201 Workouts of the Week

  • WODS – Jan 15 – 21
    Training Purpose
    Monday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Slow “Soda Can”
    Sidelying Windmills
    Prone Scorpion
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat/Tripod/Bridge flow, 5/5
    Butterfly to 90/90
    Ring Support 30″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    3x
    40m Side Skip
    3 Burpees
    5 Jumping Squats

    WOD
    Development WOD
    A: Run 800m
    B: Forward Roll review, 10′
    C: 3 rounds
    30-60″ Handstand hold
    10 Tuck Up/Down (Advanced, work from kneeling)
    10 Kneeling Straight Arm Plate Pullover
    5/5 1/2 Kneeling Leg Lift

    Alt Conditioning WOD
    A: 800m Run
    B: 10′ AMRAP Strict Pullups / Pushups
    C: 4 rounds, 60″ AMRAP or reps listed, rest 10″ between exercise
    KB Swing (1/4 BW, 30)
    Sandbag Squat (1/2 BW, 20)
    Ball Slam (25/15#, 25)
    Box Jump Up (24/20″, 20)

    Recovery
    Supine Recovery Breathing
    Brettzel
    Foam Roll Lats/Armpit
    Down Dog / Cobra / Child’s Pose
    Superband Lunge/Hip Distraction

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Slow “Soda Can”
    Sidelying Windmills
    Prone Scorpion
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat/Tripod/Bridge flow, 5/5
    Butterfly to 90/90
    Ring Support 30″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    3x
    40m Side Skip
    3 Burpees
    5 Jumping Squats

    WOD
    Monday Development WOD, or

    A: Front Squat, Build to a Heavy 2 in 15′
    B: 5 rounds @ 45% of “A”
    15 Front Squats
    AMRAP Push Press

    Recovery
    Supine Recovery Breathing
    Brettzel
    Foam Roll Lats/Armpit
    Down Dog / Cobra / Child’s Pose
    Superband Lunge/Hip Distraction

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Slow “Soda Can”
    Sidelying Windmills
    Prone Scorpion
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat/Tripod/Bridge flow, 5/5
    Butterfly to 90/90
    Ring Support 30″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug
    Rowing and Thruster review

    WOD
    “15.5”

    27-21-15-9 reps for time of:
    Row (calories)
    Barbell Thrusters

    Rx is 95/65#

    Recovery
    Supine Recovery Breathing
    Brettzel
    Foam Roll Lats/Armpit
    Down Dog / Cobra / Child’s Pose
    Superband Lunge/Hip Distraction

    Thursday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Slow “Soda Can”
    Sidelying Windmills
    Prone Scorpion
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat/Tripod/Bridge flow, 5/5
    Butterfly to 90/90
    Ring Support 30″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    2x
    Agility Ladder
    Cone Slalom
    40m Carioca

    WOD
    A: 30′ AMRAP, any rep scheme any order
    200m BW Sled Drag
    15 Deadlifts, 3/4-1.5x BW (no heavier than 1.5x)
    5/5 Burpee / 1 Arm KB Clean & Press
    5 trips Agility Ladder

    Recovery
    Supine Recovery Breathing
    Brettzel
    Foam Roll Lats/Armpit
    Down Dog / Cobra / Child’s Pose
    Superband Lunge/Hip Distraction

    Friday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Slow “Soda Can”
    Sidelying Windmills
    Prone Scorpion
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat/Tripod/Bridge flow, 5/5
    Butterfly to 90/90
    Ring Support 30″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    2x
    Agility Ladder
    Cone Slalom
    40m Carioca

    Row/Ride/Run/Rope 5′
    Review Wrist taping for HS and OH Press work

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

    Alt Conditioning WOD
    A: Row 5000m for time

    Recovery
    Supine Recovery Breathing
    Brettzel
    Foam Roll Lats/Armpit
    Down Dog / Cobra / Child’s Pose
    Superband Lunge/Hip Distraction

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Slow “Soda Can”
    Sidelying Windmills
    Prone Scorpion
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat/Tripod/Bridge flow, 5/5
    Butterfly to 90/90
    Ring Support 30″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    2x
    Agility Ladder
    Cone Slalom
    40m Carioca

    Row/Ride/Run/Rope 5′
    Review Wrist taping for HS and OH Press work

    WOD
    Modified partner “Kelly”

    6 rounds together:
    Run 400m (both must be back b/f starting the other exercises)
    P1 – 30 Wallballs
    P2 – 30 Box Jumps 20”

    Alternate which exercise you do each round with your partner. Both run 600m six times, but each person only does 3 sets of WBs and 3 sets of BxJs.
    (Rd 1 for P1 is 400m run + 30 WBs, round 2 is 400m run + 30 BxJs while for P2, the exercises are opposite)

    Recovery
    Supine Recovery Breathing
    Brettzel
    Foam Roll Lats/Armpit
    Down Dog / Cobra / Child’s Pose
    Superband Lunge/Hip Distraction

    Optional
    Sunday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Slow “Soda Can”
    Sidelying Windmills
    Prone Scorpion
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat/Tripod/Bridge flow, 5/5
    Butterfly to 90/90
    Ring Support 30″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    2x
    Agility Ladder
    Cone Slalom
    40m Carioca

    Row/Ride/Run/Rope 5′
    Review Wrist taping for HS and OH Press work

    WOD
    A. 15 min aerobic/skill warmup

    B. 10 min AMRAP:
    30 DUs
    15 Ground to Overhead 75/55 lbs.

    C. Partner Med Ball Run 800m

    Recovery
    Supine Recovery Breathing
    Brettzel
    Foam Roll Lats/Armpit
    Down Dog / Cobra / Child’s Pose
    Superband Lunge/Hip Distraction