201 Workouts of the Week

  • WODS – July 17 – 22
    Training Purpose
    Monday

    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, 5 + 1 rep @ 20″/20″
    Wrist Pushup Seq
    FLR/Push+, 10 + 1 rep @ 10″/10″
    Inchworm to stand, 20″” segmental stand
    Squats, 5
    Squat Hold, 30″
    Squat/Kneeling, 5
    Cossack, 3/3
    Cossack Hold, 20″ Isometric Wall Push/KB Push
    Butterfly to 90/90, 3/3
    Seated L-Sit, 3
    Seated Max 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

    60″ Tennis Ball Burpee catch w/ partner

    WOD
    Development WOD
    A: 4 rounds, 10′ cap
    10 Dips
    10 Pullups (no chinups) / Leg assisted Ring Pullup
    10 Abwheel/Dolly Rollouts

    B: Deadlift, Build to a Heavy 2 in 10′

    C: Deadlift, 6/6/6/3/3/3/2/15 @ 75/75/75/85/85/85/95/65% of “B”
    Set of 15 is ideally unbroken, but break up in order to maintain form.

    Alt Conditioning WOD
    A: Development WOD part “A”
    B: 4 rounds for time
    Row 250m
    20 KB Swings, 1/3 BW
    20 Box Jumps, Mid Thigh height

    Recovery

    Tuesday

    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, 5 + 1 rep @ 20″/20″
    Wrist Pushup Seq
    FLR/Push+, 10 + 1 rep @ 10″/10″
    Inchworm to stand, 20″” segmental stand
    Squats, 5
    Squat Hold, 30″
    Squat/Kneeling, 5
    Cossack, 3/3
    Cossack Hold, 20″ Isometric Wall Push/KB Push
    Butterfly to 90/90, 3/3
    Seated L-Sit, 3
    Seated Max 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

    60″ Tennis Ball Burpee catch w/ partner

    WOD
    Monday Development WOD, or

    A: Run 800m
    B: 4 rounds
    60″ Heavy rope singles
    60″ KB Snatch (alternate as necessary) 1/4BW
    60″ Lateral Low Hurdle Hop
    60″ Wallball
    60″ Rest

    Recovery
    Recovery Breathing
    Sidelying Windmill
    Prone Dynamic Cobra
    Down Dog / Cobra / Child’s Pose
    Lat Stretch/Isometric Reach

    Wednesday

    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, 5 + 1 rep @ 20″/20″
    Wrist Pushup Seq
    FLR/Push+, 10 + 1 rep @ 10″/10″
    Inchworm to stand, 20″” segmental stand
    Squats, 5
    Squat Hold, 30″
    Squat/Kneeling, 5
    Cossack, 3/3
    Cossack Hold, 20″” Isometric Wall Push/KB Push
    Butterfly to 90/90, 3/3
    Seated L-Sit, 3
    Seated Max 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
    Calf Raise Seq, 25/25/25

    2x
    Agility Ladder
    20m Cone Slalom
    100m Run

    WOD
    Development WOD
    A: 3 rounds, 10′ cap
    5 Reverse Muscle Ups / Dip Negatives
    5/5 High Side Plank Roll
    10/10 Side Plank Leg Lift
    5 Nordic Hamstring Curl / GHD Raise

    B: Back Squat, Build to a heavy 2 in 10′

    C: Back Squat, 6/6/6/3/3/3/2/15 @ 75/75/75/85/85/85/95/65% of “B”

    Alt Conditioning WOD
    A: Development WOD Part “A”
    B: Run 800m
    C: 4 rounds for time
    Run 400m
    20 Box Jumps, Knee Height
    10/10 1 Arm KB Push Press, 1/4BW

    Recovery
    Recovery Breathing
    Sidelying Windmill
    Prone Dynamic Cobra
    Down Dog / Cobra / Child’s Pose
    Lat Stretch/Isometric Reach

    Thursday

    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, 5 + 1 rep @ 20″/20″
    Wrist Pushup Seq
    FLR/Push+, 10 + 1 rep @ 10″/10″
    Inchworm to stand, 20″ segmental stand
    Squats, 5
    Squat Hold, 30″
    Squat/Kneeling, 5
    Cossack, 3/3
    Cossack Hold, 20″ Isometric Wall Push/KB Push
    Butterfly to 90/90, 3/3
    Seated L-Sit, 3
    Seated Max 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
    Calf Raise Seq, 25/25/25

    2x
    Agility Ladder
    20m Cone Slalom
    100m Run

    WOD
    Wednesday Development WOD, Or

    A: 30′ AMRAP or 5 rounds
    100m BW HH Prowler Push
    200m 1/2 BW Sandbag carry
    30 1/2 BW Sandbag Midshin Stepup
    40 1/2 BW Sandbag Floor Press

    Recovery
    Recovery Breathing
    Sidelying Windmill
    Prone Dynamic Cobra
    Down Dog / Cobra / Child’s Pose
    Lat Stretch/Isometric Reach

    Friday

    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, 5 + 1 rep @ 20″/20″
    Wrist Pushup Seq
    FLR/Push+, 10 + 1 rep @ 10″/10″
    Inchworm to stand, 20″” segmental stand
    Squats, 5
    Squat Hold, 30″
    Squat/Kneeling, 5
    Cossack, 3/3
    Cossack Hold, 20″ Isometric Wall Push/KB Push
    Butterfly to 90/90, 3/3
    Seated L-Sit, 3
    Seated Max 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
    Calf Raise Seq, 25/25/25

    2x
    Agility Ladder
    20m Cone Slalom
    100m Run

    WOD
    A: 5-10′ Handstand skill review

    B: 3 rounds
    30-60″ Handstand hold
    10 Lunge up to wall
    10 Tuck up to wall
    60″ Hollow body hold

    C: 4 rounds
    2/2 TGU, 1/4 BW
    5 wall walks
    6 Lateral roll burpees
    40 Double Unders

    Recovery
    Recovery Breathing
    Sidelying Windmill
    Prone Dynamic Cobra
    Down Dog / Cobra / Child’s Pose
    Lat Stretch/Isometric Reach

    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
    Seated Max 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
    Dallas 5″

    5 minutes of:
    
    Burpees

    Then, 5 minutes of:
    
    7 deadlifts, 155/125 lb.
    
    7 box jumps, 24/20-in. box

    Then, 5 minutes of:
    
    Turkish get-ups, 40/25-lb. dumbbell

    Then, 5 minutes of:
    
    7 snatches, 75/55 lb.
    
    7 push-ups
    
Then, 5 minutes of:
    
    Rowing (calories)

    Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

    Recovery
    Walk 400m
    Downdog>Cobra>Child
    Progresive Spinal Arch 10

    Optional