WODS – April 22 – 28

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
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
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
60″ Plank
30″/30″ Side Plank
10 Trunk curlups
10/10 Garmhammer Raises

WOD
Strength
A1: DB/KB RFE Split Squat, 5×5/5@2020, 1/4BW per hand, R10″ Between Legs, R30″ Between Sets. If you can handle more than 1/2BW total, switch to using a barbell
A2: Cyclist Goblet Squat, 5×5@2020, 1/4W-1/3BW, R60″.
B: 3-4 rounds
10/10, Flat Bench Diagonal Quadruped 1 Arm Row, 10-20% max DL
5 GHD Raise
10 Barbell Hip Thruster
10/10 Landmine Vertical “8”

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 5 rounds, 60″ AMRAP/Distance each station, 15″ rest
Standing Rope Pull Sled Drag
Kneeling KB Halo or Standing Shoulderok 360 (alternate each rep)
1 arm KB Clean/Press
Bike or Row erg
C: 10′ Recovery / Apnea, RPE 4/5

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
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
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
60″ Plank
30″/30″ Side Plank
10 Trunk curlups
10/10 Garmhammer Raises

WOD
Gymnastics
A: Wrist Prep, 3x or 5′ cap
Wrist Pushup Seq, 10x each
Wrist Circles with hands in fists, 40 each direction
Supinated Wrist Roller
Pronated Wrist Roller
Flick Water, 30/30/30

B: Shoulder Prep, 2x or 5′ cap
Rapid Straight Arm Micro Circle A/T/Y/I, 20/20/20/20 each direction
Supinated straight arm band pull apart, 20
Banded Facepull/Ext Rotation, 10
Kneeling/Elbow supported tricep stretch

C: 3 rounds
30″ Tuck Sit/L-Sit on Parallettes
10″ Tuck Hover on Floor
10 Pike to Reverse Dolly Rollout
10 Tuck Crunch from Hollow Hold

D: 3 rounds
10 Tuck Jumps
10 Hollow Body/Kip Swing on bar
5 Floor Kip Practice

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 3 RFT
Run 400m
20 (10/10) KB Snatch
15 Pullups
C: 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
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
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
60″ Plank
30″/30″ Side Plank
10 Trunk curlups
10/10 Garmhammer Raises

WOD
Strength
A1: Hammer Grip DB Floor Press, 4×10@2021
A2: Strict Weighted Chinup, 4×3-5@20×1
A3: 1 Arm DB Strict Press, 4×5/5@2021
B: 3 rounds,
20/20 DB OH Slow Carioca, 1/4BW
10/10 DB OH High Knee March, 1/4BW
5/5 Kneeling Horizontal “8”, 1/5th BW plate

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 100 KB Swings for time, 4′ Time Cap, 1/4BW
Rest 3 minutes
C: 100 KB Clean and Press, 6′ Time Cap, 1/4BW
Rest 3 minutes
D: Double KB Front Rack Hold for time, 4 minute cap, 1/4BW
C: 10′ Recovery / Apnea, RPE 4/5

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
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
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
60″ Plank
30″/30″ Side Plank
10 Trunk curlups
10/10 Garmhammer Raises

WOD
Conditioning
A: 5-10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 1 round, Nasal breathing only, Complete each station before moving to the next, work in the order listed. Attempt each station as an unbroken set, but maintain form and RAN. work a partner(s) if necessary.
20 reps each station
Burpees
Neutral Grip Pullup
Bent Over BB Row, 1/2-3/4BW
DB Push Press, 1/5-1/4BW per hand (do not drop DBs)
Deadlift, 1-1.25xBW (do not drop BB)
Back Squat, 3/4-1xBW
Bench Press, 1/2-3/4BW
Burpees
C: 10′ Recovery / Apnea, RPE 4/5

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
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
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
60″ Plank
30″/30″ Side Plank
10 Trunk curlups
10/10 Garmhammer Raises

WOD
Gymnastics
A: wrist/shoulder prep, 3x, 5′ cap
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″ Elbow Elevated Tricep Stretch

B: ankle/hip prep, 3x, 5′ cap
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
Miniband resisted standing hip circle
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling/Cartwheel review, 5′

D: Handbalance work, 2-3 rounds, 15′ cap
30-60″ inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5 Handstand Forward rolls (optional, with spotter)

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: Row or Bike (choose 1)
5x500m or 5x1000m, Active rest 2xInterval.
C: 10′ Recovery / Apnea, RPE 4/5

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
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
25/25/25 Calf Raise Seq
20-30 Steps each edge of foot

2x
60″ Plank
30″/30″ Side Plank
10 Trunk curlups
10/10 Garmhammer Raises

WOD
“Pittock”

Male Rx/Female Rx
30 Goblet Squats 24/16 KG
30 Deadlifts 135/85
30 Jumping Pullups wrist/mid forearm
30 Pushups / Strict Press #35

20 Front Squat 135/85
20 Power Clean 135/85
20 Bar Dips / Push ups
20 Strict Pullups / 10 Pullups

10 Power Snatch 135/85
10 L/R Pistols 
10 Strict HSPU / Bar Dips
5 Strict Muscle Ups / 1 Strict Muscle Up

There is a 20 min time cap on each tier. If you complete the 30 rep tier in under 20 min, you get 20 more min to work to try to finish the 20 rep tier. If you get that done in under 40 total minutes, then you get another 20 min to try to complete the 10s.

Recovery

Optional
Sunday

Last Sunday of month, closed – no class