WODS: July 15 – 21

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

2x
10m Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
Strength
A: Clean and Jerk review and build to heavy 1 in 15′
B: Clean and Jerk, 8×2, RAN, 80% of “A”
C: Back Squat
Beginner 5×5@ 31×1, R90″
Intermediate/Advanced 5/5/3/3/2, RAN

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 3 rounds for time
Ski Erg 500m
10 Pullups
25 Kettlebell Swings, 1/4BW
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.
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

2x
10m Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
Gymnastics
A: Handbalance work, 10′
2-3 rounds
30-60″ Inversion
10 Lunge up
10 Tuck up/Down
10 Supine Plate Pullover

B: Back Bridge/Arch Mobility work
3 rounds
10 Wallslides
10 Wall Angels
3/3 20-30″ FRC Shoulder CARS
5 Backbend wall walkdown

C: Torso Control work
3 rounds
30″ Low Ring Arms Forward Plank
60″ GHD Static Back Extension Hold
60″ Inverted Plank

Conditioning
A: 5′ Aerobic Prep / Nasal Breathing
B: 5 rounds, 60″ for distance or Reps per station, 15″ turnover between stations
Standing Rope Pull Sled Drag, 1/2BW
Sandbag Carry, 1/2 BW
Suitcase Carry, 1/3BW
Double KB Front Rack High Knee March, 1/4BW per hand
Bike or Ski Erg
C: 10′ Recovery/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.
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

2x
10m Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
Strength
A: Deadlift, Heavy 3 in 15′
B: Deadlift, 8×3, Begin with 75% of “A” and build back to “A” in 8 sets, RAN.
C: 3 rounds
5-10 GHD Raises
10 Wide Stance Goblet Good Mornings
10/10 1 Leg Landmine RDL
10+10″ Weighted Hanging Shrug

Conditioning
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing Only
B: 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
60″ AMRAP KB Swing
30″ Rest
C: Run 800m
D: 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.
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

2x
10m Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
Conditioning
A: 5′ Aerobic Prep/Nasal Breathing

B: 12′ Time cap, 3x, 12-15 reps per station, as little as rest as possible in each round, 1-2′ of rest between rounds
DB Bench Press, 1/4BW+ Per hand
DB/KB Front Squat, 1/4BW+ Per hand
Foot Elevated Ring Row
Deadlift BW+
Foot Against Wall Straight Leg Seated Chest Pass

C: 12′ Time cap, 3x, 15-20 reps per station, as little as rest as possible in each round, 1-2′ of rest between rounds
DB Push Press, 1/5BW+ Per hand
Goblet Cyclist Squat, 1/4BW (Total)
Weighted Strict Pullup
Goblet Good Morning, 1/4BW+
Ab-Wheel rollout

D: 10′ Recovery Walk/Apnea practice

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

2x
10m Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
A: Torso Prep
3 rounds
30″ Hollow Hold
60″ Elbow Plank
15″/15″ Side Hollow/crunch
15″ Low Ring Hollow Plank (arms extended as far forward as possible, hollow hold body shape)

B: 10′ Bar Pullover/forward roll work

C: 5′, accumulate 10-20 High Bar Support Dips

D: 10′ Rolling review work
20-30 rolls, forward, ukemi, lateral, cartwheels.

Conditioning
A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
B: Row 5K for time
C: 10′ Apnea cycle/recovery walking

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

2x
10m Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
A. Power Clean: review and build to just above working weight for “B”

B. Partner “Elizabeth” – 18 rounds total, alt’g w/partner – 9 each:
5 Power Cleans 135/95 lbs*
5 Ring Dips**
rest while partner does a round.

*or, scale to ~75% of 1RM
**scale to Bar Dip>Strict Pushup>Bar Pushup

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

2x
10m Forward Bear Crawl
10m Backwards Bear Crawl
10m/10M Later Monkey Crawl

WOD
5 rounds:
Run 400m
12 Burpees
Erg 20 cals
3 Wall Walks

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

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