201 Workouts of the Week

  • WODS: Aug 12 – 19
    Training Purpose
    Monday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug
    Calf Raise Seq

    2x
    10/10 PVC Passthrough
    5 PVS OH Squat
    3 PVC Snatch Width Grip Sots Press

    WOD
    Strength
    A: Squat Clean and Jerk, 15′ review/warmup/build to heavy single
    B: Squat Clean and Jerk, 3×10′ EMOM @ 75% of “A”
    C: Front Squat, 5×5 @ 75-80% of 1RM or 3/4-1xBW, R90″, speed on the way up.

    Conditioning
    A: 3 rounds for time
    20/20 Lateral Hurdle Hop
    10 Medball Chest Pass to Wall
    10/10 Lateral Medball Wall Slam
    10 OH Medball Wall Slam
    10/10 Walking Lunge

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug
    Calf Raise Seq

    2x
    10/10 PVC Passthrough
    5 PVS OH Squat
    3 PVC Snatch Width Grip Sots Press

    WOD
    Gymnastics
    A: Handbalance work, 10′
    2-3 rounds
    30-60″ Inversion
    10 Lunge up
    10 Tuck up/Down
    10 Supine Plate Pullover

    B: Back Bridge/Arch Mobility work
    3 rounds
    10 Wallslides
    10 Wall Angels
    3/3 20-30″ FRC Shoulder CARS
    5 Backbend wall walkdown

    C: Torso Control work
    3 rounds
    30″ Low Ring Arms Forward Plank
    60″ GHD Static Back Extension Hold
    60″ Inverted Plank

    Conditioning
    “Fight Gone Brad”

    Three Rounds:
    1 Min- Burpee Pull-Ups, count reps
    1 Min- Ball Slams 25lbs / 15lbs, count reps
    1 Min- TGUs 35lbs / 26 lbs, count reps
    1 Min- Deadlift 185 / 115, count reps
    1 Min- Row, count calories
    1 Min- Rest

    Total score is three rounds of reps and calories.

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug
    Calf Raise Seq

    2x
    10/10 PVC Passthrough
    5 PVS OH Squat
    3 PVC Snatch Width Grip Sots Press

    WOD
    Strength
    A: Snatch, review and build to a heavy single in 15′
    B: Squat Snatch, 2 reps EMOM for 10′, Hold bottom of each squat for 2 seconds
    C: Back Squat, 5×3, RAN

    Conditioning
    A: Run 800m
    B: 4 rounds, with a 1/4 BW KB
    3/3 TGU
    20 Swings
    5/5 Clean and Press

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    Thursday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug
    Calf Raise Seq

    2x
    10/10 PVC Passthrough
    5 PVS OH Squat
    3 PVC Snatch Width Grip Sots Press

    WOD
    Wednesday Strength or Friday Gymnastics

    Conditioning
    A: AMRAP 15 min
    2/2 Sandbag Getups
    200m Sandbag Carry (~1/2bwt)
    10 Hollow Rocks
    5 Wall Walks

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    Friday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug
    Calf Raise Seq

    2x
    10/10 PVC Passthrough
    5 PVS OH Squat
    3 PVC Snatch Width Grip Sots Press

    WOD
    Gymnastics
    A: Closed Kinetic Chain Upper Extremity Stability Test
    3x, rest 45″.
    Record total number of taps in 15″ each time.

    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
    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

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug
    Calf Raise Seq

    2x
    10/10 PVC Passthrough
    5 PVS OH Squat
    3 PVC Snatch Width Grip Sots Press

    WOD
    A. KB Clean & Push Press review

    B.
    10-16-22 rep rounds:
    KB Swings ~1/4 bwt.
    Air Squats
    and, Run 200m b/t each round.
    +
    rest 3 min (note time on clock)
    +
    22-16-10 rep rounds:
    KB Clean & Push Press/Jerk (alt. arms every rep)
    Air Squats
    and, Run 200m b/t each round.

    (10 swings, 10 squats, 200m run, 16 swings, 16 squats, 200m run, etc)

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    Optional
    Sunday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug
    Calf Raise Seq

    2x
    10/10 PVC Passthrough
    5 PVS OH Squat
    3 PVC Snatch Width Grip Sots Press

    WOD
    A. Hang Power Clean + Lunge L/R + Push Press: build to a heavy set of 3 in 20 min (HPC + Lunge R + Lunge L + PP = 1 rep)

    B. Single Arm Bent Over KB/DB Row: 3 x 5/arm heavy; rest 90 sec

    C. Farmer’s Carry: 4 attempts at max weight for one gym length.
    notes-use FW handles, Kbs, or Trap Bar.

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

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