WODS – June 10 – 16

admin201 Workouts of the WeekLeave a Comment

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 +
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
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Strength
A: Find heavy 3 Deadlift and Weighted Chinup in 15′
B1: Deadlift, 5×5-7@21×2, R60″,
B2: Weight Chinup, 5×3-5@20×1, R60″
C: 4 rounds
10 Barbell Good Morning
10 Bentover Supinated Grip Barbell Rows
10 Barbell Rollouts
10 Barbell Hip Thrusters

Conditioning
A: 10′ Aerobic Prep/ Nasal Breathing
B: For time Perform an equal number of Heavy Rope Single Unders each station
50 Kettlebell Swings
40 Mountain Climbers (20/20)
30 Jumping Lunge Switches (15/15)
20 Pushups
10 L-Sit Pullups
20 Pushups
30 Walking OH Lunge (15/15)
40 Burpees
50 Kettlebell Swings
C: 10′ Recovery / 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 +
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
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Gymnastics
A: Rolling practice, 5′
B: 3 rounds
30-60″ Handstand Hold
10 Tuck up/Down (Advanced start from kneeling)
5 Wall Facing Tuck Slides
10 HS Shrugs
C: 3 rounds
3/3 Deck Squat to Pistol
5/5 Hollow Hold to Superman (Roll Sideways)
10 Hanging Hollow Hold/ Knee Lifts

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 8-10 Rounds, any C2 Erg (program for interval/distance – 500m Row/Ski, 1000m Bike)
Perform Sprint/Recover cycle
Row or Ski Sprint first 100m, then recover at RPE 6/7 remaining 400m
Bike Sprint first 200m, then recover at RPE 6/7 remaining 800m
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

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 +
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
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Strength
A1: Double KB Front Squat,5×5-7@31×1 1/4BW+ per hand, Immediately into
A2: Alternating 1 Arm KB Strict Press,5×5/5@21×2 1/5thBW+, R1-2′
C 3 rounds
60″ Toe up Wallsit (knees and hips at 90, forefoot off of ground)
60″ Hanging L-Sit or Tuck (try to get knees to chest without leaning back)
60″ Seated OH Plate Hold

Conditioning
A: 10′ Aerobic Prep/Nasal Breathing
B: 5 rounds, 60″ AMRAP or Reps listed each station, 10″ transition time
10 Burpees
15 Wallballs (practice double exhale)
10/10 Rotational Medball Slams (match your inhale to the swing overhead, and exhale hard on the slam)
10 Forward Hops over Medball (use a Dynamax Ball)
Rest
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 +
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
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Conditioning
A: 10′ Aerobic Prep/ Nasal Breathing, RPE 5/6
B: 10 rounds, 15″ AMRAP, 10″ transition, 60″ recovery between rounds
Battle Rope Double Alternating Waves
Max Height Rebounding Vertical Jumps
Double KB Push Press
Horizontal Medball Squat Throw, 24′
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 +
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
3/3 KB Windmill or 3/3 KB Bent Press

WOD
Gymnastics
A1: Chest to Bar Pullups, 3-5×10, R30″.
If no Pullup, Chest to Bar Inverted Row, 3-5×10, R30″
A2: Weighted Pistol Squat (KB Front Rack), 3-5×10, R30″, Aim for 1/4 BW

B: 4 rounds
10/10 Dolly Single Leg Reverse Rollouts / 20 reverse rollouts
10 Ring Dips
50 Double Unders / 150 Singles

Conditioning
5′ Aerobic Prep/ Nasal Breathing
5 rounds, 30′ timecap
Row 500m – or Bike 1000m – or Ski 500m – or Run 400m
10 Pushups
15 Goblet Squats, 1/4 BW
20 Foam Roller Plank Saw @ 1111 tempo

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 +
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
3/3 KB Windmill or 3/3 KB Bent Press

WOD
A.
Run 600m easy (3 block loop)
rest 1 min
Run 400m moderate
90 sec rest
Run building loop @85%

B. On a running clock, 2 min at each station for max reps:
Burpees
Jumping Deck Squats
Double Unders
Any Erg (for calories)
Goblet Squat 44/26 lbs
Box Jumps or Step-Ups

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 +
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
3/3 KB Windmill or 3/3 KB Bent Press

WOD
A. Power Snatch: 5 x 2; rest 90 sec
note-build up over the 5 sets

B. Squat Clean: 1 rep EMOM until 2 fails; start at 50% 1RM and add 5-10 lbs each minute.

C. Front Squat: 20 reps as fast as able with good form, bar taken from the floor. Use 15% less than your best clean from “B”

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

Leave a Reply

Your email address will not be published. Required fields are marked *