WODS: 5/6 – 5/12

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
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 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
60″ Plank
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill (partner holds top foot)

WOD
Strength
A: Back Squat, build to a heavy 3 in 15′.
B1: RFE Split Squat, 4×10/10@20×1, R60″”, Use DBs or a BB totalling 50% of “A”
B2: Box Jump-up, 4×5, Navel height, R60″”
C: 3 rounds, 1/4BW
20 KB Swings
5/5 KB Windmills
10/10 1 Arm OH KB March

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 20-25 rounds, any erg
15″ RPE 7/8
60″ RPE 5/6
C: 10′ Recovery walk/Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep 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
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 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
60″ Plank
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill (partner holds top foot)

WOD
Gymnastics
A: Wrist Prep
2 rounds, 5′ cap
10/10/10 Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30/30/30 Flick Water

B: Shoulder Prep
2 rounds, 5′ cap
30″ Seated Straight Leg Max OH reach
30″ Elevated Tricep Stretch
15 OH Straight Arm Screwdriver
5/5 Pushup Plank Shoulder Circles

C: Hip Prep/Mobility
2 rounds, 5′ cap
10/10+10″ Seated Straddle Pike Single Leg Lift
10 Straight Leg Inchworm/Straddle Pike Hover
3/3 OH Walking Split Lunge

D: Hand Balance work
2 rounds, 10′ cap
30-60″ Inversion – scale up to free standing with spot/accumulate
5-10 Wall Facing Tuck Slide
5-10 Wall Facing Straddle Slide
10/10 Wall Runs

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 4 RFT
Run 400m
15 KB Swing/Squat
5 Deck Squat Burpees
C: 10′ Recovery walk/Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep 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
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 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
60″ Plank
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill (partner holds top foot)

WOD
Strength
A: Barbell Push Press, heavy 1 in 15′.
B1: DB Push Press, 5×5@20×1, R60″, use 25-35% of “A” per hand
B2: Weighted “Commando” pullup, 5×2-5/2-5, R60″”
C: 3-4 rounds
10 Ab-wheel/Dolly Rollouts
10/10 Crossbody Tuck Thrust (both knees to elbow)
5/5 Mattress Flippers

Conditioning
A:10′ Aerobic Prep / Nasal Breathing
B: 20′ AMRAP, Any order any rep scheme
Row 2000m
20/20 KB Front Rack Walking Lunge
20/20 Single Arm KB Swing
20/20 Rotational Medball Slam
C: 10′ Recovery walk / Apnea training

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep 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
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 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
60″ Plank
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill (partner holds top foot)

WOD
Conditioning
A: 10′ Aerobic Prep/Nasal Breathing
B: 4 rounds
2 20′ Rope Climbs / 10 Rope Hanging Knees to Elbows
5 Power Clean/Front Squat (not squat clean), 1/2 BW
5 Push Press
C: 10′ Recovery Walk / Apnea

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep 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
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 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
60″ Plank
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill (partner holds top foot)

WOD
Gymnastics
A: Wrist Prep
2 rounds, 5′ cap
10/10/10 Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30/30/30 Flick Water

B: Shoulder Prep
2 rounds, 5′ cap
30″ Seated Straight Leg Max OH reach
30″ Elevated Tricep Stretch
15 OH Straight Arm Screwdriver
5/5 Pushup Plank Shoulder Circles

C: Hip Prep/Mobility
2 rounds, 5′ cap
10/10+10″ Seated Pike Single Leg Lift
10 Straight Leg Inchworm/Pike Hover
3/3 OH Walking Split Lunge

D: Hand Balance work
2 rounds, 10′ cap
30-60″ Inversion – scale up to free standing with spot/accumulate
5-10 Kneeling Tuck to HS
5-10 Kneeling Straddle to HS
5-10 Block Climbs

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 5 rounds, working at 7/8 RPE / Z4, 10″ transition between stations
2′ Row
2′ Burpees
2′ 1 Arm KB Swing
C: 10′ Recovery / Apnea, RPE 4/5

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep 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
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 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
60″ Plank
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill (partner holds top foot)

WOD
Choose one of the following 3 options, in each case, it’s a 20 min AMRAP:

Option 1 –
Run 400m
21 KB Swings
12/arm One Arm KB Rows

Option 2 –
Run 400m
9 Power Cleans 135/85 lbs
7 Pullups

Option 3 –
Run 400m
5 Power Snatches 115/75 lbs
3 Muscle Ups (ring or bar ok)

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep 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
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 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
60″ Plank
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill (partner holds top foot)

WOD
3 rounds for time:
Row 500m (or Ski 500m or Bike 1000m)
100 Double Unders (200 Heavy Rope Singles
20 Thrusters 65/45 lbs

Recovery
Recovery Breathing
Brettzel
Down Dog/Cobra/Child’s Pose
Lunge/Hip Extension/Psoas Stretch
Elevated Tricep stretch