WODS: June 17 – 23

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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 Snatch practice

WOD
Strength
A1: Alternating 1 Arm KB Strict Press,5×4/4+1 Double Press @21×2 1/5thBW+, immediately into
A1: Double KB Overhead Reverse Lunge,5×3/3, Rest 60″

B: Goblet Cyclist Squat, 4×5@4040, 40″

C: 3 rounds
60″ Toe up Wallsit (knees and hips at 90, forefoot off of ground)
60″ Hanging V-Sit or Tuck (try to get knees to chest without leaning back)
60″ Seated OH Plate Hold

Conditioning
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing only
B: 15-20 Rounds
15″ RPE 7/8 on any ERG
60″ Recovery, dismount and choose one of the following to complete in that 60″, RPE 5/6 – easy effort
5 Wallballs with double exhale
3/3 Rotational Medball Slams with exhale on slam
3/3 Medball Halos – inhale as ball goes behind/overhead, exhale as ball comes around front

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 Snatch practice

WOD
Gymnastics
A: 5′ rolling review – forward, ukemi, etc. 15-20 reps any rolling form
B: 5′ Cartwheel review and accumulation
C: 5′ Freestanding Handstand review/how to spot
D: 5′ Handstand forward roll (with spotter if necessary)
E: 5′ Deck Squat to stand – accumulate ~30 reps, see if you can do it without using a booster mat or your hands
F: 5′ Handstand Pushup practice – free standing with spotter if possible, accumulate 10-15 reps

Conditioning
A: 10′ Aerobic Prep, Nasal Breathing
B: 30′ Cap
Run 800m
10 Deck Squat Burpees
Run 600m
20 Lateral Hop Burpees
Run 400m
30 Burpee/Walking Lunge
Run 200m
40 Burpees
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.
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 Snatch practice

WOD
Strength
A: Power Clean and Push Jerk, review and build to a heavy single in 15′
B: Power Clean and Push Jerk, 2×12′ EMOM, 85% of “A”
C: Back Squat, 5×3, RAN.

Conditioning
A: 10′ Aerobic Prep, Nasal Breathing
B: 30′ AMRAP. Any Rep scheme/ any order
30 C2B Pullups
30 Ring Dips
30 Double KB Front Squats, 1/4BW per hand
30 KB Snatches, 15 per arm, 1/5th BW
30 Trap Bar or DB KB Deadlifts, BW
C: 10′ Recovery / 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 Snatch practice

WOD
Conditioning
A: 10′ Aerobic Prep, Nasal Breathing
B: 5 rounds, 60″ AMRAP per station, 10″ transition. Move at a steady rhythmn.
Landmine Push Press (switch hands at 30″)
Kettlebell Jumping 1/2 squat
Mace 10-2
Pushup/lateral pushup plank crawl
Rest

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 Snatch practice

WOD
Gymnastics
A: Rolling practice, 5′
B: 3 rounds
30-60″ Handstand Hold
10 Straddle up/Down (Advanced start from kneeling)
5 Wall Facing Straddle Slides
10 HS Shrugs
C: 3 rounds
10/10 Single Leg Reverse Dolly Rollouts
10/10 Single Leg Foam Roller Plank Saw
10 Foam Roller Pushup (scale up change to grip along long axis)
30″ 45# Plate Plank/Steering Wheel Hold

Conditioning
A: 10′ Aerobic Prep, Nasal Breathing
B: 5′ AMRAP
10 Pushups
10 Squats
10 K2E
rest 3′
5′ AMRAP
10 DB Thrusters
10 Foot Elevated Rings Rows
10/10 Inverted Plank 1 Leg Knee Tuck
Rest 3′
Gymnastics part “C”

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 Snatch practice

WOD
A. Pendlay Row: review and build to a heavy set of 5.

B. Stacey

5 rounds for total reps of:
20 sec Thrusters 115/75 lbs
rest 40 sec
20 sec Pendaly Row 115/75 lbs
rest 40 sec
20 sec Burpees
rest 40 sec

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 Snatch practice

WOD
A. “Strict Helen-RAP” – AMRAP in 20 min:
Run 400m
21 KB Swings 53/36 lb
12 Strict Pullups

B. 2 rounds of 10 position Planks, 15 sec each w/o pausing: (do as group)
Front Plank
One Foot Plank
One Foot Plank opposite side
One Arm Plank
One Arm Plank opposite side
One Arm/One Leg Plank
One Arm/One Leg Plank opposite sides
Side Plank
Side Plank opposite side
Front Plank
rest 2 min b/t rounds.

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

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