WODS: July 22 – 28

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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: Power Clean, 15′ Review and build to heavy single
B1: RFE Split Squat, 5×5/5@21×1, R60″
B2: RDL, 5×5@22×1, R60″
C: Jump Squat Slow Eccentric, 3×3-5 – max vertical jump, drop into squat under tension on landing and eccentric for 5″.

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: “Erg Salad, Part 2”
20-15-10-5-10-15-20 Calories for time
Ski Erg / Climber
Rower
Airbike
Make the 10s and 5 a full sprint
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.
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: 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: Jumping/Landing Work, 5′
20-30 Jumps – max vertical with stuck landing
D: 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: 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
Neutral Grip Pullup
Bent Over BB Row, 1/2-3/4BW
DB Push Press, 1/5-1/4BW per hand (do not drop DBs)
Deadlift, 1-1.25xBW (do not drop BB)
Back Squat, 3/4-1xBW
Bench Press, 1/2-3/4BW
Burpees
C: 10′ Recovery / Apnea, RPE 4/5a

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: Back Squat, Heavy 3 in 15′
B: Deadlift, Heavy 3 in 15′
C: 100 KB Swings for time, 1/4BW, 4′ or faster goal

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: “Erg Salad Part 3″
1-2-3-2-1 Minute AMRAPS, 30″” Break between ergs
Ski-erg or climber
Airbike
Rower
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.
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 RFE Split Squat, 1/4BW+ per hand, split reps per leg
Foot Elevated Ring Row
Barbell RDL BW+
Medball Rotational slam (12-15 reps each side)

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 Squat, 1/4BW (Total)
Weighted Strict Pullup
Barbell Hip Thruster
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
Gymnastics
A: wrist/shoulder prep, 3x, 5′ cap
10/10/10Wrist Pushup Seq
1x Supinated Wrist roller
1x Pronated Wrist roller
30″ Elbow Elevated Tricep Stretch

B: ankle/hip prep, 3x, 5′ cap
30/30 Band resisted seated straight leg dorsiflexion
30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
Miniband resisted standing hip circle
10/10/10 Leg Swing (front/back/lateral with external rotation)

C: Forward Rolling/Cartwheel review, 5′

D: Handbalance work, 2-3 rounds, 15′ cap
30-60″ inversion (freestanding/spotter/facing wall/back to wall)
10 Lunge up/Tuck down on blocks
10 Straddle up / Tuck down on blocks
10 Handstand Shrugs
5 Handstand Forward rolls (optional, with spotter)

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: Row or Bike (choose 1)
5x500m or 5x1000m, Active rest 2xInterval.
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

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
3 rounds each w/partner: (switch when both have completed the work)
P1 – Row 1000m (or Ski 1000m/Bike 2000m)
P2 – 4 rounds of “Strict Cindy”*

*One round of Strict Cindy is:
5 Strict Pullups
10 Pushups
15 Squats

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

Optional
Sunday

Last Sunday of month, closed – no class

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