′ Any Erg, Nasal Breathing Aerobic Prep, RPE 5/6
B: 10 rounds, Any Erg
30″ Sprint (RPE 8/9)/30″ recovery (RPE 5/6)
C: 10′ Any Erg, Nasal Breathing, RPE 6/7
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
Pushup, 3-5
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
TGU, 2/2

WOD
Strength
A: Hip prep, 3×10 of each
Wide Stance Goblet Good Morning
GHD Raise
Goblet Cossack Squat

B: Sumo Deadlift
8×3, RAN

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: 3 rounds
Round 1
Row 500m
10 Burpees
20 KB Swngs, 1/3 BW
Round 2
Run 400m
20 Pullups
30 KB Swings, 1/3 BW
Round 3
300 Heavy Rope Single Unders
30 Wallballs
40 KB Swings, 1/3 BW
C: 10′ Apnea/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
Pushup, 3-5
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
TGU, 2/2

WOD
Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: Row 5K for time
C: 10′ Apnea/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
Pushup, 3-5
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
TGU, 2/2

WOD
Gymnastics
A: Wrist Prep 3x
Wrist Pushup Seq
2x Wrist Roller
15″/15″ Bottoms Up KB Hold
Straight Arm DB Wrist Extension/Flexion x10

B: Torso Prep
3x
60″ Front Plank on Low Rings
15-30″ L-Sit Hold on Low Rings
30″/30″ Side Plank
30″ Hollow Hold
20 Trunk Curlups
30/30 Garhammer Raises

C: Muscle Up Work
10′ Muscle Up Work/ Push/Pull development
Work on rings. Focus on clean turnout from shoulder in support.

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: Double KB Front Squat, 1/4BW per hand, 4×5@4040, R40″
C: 3 rounds for time
15/15 Medball OH Walking Lunge (Straight arms)
10/10 Rotational Medball Slam
15 Wallballs
10 Chest Pass to Wall
D: 10′ Apnea/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
Pushup, 3-5
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
TGU, 2/2

WOD
3 rounds, E3MOM:
Max reps Strict Pullups (if 6-10 not possible, max Bar Hang instead)
Max reps Strict Press 115/75 lbs (choose a load you can get 10+ reps at)
Max cal Row in 20 sec
Max L-Sit (scale to tuck or Plank – something you can hold 20 sec min)

On a running clock, you’ll start an attempt at each exercise every 3 minutes. The workout takes 36 minutes.

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
Pushup, 3-5
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
TGU, 2/2

WOD
A. Power Snatch + OHS: review & build to above working weight

B. 4 rounds:
5 Power Snatch 95/65 lbs
7 OH Squats 95/65 lbs
400m Run

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