201 Workouts of the Week

  • WODS – Oct 23 – 29
    Training Purpose

    We’re 3 weeks into this block, and basically halfway through!
    If you haven’t noticed already, there’s a bit of a shoulder and torso strengthening/conditioning block hiding inside this one. This serves both to improve your core control during the lifts and to prepare you for the next block, which is going to be focused on handstands.

    You’ll be seeing a new addition to the warmups as part of the ring hold segment. We’ve been using the ring support for a while now to help develop the stability of your shoulder rotator cuffs and familiarize you with the demands of the top of the dip. We’re going to add in a short period of time at the bottom of the ring dip as well. Part of the reason is to familiarize your with the bottom of the dip, which can translate to the midpoint of a muscle up. Another part is to provide your with a pretty intense challenge to your shoulder mobility while maintaining stability.

    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
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    FRC 90/90 int/ext rotations
    Child’s Pose Lateral Leg Raise, 10/10
    FRC Tricep / Rope Stretch
    FRC Americana Stretch
    Ring Support 30″
    Bottom of Ring Dip Support 10″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    Development WOD
    A: Clean and Jerk, Technique review / Build to a Heavy single in 15′.
    B: Front Squat, 6×3, RAN, use 80% of 1RM or 85-90% of “A”.
    C: 4 rounds
    10/10 Pushup Plank to Elbow Plank switch
    10/10 Standing KB Halo
    5/5 Hanging Static Side Crunch

    Alt Conditioning WOD
    A: 20′ AMRAP, Any order any rep scheme
    Row 2000m
    20/20 KB Front Rack Walking Lunge
    20/20 Single Arm KB Swing
    20/20 Lateral Medball Slam

    B: Development WOD part “C”

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    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
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    FRC 90/90 int/ext rotations
    Child’s Pose Lateral Leg Raise, 10/10
    FRC Tricep / Rope Stretch
    FRC Americana Stretch
    Ring Support 30″
    Bottom of Ring Dip Support 10″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    Monday Development WOD, or

    A: Run/Row 1200m @ RPE 6/7
    B: “Tabata” Row
    C: Run/Row 800m @ RPE 6/7

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    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
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    FRC 90/90 int/ext rotations
    Child’s Pose Lateral Leg Raise, 10/10
    FRC Tricep / Rope Stretch
    FRC Americana Stretch
    Ring Support 30″
    Bottom of Ring Dip Support 10″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    Development WOD
    A: Snatch, technique review and build to a heavy single in 15′.
    B: Snatch Width Grip Deadlift, 6×3, RAN.
    C: 3 rounds
    5 GHD Raise
    3-5 Snatch Balance / Jerk Balance
    10 Bent Over DB Row

    Alt Conditioning WOD
    A: Deadlift, Build to a Heavy 3 in 15′.
    B: Deadlift, 6×3 @ 75-80% of “A”, RAN.
    C: Strict Pullups, 3x AMRAP.

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    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
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    FRC 90/90 int/ext rotations
    Child’s Pose Lateral Leg Raise, 10/10
    FRC Tricep / Rope Stretch
    FRC Americana Stretch
    Ring Support 30″
    Bottom of Ring Dip Support 10″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    Wednesday Condtitioning WOD, or

    A: TGU, Build to a heavy single per arm in 10′.
    B: 4 rounds
    3/3 TGU (use 2 weight classes down from “A”)
    10 Low Ring Pushups
    5/5 Goblet Cossack Squat
    10/10 Wallruns

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    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
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    Butterfly to 90/90
    FRC 90/90 int/ext rotations
    Child’s Pose Lateral Leg Raise, 10/10
    FRC Tricep / Rope Stretch
    FRC Americana Stretch
    Ring Support 30″
    Bottom of Ring Dip Support 10″
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    A: 3 rounds, in teams of 3

    P1 Airdyne 30cal
    P2 Wallballs
    P3 Sled drag

    P2 and P3 work continuously until P1 is done with Airdyne, at which point they rotate.
    Sled weighs the average BW of the team – any style drag.

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Half Kneeling Hip Extension

    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
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Inchworm to Stand
    Squat
    Squat to Kneeling
    90/90 Switch
    Ring Support
    Arch Hangs
    +
    3 rounds @easy to moderate pace:
    10 OHS w/PVC
    10m Bear Crawl
    5/5 Hanging Shoulder Circles

    WOD
    WOD 1 – AMRAP in 4 min @sprint pace:
    10 Wallballs 20/14 lb
    5/5 Lateral MB Slam to Wall 20/14 lb

    —recover 5-7 min—
    WOD 2 – AMRAP in 4 min @sprint pace:
    10 KB Swings @1/4 bwt.
    10 Jump Squats

    —recover 5-7 min—
    WOD 3 – AMRAP in 4 min @sprint pace: (done in heats)
    40 Burpees
    Row for max cals in remaining time

    c/d:
    Walk/Jog/Run 1200m easy

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

    Optional
    Sunday

    No class, gym closed last Sunday of each month.