WODS: August 5 – 11

admin201 Workouts of the WeekLeave a Comment

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 Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
Strength
A: Prowler Pull/Push
4x40m/40m pull/push (down/back/down/back), load prowler to as close to BW as possible and still be able to cover the distancew inside of 90″. Active rest/recovery while others go
B: Trap Bar Deadlift
Build to heavy 3. Share bars, build to heavy 3 inside of 10 sets.

Conditioning
A: Prowler Pull/Push with Strength crew
B: 3 Rounds, For time
Run ~300m (Around building)
20 Pushups
15/15 Single Arm KB Swings (upscale to KB Snatch)

Recovery

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 Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
Gymnastics
A1: Chest to Bar Pullups, 3-5×10, R30″.
If no Pullup, Chest to Bar Inverted Row, 3-5×10, R30″
A2: Weighted Pistol Squat (KB Front Rack), 3-5×10, R30″, Aim for 1/4 BW

B: 4 rounds
10/10 Dolly Single Leg Reverse Rollouts / 20 reverse rollouts
10 Ring Dips
50 Double Unders / 150 Singles

Conditioning
5′ Aerobic Prep/ Nasal Breathing
5 rounds, 30′ timecap
Row 500m – or Bike 1000m – or Ski 500m – or Run 400m
10 Pushups
15 Goblet Squats, 1/4 BW
20 Foam Roller Plank Saw @ 1111 tempo

Recovery

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 Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
Strength
A: Front Squat, build to a heavy 3 in 15′
B: 16′ Alt EMOM
Odd: 5 Front Squat, 75% of “A”
Even: 5 Parallel Bar Dip or Parallette Pushup
C: 3 rounds
10 Abwheel Rollouts
5 GHD Raise
5/5 Cross Body K2E

Conditioning
A: 10′ Aerobic Prep, Nasal Breathing
B: 5 rounds, 60″ AMRAP per station, 10″ transition. Move at a steady rhythmn.
Landmine Push Press (switch hands at 30″)
Kettlebell Jumping 1/2 squat
Lateral KB Swing
Pushup/lateral pushup plank crawl
Rest
C: 10′ Recovery/ Apnea training

Recovery

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 Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
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

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 Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
Gymnastics
A: Accumulate Strict 100 Knees to Elbows and 100 KB Swings in 10′
B: 3 rounds
5 Wallwalks
20m Low Bear Crawl
20m Backwards Low Bear
10m/10m Lateral Monkey Crawl or Cartwheels

C: 3 rounds
Side Plank Leg Lift, 3×10/10 @ 3131
Prone Single Leg Hamstring Curl, 3×15″/15″ maximal contraction
Seated Straight Leg Lift, 3×10/10 w/ 10″ hold at the end of each set

Alt Conditioning WOD
A: 30′ AMRAP
50cal Bike Erg / Airbike
Run 400m
25/25 Lateral medball slam
50 Double Unders (any rope) or 150 Heavy Rope singles

Recovery

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 Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
4 rounds w/partner:
Run 400m together
21 KB Swings each 53/36lbs (both work at same time)
12 Double KB Bent Rows each 53/36lbs (only one works at a time*)

*split the reps in an I go/you go style, fractioning as needed.

Recovery

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 Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
A. One Arm KB/DB Overhead Squat: 5 x 5/arm; rest as needed
note-build to a 5 rep max.

B. Farmer’s Carry: 10 min to find a max load.

C. Partner workout:
65 Burpees for time (split b/t the partners)
While one partner does Burpees, the other must be holding an L-Sit for the reps to count. Partners may switch at will.

Recovery

Leave a Reply

Your email address will not be published. Required fields are marked *