WODS: May 20 – 26

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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 Windmill or 3/3 KB Bent Press
5 Quadruped Hop

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: Asymmetric Ring Pullup, 5×3-5/3-5@21×0, R30″
C: 3 rounds
20 DB Shrugs, 1/4+BW per hand
3/3 Asymmetric Double KB Windmill
15 Medium Band Supinated Grip Bent Over Row

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 4 rounds
20 Cal Erg
5/5 KB 1 arm Clean/Press/Lunge
10/10 Diagonal Tuck Thrusts
C: 10′ Recovery / Apnea practice

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
5 Quadruped Hop

WOD
Gymnastics
A: Wrist/Shoulder prep, 2x, 5′ Cap
Wrist Pushup Seq against wall
30″ Seated Pike Max OH reach
30″ Elbow Supported Tricep Stretch
2x Wrist Roller

B: 10′ AMRAP Ring MU / MU Practice
or
B: 10′ Banded Ring MU practice
or
B; 10′ Ring Pullup/Dip practice
or
B: 10′ Pull/Push practice

C: Torso prep, 3x, 10′ Cap
30″ Hollow Hold
30″ Superman Hold
30″ Plank Switch
20 Trunk Curlups
15/15 Supine Garhammer Raise

D: Handbalance work, 2x, 10′ Cap
30-60″ Inversion (freestanding if possible)
5-10 Belly to Wall Straddle slide
5-10 Belly to Wall Tuck slide
5-10 Front Support to Pike Lift on elevated surface

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
B: 10′ Building intensity on any erg – first 5′ RPE 6/7, Last 5′ RPE 7/8
Immediately into (no break, so get your water before end of 10′)
C: Erg Sprints – 10×30″” Sprint/30″ recovery
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
5 Quadruped Hop

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 Ab-wheel/Dolly Rollouts

Conditioning
A: 10′ Aerobic Prep/Nasal Breathing
B: 20′ AMRAP
50 Heavy rope Single leg skips
50 Heavy rope Backward skips
30 (15/15) 1 arm KB Swing
20m Backwards Bear Crawl KB Drag (hitch heavy rubber band to 1/3BW KB)
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

2x
3/3 KB Windmill or 3/3 KB Bent Press
5 Quadruped Hop

WOD
Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 25′ AMRAP
40m Standing rope pull 1/2 BW sled drag, pronated grip odd rounds, supinated grip even
40m Asymmetric Front Rack/Suitcase Carry – 1/4BW in Front rack, 1/3BW in Suitcase carry, switch at 20m
15/15 Shoulderok Pendulum/360/10-2 (depending on skill set)
20 KB Jumping Squat
C: 10′ Recovery / Apnea practice

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
5 Quadruped Hop

WOD
Gymnastics
A: 10′ AMRAP Chest to Hand Rope Hanging Pullups. Do Wall Slides, Wall Angels, or Wall Scorpions during any rest you take longer than 5′.
B: 4 rounds
5/5 Pistol Squats, hold bottom of last rep for 10″”
10/10 Back to Wall Seated Leg Lift
5/5 Deep Lunge to Cossack
30″ Ring L-Sit Hold

Conditioning
A: 10′ Aerobic Prep / Nasal Breathing
B: 3 rounds for time
10 Chest to Bar Pullups
20 (10/10) Plank Switches
30 Jumping Squats

Rest 5′

3 rounds for time
40m Bear Crawl
Run 200m
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 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
5 Quadruped Hop

WOD
Crossfit Total: (12’ cap on each lift)
Back Squat – build to a max
Strict Press – build to a max
Deadlift – build to a max

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.

Last Sunday of month, closed – no class

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