201 Workouts of the Week

  • WODS – Sept 18 – 24
    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
    FRC Sleeper Stretch
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Front Plank 60
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    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
    60 Heavy Rope Singles
    3 Burpees

    WOD
    Development WOD
    A1: Bent Over Barbell Row, 6×2-3@21×1, R20″, 55-60% 1RM Backsquat
    A2: Goblet Cossack Squat, 6×5/5, R30″, 1/4 BW
    A3: 1 Arm KB Swing, 6×10/10, R30″, 1/3+ BW
    A4: GHD Raise, 6×4-5, R30″

    B: 100 Wallballs for time. Practice breath management during movement, choose a ball that you can do 10 reps or more without stopping

    Alt Conditioning WOD
    A: Row or Ski 10′ @ RPE 7/8.
    B: Row or Ski, 10×30″ Sprint / 30″ Easy pace
    C: Row or Ski, 5′ recovery pace

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    FRC Sleeper Stretch
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Front Plank 60″
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    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
    60 Heavy Rope Singles
    3 Burpees

    WOD
    Monday Development WOD, or

    30′ AMRAP, any rep scheme / any order
    1000m Ski erg or 2000m Row
    20/20 KB Clean and Press, 1/4 BW
    10/10 TGU, 1/4 BW

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    FRC Sleeper Stretch
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Front Plank 60″
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    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

    WOD
    Development WOD
    Back Squat, 5×3-5 @ 31×1, R2′, 85-88% 1RM

    B: 4 rounds
    60″ Plank
    60″ Inverted Plank
    10/10 Side Plank Leg Lift
    15/15 Supine Garhammer Raise

    Alt Conditioning WOD
    A: 4 rounds, 15′ cap
    10 Pullups
    20 Pushups
    15/5 Russian Twists
    20/20 Lateral Medball Slams

    B: Development WOD part “B”

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose

    Thursday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    FRC Sleeper Stretch
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Front Plank 60″
    Inchworm to Stand
    Squat
    Squat Isometric Hold
    Squat to Kneeling
    Cossack Squat
    Cossack Squat Isometric Hold
    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

    WOD
    Wednesday Development WOD, or
    A: 5 rounds
    20m/20m Suitcase Carry, 1/3-1/2BW
    40 KB Swings, 1/4 BW
    40m Backwards BW Sled Drag

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose

    Friday

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    FRC Sleeper Stretch
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Front Plank 60″
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    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

    Run 400m
    Snatch Warmup and Review

    WOD
    A: Snatch, 15′ Form review / build to heavy single
    B: 4 rounds (for time) @ 75% of “A”
    3 Hang Power Snatch
    5 OH squat
    Run 200m

    or
    B: 4 rounds for time @ 85% of “A”
    5 Hang Power Snatch
    10 OH Squat
    Run 400m

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARs Scapular Circles
    FRC CARS Hip Rotations
    Sidelying Windmills
    FRC Sleeper Stretch
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat Isometric Hold
    Squat to Kneeling
    90/90 Switch
    Ring Support
    Arch Hangs
    +
    2 rounds:
    Run 200m
    5/5 Hanging Shoulder Circles
    7 Pushups

    WOD
    A.Partner workout:
    Complete 120 Wallballs as a team. Only one can do Wallballs at a time, the other partner must be in a Front Plank while the Wallballs are done. Reps don’t count unless one partner is in plank.

    rest roughly 5 min after last team done, then

    B. Partner workout:
    Complete 120 KB Swings as a team. Only one can do Swings at a time, the other partner must be in Bar Hang while the Swings are done. Reps don’t count unless one partner is hanging.

    Recovery
    Recovery Breathing
    Skin the Cat
    Death Stretch
    Down Dog / Cobra / Child’s Pose

    Optional
    Sunday

    Off – gym closed last Sunday of every month