WODS: July 29 – Aug 4

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

WOD
Strength
A: Back Squat, 5×5@31×1, R90″-120″, use ~85% of 7/24/19
B: Deadlift, 5×5@30×1, R90″-120″”, use ~85% of 7/24/19
C: Air Squat “Tabata”

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 3 rounds, for time
Row 1000m
25 DB Thrusters, 1/5th BW per hand
20/20 Mountain Climbers
C: 10′ Recovery Walk / Apnea Work

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
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)
6-8x250m or 6-8x500m, Active rest 2xInterval.
C: 10′ Recovery / Apnea, RPE 4/5

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: Snatch, Review and build to a heavy single in 15′
B: Back Squat, build to a 1RM (advanced) / 3RM (Novice/Intermediate) in remaining time

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 15-20 rounds any Erg, 15″ RPE 7/8, 60″ RPE 5/6
C: 10′ Recovery / Apnea

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: 5 rounds, 60″ AMRAP or Reps listed, 10″ transition
5 Sandbag Squat Clean
10/10 “B” Stance Sandbag Bearhug Squat
10/10 Sandbag Yoke Carry Walking Lunge
6 Lateral Overbag Burpee
rest

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: 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′ 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 Floor Press, 1/4BW+ Per hand
DB/KB RFE Split Squat, 1/4BW+ per hand, split reps per leg
Foot Elevated Ring Row
1 Leg BB RDL, 1/2BW+
Medball Rotational Wall 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
KB Swing, 1/3BW
Supine Garhammer Raise

D: 10′ Recovery Walk/Apnea practice

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
A. Backwards Sled Drag: 3 trips each for max load, rest to full recovery b/t pulls while others go.
note-perform 1-2 lighter trips to warm up first. A trip is gym length.

B. For total working time:
21 Back Squats 135/95 lbs
1 min Ring L-Sit
21 Back Squats 135/95 lbs
1 min Wall Handstand
21 Back Squats 135/95 lbs
1 min Side Plank L
1 min Side Plank R

Scale load on squats to something that you can make the first set of 21 with 1-2 breaks max.

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. KB Snatch: review and practice

B. 22-16-10 rep rounds:
KB Snatch 53/36 lbs (split reps b/t arms – 22=11/arm)
Toes to Bar

C. “Bring Sally Up” – Elbow to Hand Plank version

Recovery

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