WODS – Oct 22 – 27

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Infrasternal Angle Reset and Core work
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
15 Squats
10 Pushups
5 Pullups

WOD
Strength
A: Deadlift, 5×5@31×1, R90″.
B1: “B” Stance RDL, 4×5/5, RAN, BW
B2: Barbell Hip Thruster, 4×10+10″ Hold, RAN, BW
C: 3 rounds
15/15 Garhammer Raise
20 Trunk Curlp
5/5 Copenhagen Hip Adduction

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: Tempo Intervals
20-25 rounds – If you are using an HR monitor, aim for HR Zone 3/4 (Roughly 135-155 BPM) in work interval, and HR Zone 2/3 (Roughly 120-130BPM). Breathe any fashion during work, focused nasal breathing in recovery.
10″ Work
60″ Recovery

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.
Infrasternal Angle Reset and Core work
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
15 Squats
10 Pushups
5 Pullups

WOD
Gymnastics
A: Wrist Prep
3x
Wrist Pushup Seq
2x Wrist Roller
15″/15″ Bottoms Up KB Hold

B: Shoulder/Torso Prep
3x
10 Wall Slides
10/10- Child’s Pose Supinated Straight Arm Raise
30″ Hollow Body Hold
30″ Superman Hold
5/5 Crossbody Knees to Elbows

C: Hand Balance Work
3x
30-60″ Inversion
10 HS Shrug
10/10 Wall Runs
10 Tuck Ups/Downs

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: 4x800m run or 1000m row, Rest 1/2 the time it takes you to complete interval

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.
Infrasternal Angle Reset and Core work
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
15 Squats
10 Pushups
5 Pullups

WOD
Strength
A: Power Clean review and build to Heavy 1 in 15′
B: 3 rounds for time
Run 400m
10 Power Cleans, 135/95
5 Front Squats, 135/95

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: “Erg Salad, Part 2”
20-15-10-5-10-15-20 Calories for time
Ski Erg / Climber
Rower
Airbike
Make the 10s and 5 a full sprint

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.
Infrasternal Angle Reset and Core work
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
15 Squats
10 Pushups
5 Pullups

WOD
Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: 20′ AMRAP
10 Burpees
10/10 Medball Rotational Slam
10/10 Split Stance Wallball
10 Knees to Elbows

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.
Infrasternal Angle Reset and Core work
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
15 Squats
10 Pushups
5 Pullups

WOD
Gymnastics
A: Wrist Prep
3x
Wrist Pushup Seq
2x Wrist Roller
15″/15″ Bottoms Up KB Hold

B: Shoulder/Torso Prep
3x
10 Wall Slides
10/10- Child’s Pose Supinated Straight Arm Raise
10 Pushups (add bands if necessary)
20 Trunk Curlups
30/30 Garhammer Raises

C: Muscle Up Work
10′ Muscle Up Work/ Push/Pull development

Conditioning
A: 5′ Aerobic Prep, nasal breathing only
B: 5 rounds, 1/4BW
5/5 KB Clean / Press / OHS
5/5 KB Windmill
5/5 KB Halo

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.
Infrasternal Angle Reset and Core work
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
15 Squats
10 Pushups
5 Pullups

WOD
50 Box Jumps, 20″
5 Rope Climbs
50 KB Swings, 1/4 bwt.
50 K2E
50 DB Hang Power Clean 40/25 lbs (25/arm)
Run 800m
50 KB Kickstand RDLs, 1/4 bwt. (25/side)

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

Last Sunday of the month – gym closed