WODS: July 1 – 7

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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 +
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
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

WOD
Strength
A1: Alternating 1 Arm KB Strict Press,5×4/4+1 Double Press @21×2 1/5thBW+, immediately into
A1: Double KB Overhead Reverse Lunge,5×3/3, Rest 60″
B: Goblet Cyclist Squat, 4×5@4040, 40″
C: Prowler Push, 6x LH/HH ~20m/~20m, 1/2BW

Conditioning
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing Only (if you are using an HR monitor, build to lower end Z3 in this time)
B: Erg 12′ for Calories/distance (if you are using an HR monitor, immediately begin 12′ test at the end of “”A””, hold HR at upper Z2/Lower Z3 – take note and retest in 60 days)
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 +
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
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

WOD
Gymnastics
A: Practice Shoulderok/Mace 360 and 10/2 Swing, 5-10′
B: In 10 minutes, accumulate
30 Strict Weighted Pullup, aim for 1/4-1/3+ BW
50 Weighted Pushups (plate over upper back)
50 Deck Squat/Jump
C: 3 rounds
60″ Front Plank
30″/30″ Side plank
30″ Hollowhold
15″/15″ Straight body Sidecrunch hold

Conditioning
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing Onlye
B: 20′ Timecap, break work down anyhow, Choose erg at start and stay with it
Row/Ski 2000m or Bike 4000m
100 Ballslams, 25/15
100 KB Swings, 1/4 BW
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 +
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
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

WOD
Strength
A: Squat Clean and Jerk Review / build to a heavy 1 in 20′
B: Beginner/Intermediate – C&J 2×10′ EMOM @ 75% of “A”
or
B: Advanced – Clean and Jerk, 5×1@ 100% of “A”, R2′
C: Beginner/Intermediate – Back Squat, 5×5@31×1, R60-90″”
or
C: Advanced – Back Squat, 3×3, 85-88% of 1RM

Conditioning
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing Only
B: 15′ AMRAP
ERG 20 Cal
20 Burpees
20 Wallballs
20 (10/10) Walking Lunges
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 +
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
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

WOD
Conditioning
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing Only
B: 4 rounds, 30′ timecap
Attempt all with following breathing patterns
100 Double Unders/300 Single Unders, Nasal Breathing only
20/20 Mountain Climbers, Nose in/Mouth out
20m Backwards Bear Crawl, Nasal only
5/5 Reverse Lunge / Burpee Nose in/Mouth out
C: 10′ Recovery Walk / Apnea training

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 +
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
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

WOD
Gymnastics
A: Handstand review, 5-10′.
B: 4 rounds
30″-60″ Handstand Hold against wall
10 Tuck Up to Wall
10 Handstand Shrugs
10 Plate Pullovers

C: 3 rounds
60″ Mountain Climbers
60″ Low Hurdle Lateral Hops
60″ Jump Squats

Conditioning
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing Only
A: 4 rounds
60″ AMRAP Burpee to Sandbag Squat Clean
30″ Rest
60″ AMRAP Lateral KB Front Plank Pullthrough
30″ Rest
60″ AMRAP Straight Arm Russian Twist w/ Plate
30″ rest

B: Gymnastics part “C”

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 +
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
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

WOD
A. Power Clean review & warmup

B. 3 rounds for time:
21 Power Cleans 135/95 lbs
Run 400m
Plank Hold equal to prior run time

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 +
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
10/10/10 Single Leg Calf Raise Seq
20-30 Steps each edge of foot

WOD
A. 3 rounds moderate pace:
Run building loop
15 Wallballs (use a weight you can make 3 x 15 with w/o pausing)
+
rest 3 min
+
B. AMRAP in 10 min:
5/arm One Arm DB Power Snatch 55/35 lbs
5 Strict L-Pullups -OR- 10 Glute Bridge Ring Rows
+
rest 3 min
+
C. Burpees: 25 reps for time, max effort
D. Walk 400m cool down

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

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