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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
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Strength
A: Double KB Front Squat,5×5-7@31×1 1/4BW+ per hand, RAN
B: Double KB Strict Press,5×5-7@21×2 1/5thBW+ per hand, R60″
C 3 rounds
60″ Toe up Wallsit (knees and hips at 90, forefoot off of ground)
60″ Hanging Tuck (try to get knees to chest without leaning back)
60″ Seated OH Plate Hold

Conditioning
A: 10′ Aerobic Prep/Nasal Breathing
B: 10 rounds, 30″ AMRAP Each Station, 10″ Switch
Battle Rope Double Alternating Waves
Seated 1/2BW Rope Pull Sled Drag
Heavy Rope Single Unders
Rotational Medball Slams
C: 10′ Recovery Walk / Apnea training

Recovery

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
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Gymnastics
A: Wrist Conditioning / Shoulder Prep
3x, 5′ Cap
Wrist Pushup Seq
2x Wrist Roller
20 Pike Seated Straight Arm OH DB Shrug
30″ Pike Seated Max Straight Arm OH Reach
B: Torso Prep
3x, 10′ Cap, see if you can do it withou any pauses
10/10 Supine Bent Knee Windshield Wipers (increase difficulty by squeezing pilates ball between knees)
20 Vertical Arm Trunk Curlup
30″ Holllow Hold
15/15 Supine Garhammer Raise
C: Hand Balance Work
3x, 15′ Cap, attempt all holds and entry drills free standing
30-60″ Inversion
5-10 Tuck Ups/Downs from Kneeling/plantar flexed feet
5-10 Straddle Ups/Downs from Forward fold
5 Kneeling to tuck up with band assist

Conditioning
A: 10′ Building intensity on any erg – first 5′ RPE 6/7, Last 5′ RPE 7/8
Immediately into (no break, so get your water before end of 10′)
B: Erg Tabata – 8×20″ Sprint/10″” recovery
C: Immediately into 5′ RPE 7/8
D: 10′ Recovery / Apnea, RPE 4/5

Recovery

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
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Strength
A: Find heavy 3 Sumo Deadlift and Weighted Chinup in 15′
B1: Sumo Deadlift, 5×5-7@21×2, R60″,
B2: Weight Chinup, 5×3-5@20×1, R60″
C: 4 rounds
10 Seated Barbell Good Morning
10 Bentover Barbell Rows
10 Barbell Rollouts
10 Barbell Hip Thrusters

Conditioning
A: 10′ Aerobic Prep/ Nasal Breathing
B: 4 RFT
Run Building Loop (~300m)
5/5 KB Snatch
10 “Taters” (KB Swing/release and recatch to Goblet Squat)
10 Pullups
C: 10′ Recovery / Apnea Training

Recovery

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
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Conditioning
A: 10′ Aerobic Prep/Nasal Breathing
B: 10 rounds, Chose any erg each round
Ride 500m / Row 250m / Ski 250
5 Burpees
5/5 KB Squat Clean/Press
C: 10′ Recovery / Apnea Training

Recovery

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
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Gymnastics
A: Handstand review, 5-10′ (if necessary if not, repeat wrist/shoulder prep from 06/04).
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

Conditioning
A: 10′ Aerobic Prep
B: 3 RFT (upscale is “Frelen, which is 5 rounds”)
Run 800m
15 DB Thrusters
15 Pullups
C: 10′ Recovery / Apnea Training

Recovery

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
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Justin

Once thru for time. Run 400m between each exercise. 30’ cap.
40 Box Jumps 24”/20”
40 Wallballs 20/14 lb
40 Power Cleans 115/80 lbs
40 Lateral Barbell Burpees
40 Muscle Ups

Recovery

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
FLR/Push +
TGU, 2/2
Kneeling KB Halo 5/5
Neck / Ribcage / Hip Circles, 10/10/10
FRC Hip/Shoulder
Squat / Goblet 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
KB Swing, 15-20
KB Clean/Press, 5/5
Hanging Shoulder Circles 5/5
Arch Hangs 5
Single Arm Hang/Shrug 5/5
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

2x
3/3 KB Windmill or 3/3 KB Bent Press

WOD
A1. Strict Press + Push Press: 3 x 2+4; rest 1 min
A2. T2B or K2E: 3 x amrap(-2) unbroken; rest 1 min

B. Once, for time:
40 cals any Erg
Sandbag or Sandball Bearhug Carry building loop – 1/2 bwt+
40 cals any Erg

Recovery

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