WODS: August 12 – 18

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Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
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 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

2x
10m Hops
10m Skips
10m/10M Carioca

WOD
Strength
A: Power Clean/Jerk review and build to a heavy 1 in 15′
B: 12′ EMOM
Power Clean / Hang Power Clean / Front Squat / Jerk
C: 3 rounds
10 Hanging Weighted shrugs
10 Barbell RDLs
10/10 Bench Elevated 1 Arm DB Row

Conditioning
A: 10′ Aerobic Prep / nasal Breathing
B: Any Erg 5′, RPE 7/8
C: 10-15 rounds
10″ Spring, RPE 8/9
60″ Recovery
D: Recovery Walk / Apnea work

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.
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
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 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

2x
10m Hops
10m Skips
10m/10M Carioca

WOD
Gymnastics
A: Wrist Prep, 5′, 2x
Wrist Pushup Seq
Wrist Roller x2
Straight Arm A/T/Y Flick Water 30/30/30
B: Torso/Shoulder Prep, 6′, 3x
Pike Seated Max OH Reach 30″
Wall Slides, 10
Wall Angels, 10
Hollow Hold 30″
C: Inversion Work, 3x, do free standing/with spotter if possible
30-60″ inversion
5m HS Walk or 10/10 Wall run
10 Tuck Up/Down
10 Hollow Hold / Plate Pullover

Conditioning
A: 10′ Aerobic Prep / nasal Breathing
B: 4 rounds, 1/4 BW KB
3/3 TGU
5/5 Clean/Press/OH Squat
5 Swing-Stop/KB Jump Squat
C: Double KB Front Rack Hold for time, 3′ goal, 1/4 BW per hand
D: Recovery Walk / Apnea work

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.
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
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 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

2x
10m Hops
10m Skips
10m/10M Carioca

WOD
Strength
A: “Bring Sally Up”
Barbell Back Squat, 135/95
B: 12 rounds
20″ AMRAP / 10″ rest
Alternate Pushups/Air Squats

Conditioning
A: 10′ Aerobic Prep / nasal Breathing
B: 4 rounds for time
Row 500m
15/15 Single Arm KB Swings
10 Slamball/Burpee
C: Recovery Walk / Apnea work

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.
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
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 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

2x
10m Hops
10m Skips
10m/10M Carioca

WOD
Conditioning
A: 10′ Aerobic Prep / nasal Breathing
B: 5 rounds, for time
Row 250m
30 Wallballs
40 Double Unders (80 Heavy Rope Singles)
C: Recovery Walk / Apnea work

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.
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
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 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

2x
10m Hops
10m Skips
10m/10M Carioca

WOD
Gymnastics
A: 5′ Rope Climb Review
B: 4 rounds
3 Rope Climbs to 15′ (15 Rope Hanging K2E)
5/5 Wall runs
Bear Crawl 20m

Conditioning
A: 10′ Aerobic Prep / nasal Breathing
B: 25′ AMRAP
5/5 Wallruns
10/10 Medball OH Walking Lunge
20 Hanging Knee Lifts w/ Medball between knees
200m Medball Run
C: Recovery Walk / Apnea work

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.
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
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 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

2x
10m Hops
10m Skips
10m/10M Carioca

WOD
A. Strict Press: 4 x 4-5 @31X1; rest 2 min

B. For time: (go in heats)
Row 800m
66 Double KB Push Presses 36/26 lbs per hand
132’ Handstand Walk -OR- 2 min Wall Handstand Hold

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.
Sidelying Windmills, 3/3
Prone Scorpion, 3/3
Child’s Pose SAR, 10/10
Cat/Cow, 6-10
FLR/Push +
Elbow Plank 60″
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 Single Leg Calf Raise From Heel elevated position
20-30 Steps each edge of foot

2x
10m Hops
10m Skips
10m/10M Carioca

WOD
A. OH Squat*: build to a moderate but confident set of 3.

B. 15-10-5 rep rounds for time:
Burpees to touch 6” above reach
OH Squat* 115/75 lbs

*scale is front or back squats.

C. Alt EMOM for 6 min (as a group):
min 1 – AMRAP T2B or Hanging Kneee Raises
min 2 – Side Plank hold (switch @30 sec)

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

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