WODS – May 13 – 19

admin201 Workouts of the Week

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 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
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill
5/5 Banded Side Bridge/Clamshell

WOD
Strength
A: Power Clean Technique Review and build to a heavy single, 15′.
B: 16′ Alternating EMOM,
Odd: 3 Hang Power Cleans, 85% “A”
Even: 5 Ring Dips
C: 3 rounds
10/10 Hanging Side Crunch
30″/30″ Banded Pallof Press Hold
10 Reverse Dolly Rollouts

Conditioning
A: 30 TGU for time, 15′ Cap, 1/4 BW
B: 20′ AMRAP
100 Heavy rope singles
Run 200m
30 (15/15) 1 arm KB Swing
40m Bear Crawl
C: 10′ Recovery

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 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
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill
5/5 Banded Side Bridge/Clamshell

WOD
Gymnastics
A: Torso Prep
3 rounds
30″ Hollow Hold
60″ Low ring Pushup Plank
15″/15″ Side Hollow/crunch
15″” Low Ring Hollow Plank (arms extended as far forward as possible, hollow hold body shape)

B: 10′ Bar Pullover/forward roll work

C: 5′, accumulate 10-20 High Bar Support Dips

D: 10′ Rolling review work
20-30 rolls, forward, ukemi, lateral, cartwheels.

Conditioning
A: 10′ Aerobic prep/nasal breathing, RPE 5/6
B: 5 rounds for time
10 Barbell Thrusters, 1/2 BW
10 Overbar Burpees
C: 10′ Apnea/recovery walk

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 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
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill
5/5 Banded Side Bridge/Clamshell

WOD
Strength
A: Deadlift to a heavy 3 in 15′.
B1: LM 1 Leg RDL, 5×5/5@2121, R30″, use 50% of “A”
B2: Wide Grip Weighted Pullup, 5×3-5@21×0, R30″
C: 3 rounds
20 DB Shrugs, 1/4+BW per hand
10/10 Bench Bird Dog Row, 10-20% “A”
15 Medium Band Sumo Deadlift (purple or black)

Conditioning
“T2B Annie”
For time
50-40-30-20-10
Double Unders
Toes to Bar

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 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
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill
5/5 Banded Side Bridge/Clamshell

WOD
Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 5 Rounds, 5′ AMRAPs, 2′ Rest between each ronud. Start at beginning of list each round.
50 Heavy Rope Single Unders
40 Squats
30 (15/15) Seated Russian Twists
20 Pushups
10 Pullups
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 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
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill
5/5 Banded Side Bridge/Clamshell

WOD
Gymnastics
A: 10′ AMRAP Ring Muscle Ups
A: Seated Muscle Up Drill, 5×3-5, R60″
or
A: Strict Chest to Ring Pullups, 5×2-5, R60″
or
A: 10′ Pullup Development Work

B: 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

C: 5-10′ Double Under review

Conditioning
A: 10′ Aerobic Prep
B:5 rounds, 60″ AMRAP each station, 10″ rest between stations
1 Arm KB Swings
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

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 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
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill
5/5 Banded Side Bridge/Clamshell

WOD
AMRAP in 35 min w/partner:
Run 100m
5 Pullups
10 Pushups
15 Squats

One works at a time, P2 rests while P1 does a round.

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 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
30″ Plank Switch
5/5 Copenhagen Hip Adduction Drill
5/5 Banded Side Bridge/Clamshell

WOD
A. Power Clean: 4 x 3; rest 2 min – building sets

B. 3 rounds for time:
15 Power Cleans 95/65 lbs
15 KB Swings 53/36 lb
Run 600m

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