WODS: July 8 – 14

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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

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 Goblet Good Mornings
10/10 1 Leg Landmine RDL
10+10″ Hold Barbell Shrug, BW

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 10-15 rounds, any erg
10″ Sprint
60″ Recovery (you can dismount during this, use recovery breathing techniques to lower HR)
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

WOD
Gymnastics
A: Wrist/Shoulder Prep, 3x rounds with a 5′ cap
Wrist Pushup Seq, 10 each position
Wrist Roller, 2x up/down to shoulder height with straight arms
Straight Arm Flick Water/ Standing A/T/Y, 30/30/30
Max OH Reach/Pike Sit, 30″
B: Torso Prep, 3x with a 9′ Cap
30″/30″ Single Leg Front Plank
20 Trunk Curlups
15/15 Supine Garhammer Raise
3/3 Slow Hanging Bent Knee “Around the World”
C: 3 rounds, 9′ cap
10 Abwheel Rollouts
10 Hanging L-Sit Lifts
10 GHD Hip Extensions
D: 2 rounds
30-60 Inversion
3/3 Block Climbs
10 Handstand Shrugs
10 Tuck Up/Downs

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 5 rounds
Row 500m
5 Deck Squat/Wallballs
10/10 Rotational Medball Wall Slam
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.
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: Clean and Jerk review and build to heavy 1 in 20′
B: Clean and Jerk, 6×3, RAN, 75-80% 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: Row/Ski 1000m or Bike 2000m
C: “Death by Calorie”
Start at 10 calories
On a Running Clock, add 1 calorie to the base 10 for every minute on the clock (11Cal in 1′, 12cal on 2′, etc)
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.
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.
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: 4 rounds
30″ Hanging Hollow Hold
30″ Inverted Plank/Tabletop Bridge
3-5 German Hang on Rings
5/5 Windshield Wipers

B: 4 rounds
5 Box Jump ups, Hip Height
5 Split Stance Broad Jumps/Landing, Body Length+

D: Handstand Review and practice, 10′ Cap
3 rounds
30-60” inversion
10 Tuck Up/Down
5/5 Block climbs

Conditioniong
A: 10′ Aerobic Prep / Nasal Breathing
B: 2x Erg “Tabata” 8×20″ sprint/10″recovery. Rest 5 minutes between.
Program your erg for a 20″ work/10″ recovery interval.
Do one interval to establish your working speed.
Then perform 8 more intervals at that pace or faster.
Do not game this work
C: Erg or Run/Jog/Walk, 5-10′ @ RPE 5/6

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

WOD
A. Prowler Push: 3 x 1 heavy trip; rest to full recovery
notes-max load is the goal – warm up and add weight each trip if able. Alt. w/others.

B. Once, at max effort pace: (in heats)
Row 250m/200m
15 KB Swings 70/44 lb
15 Burpees
15 KB Swings 70/44 lb
Row 250m/200m

C. 3 rounds easy w/partner:
Run building loop together
Med Ball “The Wheel” drill w/partner

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

WOD
A. HSPU: 5 x 3-5; rest 90 sec
note-scale to a variation where 3-5 reps are possible.

B. 2 rounds:
1 min Ring Support
15’ No Ft Rope Climb*
1 min Plank
15’ No Ft Rope Climb
1 min Handstand Hold
15’ No Ft Rope Climb

*Scaling:
1 Regular Rope Climb
or
3 Rope Rows

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

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