201 Workouts of the Week

  • WODS – August 21 – 26
    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 +
    Inchworm to Stand
    Squat
    Squat Isometric Hold
    Squat to Kneeling
    Cossack Squat
    Cossack Squat Isometric Hold
    FRC 90/90 int/ext rotations
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    Development WOD
    4 rounds, 60″ rest between round
    10 Bent Over Barbell Row, 1/2 BW
    10 Barbell Good Morning, 25-30% 1RM Backsquat
    10 Abwheel or Dolly Rollout
    10 KB Swing, 1/3 BW

    Alt Conditioning WOD
    A: 5 rounds for time
    10 Pullups
    20 Pushups
    30 Hanging Knee Lifts
    40 Squats
    50 Heavy Rope Single Unders

    Recovery
    Recovery Breathing
    Prone Scorpion
    Skin the Cat
    Americana Stretch
    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 +
    Inchworm to Stand
    Squat
    Squat Isometric Hold
    Squat to Kneeling
    Cossack Squat
    Cossack Squat Isometric Hold
    FRC 90/90 int/ext rotations
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    Monday Development WOD, or
    A: 4 rounds for time
    20 calories Airbike
    20/20 Walking Lunges
    20/20 Mountain Climbers

    Recovery
    Recovery Breathing
    Prone Scorpion
    Skin the Cat
    Americana Stretch
    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 +
    Inchworm to Stand
    Squat
    Squat Isometric Hold
    Squat to Kneeling
    Cossack Squat
    Cossack Squat Isometric Hold
    FRC 90/90 int/ext rotations
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    Development WOD
    A: Backsquat, 5×5@31×1, R60-90″, 75-80% 1RM.
    B: 3 rounds for time
    20 Pushups
    Run 200m
    20 KB Swings, 1/4 BW

    Alt Conditioning WOD
    A: 400m Sandbag Carry
    B: 3 rounds for time
    20 Wallballs
    20 Burpees
    C: 400m Sandbag Carry

    Recovery
    Recovery Breathing
    Prone Scorpion
    Skin the Cat
    Americana Stretch
    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 +
    Inchworm to Stand
    Squat
    Squat Isometric Hold
    Squat to Kneeling
    Cossack Squat
    Cossack Squat Isometric Hold
    FRC 90/90 int/ext rotations
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    Wednesday Development WOD, or
    A: Row 2000m @ RPE 6/7
    B: Row, 10 minutes 30″” sprint / 30″ rest.

    Recovery
    Recovery Breathing
    Prone Scorpion
    Skin the Cat
    Americana Stretch
    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 +
    Inchworm to Stand
    Squat
    Squat Isometric Hold
    Squat to Kneeling
    Cossack Squat
    Cossack Squat Isometric Hold
    FRC 90/90 int/ext rotations
    FRC Americana Stretch
    Ring Support
    Hanging Shoulder Circles
    Arch Hangs
    Single Arm Hang/Shrug

    WOD
    A: Handstand Practice, review lunge up and spotting, 10′
    B: 3 rounds
    30-60″ Handstand hold
    10 Tuck up to wall
    10/10 Wall Run
    C:3 rounds
    60″ Plank / Bird Dog Plank
    60″ Hollow Body Hold
    30″/30″ Side Plank

    Recovery
    Recovery Breathing
    Prone Scorpion
    Skin the Cat
    Americana Stretch
    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 Rotation, 2/2
    FRC CARS Hip Rotation, 2/2
    Sidelying Windmill, 3/3
    Cat/Cow, 2 reps, 20″ each direction
    FLR/Push+, 2 reps @ 20x20x
    Inchworm to stand, 20″ segmental stand
    Squats, 5
    1 Squat @ 202020x
    Squat/Kneeling, 5
    Squat/Kneeling, 1 rep @ 555x.
    Cossack, 3/3
    Cossack Hold, 20″ per side, or 3 slow Cossack to seated/side
    Butterfly to 90/90, 3 reps each side @ 555x
    Seated L-Sit, 3
    Hip Hinge OH Reach, 30″
    Ring Support, 30″
    Hanging Shoulder Circles 5/5 (if false grip or OH grip is possible, do those)
    Arch Hangs 5
    Single Arm Hang/Shrug (if controlled rotation is possible, do this), 5/5

    WOD
    A. 3 rounds, increase from easy to moderate pace:
    Run building loop w/med ball
    7 Wallballs
    7 Knees to Elbows

    B. Interval “Frellen”
    Alternating w/partner, 3 rounds each @max effort: (one works/one rests)
    Run 400m
    15 DB Thrusters 35/25 lbs
    15 Pullups or Jumping Pullups
    rest while your partner does their round.

    (P1 does a full round while P2 waits. P1 tags P2 upon completion of the last pullup, then P2 starts their first round and P1 rests, etc.)

    Recovery
    600m recovery Walk
    Supine Belly Breathing
    Downdog>Cobra>Child
    Prone & Supine Dynamic Scorpions, 5/side each

    Optional