WODS: April 29 – May 5

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
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
A1: Hammer Grip DB Floor Press, 4-5×10@2021
A2: Strict Weighted Chinup, 4-5×3-5@20×1
A3: 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: 5′ KB Snatch technique practice
C: 1 RFT – Modify/Scale so that no one section takes less than ~3 minutes, and no more than ~5 minutes.
Run 800m
100 1 Arm KB Snatch, 1/4BW, Alternate arms as necessary
Run 800m
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

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
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 Wall Facing Tuck Slide
5-10 Wall Facing Straddle Slide
5-10 Block Climbs
or
D: 10′ Muscle-Up review and accumulate (10′ of skill appropriate work).

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 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′)
C: “Death By Calories”
Any Erg, stay with this erg the entire cycle. Match power output in Calories for each minute on a running clock +10cal
Continue until you cannot keep up with the clock.
Stay on erg, finish with 5′ of easy recovery.
D: 10′ Recovery walk / Apnea, RPE 4/5

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
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
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: Cossack 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
5/5 KB Horizontal “8”
5/5 KB Elbow Plank Pullthrough
5 Floor to Elevated Surface Plyo Pushup

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: “Tabata This”
With a Running Clock in 24 minutes, Push to RPE 8/9+ in each interval.
8×20″/10″ Row
8×20″/10″ Squats
8×20″/10″ Pull-Ups
8×20″/10″ Push-Ups
8×20″/10″ Hanging Knee Lifts
1 minute Rest between each Interval set
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

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
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: 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
DB Push Press, 1/5-1/4BW per hand (do not drop DBs)
Bent Over BB Row, 1/2-3/4BW
Neutral Grip Pullup
Bench Press, 1/2-3/4BW
Deadlift, 1-1.25xBW (do not drop BB)
Back Squat, 3/4-1xBW
Burpees
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

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
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 Wall Facing Tuck Slide
5-10 Wall Facing Straddle Slide
5-10 Block Climbs

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: “Erg Salad Part 3″
1-2-3-2-1 Minute AMRAPS, 30″” Break between ergs
Ski-erg or climber
Airbike
Rower
C: Recovery/Apnea walk

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
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
—800m Run warmup @nasal pace, right before starting “A”—

A. 22-16-10 rep rounds for time:
Deadlift 115/75 lbs
Push Press 115/75 lbs (same bar)
Lateral Barbell Burpees (jump over bar, staying low for speed ok)

B. 3 rounds:
5/5 Landmine RDLs
8/8 Side Plank DB Powell Raises @2020

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
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:
Run 800m
50 Wallballs
25 T2B

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