WODS – June 24 – 30

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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

3/3 KB Snatch practice

WOD
Strength
A: Front Squat, build to a heavy 3 in 15′
B: 16′ Alt EMOM
Odd: 5 Front Squat, 75% of “A”
Even: 5 Parallel Bar Dip or Parallette Pushup
C: 3 rounds
10 Abwheel Rollouts
5 GHD Raise
5/5 Cross Body K2E

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
Lateral KB Swing
Pushup/lateral pushup plank crawl
Rest
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

WOD
Gymnastics
A: Pistol Squat review, accumulate 20 reps per leg
B: Seated Muscle Up Drill, 5×3-5, R60″
or
B: Strict Chest to Ring Pullups, 5×2-5, R60″
or
B: 10′ Pullup Development Work

C: 4 rounds
Ring L-Sit 30″
Hollow Hold 30″
10m Low Bear Crawl w/ ball or plate balance
10m/10m Lateral Low Bear Crawl w/ ball or plate
10m Backwards Bear Crawl w/ ball or plate

D: 5-10′ Double Under review

Conditioning
A: 5-10′ Aerobic Prep
B: 5 rounds, 60″ AMRAP each station, 10″ rest between stations
1 Arm KB Swings (switch on the fly)
Burpees
Lateral Hurdle Hops
Jump Switch Lunge
C: 10′ Recovery

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

WOD
Strength
A1: Double KB Strict Press,4×5 @21×2 1/5thBW+, R20″
A1: Double KB Front Rack Cyclist Squat, 4×5@4040, R40″
B: Deadlift, 30 reps at 1.25xBW
C: 3 rounds
60″ Low Ring Pushup Plank
30″ Low Ring Bottom of Pushup Hold
60″/60″ Lunge Hover

Conditioning
A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing only
B: 20 Rounds
15″ RPE 8 on any ERG
60″ Recovery, dismount and choose one of the following to complete in that 60″, RPE 5/6 – easy effort
5/5 Single Arm KB Swing (practice KB breath pattern)
3/3 Rotational Medball Slams with exhale on slam
3/3 KB Halos – inhale as bell goes behind/overhead, exhale as ball comes around front
C: 10′ Recovery

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

WOD
Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 5 rounds @ RPE 7/8
20Cal Erg
10 alt’ng One Arm DB Power Snatch 35/20lbs
5 Wall Walks
rest 3 min b/t rounds
C: 10′ Recovery

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

WOD
Gymnastics
A: 4 rounds, Freestanding if possible
30-60″ Handstand Hold, focus on body line if possible, wallfacing if possible
10 Tuck Ups
10 Tuck Down
10/10 Wall Run

B: 3 rounds
60″ Steering Wheel Plank
30″ Hollow Hold
30″ Superman/arch hold
15″/15″ Straight Body Side Crunch hold

C: Bottom to Bottom “Tabata” Squat

Conditioning
A: Row 1000m @ RPE 6/7 or Erg for 4-5′
B: 4 rounds/12 minute cap. If you complete 4 rounds in under 12 minutes, your time cap bumps to 15′ or 5 rounds. If you complete 5 rounds, your time cap increases again by 3 minutes to complete an additional round. Continue this until you cannot finish within the time cap limit (6/18′, 7/21′, etc).
Erg 20 cals
20 Ball Slams, 20#/15#
20 Box Jump Ups, 20″

B: Gymnastics WOD 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

WOD
Teams of 4, complete 4 rounds*:
P1 – 15 DB Thrusters 35/25 lbs/hand
P2 – 15 Box Jump-Overs** 24”/20”
P3 – 15 Burpees
P4 – rest

*Once all 3 working team members complete their 15 reps, then the team rotates to the next station.

**You must land on top of the box on each rep, but do not need to come to a full stand. No Box Clears allowed in this workout.”

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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