201 Workouts of the Week

  • WODS: Oct 15 – 21
    Training Purpose
    Monday

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

    2x
    5 Pullups
    10 Pushups
    15 Squats
    2/2 TGU, 1/5th BW

    WOD
    Strength
    A: Novice/Intermediate “B” Stance Back Squat
    8×5/5, R90″”, 3/4-1x BW
    or
    A: Advanced “B” Stance Front Squat
    8×3/3, R60″”, 3/4-1x BW

    B: 3 rounds
    10 Abwheel Rollouts
    15/15 Garhammer Raises
    10 BW Barbell Hip Thruster

    Conditioning
    A: 10′ Aerobic prep work, nasal breathing, RPE 5/6, HR Z2/3 by the end of “A”
    B: Any Erg, 20-25 rounds
    15″ RPE 8/9, 60″ RPE 5/6. Nasal breathing only in recovery phase. If using an HR monitor, aim for Z3/4 in fast pace, Z2 by the end of recovery.”

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench Stretch

    Tuesday

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

    2x
    5 Pullups
    10 Pushups
    15 Squats
    2/2 TGU, 1/5th BW

    WOD
    Gymnastics
    A: 10’ timecap
    Accumulate 50-100 Squats and 10-30 Ring Dips

    B: Wrist Prep, 3x
    Wrist Push-up Seq
    2x Wrist roller
    40/40/40 Flick Water

    C: Shoulder/Torso work, 3x
    30″/30″ Banded Triceps Stretch
    30” Ring or Pbar L-sit hold
    20 Trunk Curlups
    15/15 Supine Garhammer Raises
    10/10 Side Plank Leg Lift

    D: Single Leg squat work, 10′

    Conditioning
    A: 10′ Aerobic prep work, nasal breathing, RPE 5/6, HR Z2/3 by the end of “A”
    B: 6 rounds, 60″ AMRAP or reps listed, R15″ between stations
    15/15 1 Arm KB Swing, 1/5-1/4BW
    10/10 KB Halo
    10/10 1 Arm KB Thruster
    10 Burpees

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench Stretch

    Wednesday

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

    2x
    5 Pullups
    10 Pushups
    15 Squats
    2/2 TGU, 1/5th BW

    WOD
    Strength
    A: Novice / Intermediate Deadlift, 8×3, RAN
    or
    A: Intermediate / Advanced Deadlift, 10,000# for time (50x BW)

    B: 3 rounds
    10 GHD Raise
    10 Wide Stance Goblet Good Morning
    5/5 KB Windmills

    Conditioning
    A: 10′ Aerobic prep work, nasal breathing, RPE 5/6, HR Z2/3 by the end of “A”
    B: 20′ AMRAP
    Run 800m
    40 Split Stance Wallballs

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench Stretch

    Thursday

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

    2x
    5 Pullups
    10 Pushups
    15 Squats
    2/2 TGU, 1/5th BW

    WOD
    Conditioning
    A: 10′ Aerobic prep work, nasal breathing, RPE 5/6, HR Z2/3 by the end of “A”
    B: 25′ AMRAP
    2/2 Sandbag getup
    10/10 Sandbag Side to Side Swing
    400m Sandbag Carry

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench Stretch

    Friday

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

    2x
    5 Pullups
    10 Pushups
    15 Squats
    2/2 TGU, 1/5th BW

    WOD
    Gymnastics
    A: 10’ timecap
    Accumulate 50-100 Pushups and 20-50 Pull-ups

    B:Wrist Prep, 3x
    Wrist Push-up Seq
    2x Wrist roller
    40/40/40 Flick Water

    C: Shoulder/Torso work, 3x
    30″ Bench Elevated Triceps Stretch
    30″ Ring or Pbar L-sit hold
    20 Trunk Curlups
    15/15 Supine Garhammer Raises
    10/10 Side Plank Straight Leg Lift

    D: Handbalance work, 2x
    30-60″ inversion
    10 Headstand or Bench elevated Pike Press negative
    10/10 Wallruns

    Conditioning
    A: 10′ timecap
    Accumulate 50-100 Pushups and 20-50 Pull-ups
    B: 5 rounds
    100 Heavy Rope Single Unders
    10 Deck Squat Burpees
    10/10 Rotational Medball Slam

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench Stretch

    Optional
    Saturday Scott Special

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

    2x
    5 Pullups
    10 Pushups
    15 Squats
    2/2 TGU, 1/5th BW

    WOD
    5 rounds:
    15 Deadlifts 135/95 lbs
    Run 400m
    15 T2B

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench Stretch

    Optional
    Sunday

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

    2x
    5 Pullups
    10 Pushups
    15 Squats
    2/2 TGU, 1/5th BW

    WOD
    “Dork”
    6 rounds for time:
    60 Double Unders
    30 KB Swings 53/36 lbs
    15 Burpees

    25’ cap – scale rounds if needed to complete in 25’ or less.

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench Stretch

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