WODS – Oct 29 – Nov 4

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
5 Plate Cuban Press
5 Prone Plate Blackburns
5/5 Seated Plate or DB Elbow Supported External Rotations

WOD
Strength
A: Hardstyle Pushup review, 5′
B1: Bent Over Barbell Row, 4×10, R60″, 1/2BW-BW
B2: Band Resisted Pushup, 4×5-10, R60″ then 1xAMRAP to finish
C: 3 rounds
5/5 KB Halos
5/5 Clubbell Liberty Press
5/5 KB Windmill

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: 5 rounds
100 Heavy Rope Singles
20 Medball Chest Pass to Wall
10/10 Lateral Medball Wallslam

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
5 Plate Cuban Press
5 Prone Plate Blackburns
5/5 Seated Plate or DB Elbow Supported External Rotations

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

B: Shoulder/Torso Prep
3x
10 Wide Chinup Grip Scap Pullups
10/10- Child’s Pose Supinated Straight Arm Raise
30″ Supine Hollow Body Hold
10/10 + 10″ Side Hollow Hold/Crunch
5/5 Crossbody Knees to Elbows

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

Conditioning
A: 10′ Nasal Breathing aerobic prep
B: Tempo Intervals, Any Erg
15-20 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) in recovery interval. Breathe any fashion during work, focused nasal breathing in recovery.
20″ Work
60″ Recover

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
5 Plate Cuban Press
5 Prone Plate Blackburns
5/5 Seated Plate or DB Elbow Supported External Rotations

WOD
Strength
A: Overhead Squat, Build to a heavy 3 in 15′
B: OHS, 5×5@31×1, R90″, 75-50% of “A”
C: Hang Power Snatch, 10′ technique work

Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: 3 rounds for time
Row 500m
20 Wallballs
20 Box Jumps
20 DB Thrusters

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
5 Plate Cuban Press
5 Prone Plate Blackburns
5/5 Seated Plate or DB Elbow Supported External Rotations

WOD
Conditioning
A: 10′ Nasal Breathing Aerobic Prep
B: 20′ AMRAP
40m HH Prowler Push, +50/+30#
40m Backwards BW Sled Drag
40m/40m Bottoms Up/Assymetric Farmer’s Carry, 1/5th / 1/3rd BW

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
5 Plate Cuban Press
5 Prone Plate Blackburns
5/5 Seated Plate or DB Elbow Supported External Rotations

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
10/10- Child’s Pose Supinated Straight Arm Raise
10 Pushups (add bands if necessary)
20 Trunk Curlups
30/30 Garhammer Raises

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

Conditioning
A: 5′ Nasal Breathing Aerobic Prep
B: 3 rounds
Row 1000m
10 Over Rower Burpees
20 KB Swings, 1/4 BW

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
5 Plate Cuban Press
5 Prone Plate Blackburns
5/5 Seated Plate or DB Elbow Supported External Rotations

WOD
A. skill work, Rope Climb & TGU

B. 3 rounds for reps:
2 min Rope Climbs to 15’
2 min TGU @1/4 bwt.
rest 2 min

C. Run 1 mile @nasal breathing pace

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.
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
5 Plate Cuban Press
5 Prone Plate Blackburns
5/5 Seated Plate or DB Elbow Supported External Rotations

WOD
A. One Arm DB OHS: 5 x 5/arm, RAN
B. Bench Press: review, then 5 x 3; rest 1-2 min
C. 5 attempts at max set of Triple Unders
—scaling:
1) 30 sec Triple Under tries (if DUs pretty solid)
2) as Rx’ed, but DUs instead of TUs
3) 30 sec DU tries
4) Jump Rope practice

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