201 Workouts of the Week

  • WODS – Sept 24 – 30
    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
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    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
    Strength
    A: Back Squat, 8×3, RAN
    B: 4 rounds
    AMRAP in 60″, quality/aggressive movements instead of worrying about total reps
    Box Jump Up, mid thigh to hip high+.
    Jumping Lunge Switch
    Rotational Slamball (Use slam ball, not medball)

    Conditioning
    Erg, 10′, nasal breathing only
    5 rounds
    60” AMRAP, 15” Switch time, 60″ rest at the end of each round
    Box Jumps/Step-ups
    Walking OH Lunge
    Wall ball

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    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
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    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
    Gymnastics
    A: Wrist prep, 3x
    Wrist Push-up Seq
    Wrist roller
    40/40/40 Flick Water

    B: Shoulder Prep, 3×30″ each
    Seated OH Active Reach
    Parallel Bar or Ring Support
    Foot Elevated Push-up Plank

    C: Hand balance work, 3 rounds
    30″-60″ Inversion
    30” Tuck Hover
    10 Tuck or Straddle Up
    10 Pike Press on elevated surface

    Conditioning
    A: Jump rope, 5′, Nasal Breathing only
    B: 2×5′, R2′, with a 1/4BW KB, alternate arms, steady pace
    KB Clean and Press
    1 Arm OHS
    KB Windmill
    C: Jump Rope, 5′, nasal breathing only
    D: 2×5′, R2′, with a 1/3BW KB, alternate arms, steady pace
    1 Arm Swing
    KB Clean
    1 Arm Front Rack Squat

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    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
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    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
    Strength
    A: Hang Power Clean and Jerk, 15′ review and build to single
    B: Complex, 1×1′ EMOM
    Power Clean
    Hang Power Clean
    Front Squat
    Jerk

    Conditioning
    A: Erg or Run, 10′, Nasal Breathing only
    B: 20′ AMRAP
    Run 400m or 200 heavy rope single unders
    6 Burpee/3m Lateral Shuffle/Burpee (12 burpees total per round)
    12/12 Crossbody Knees to Elbow

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    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
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    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
    Conditioning
    A: Shoulderrok rear pendulum swing / 270/360 swing review
    B: 5 rounds
    60″ each station, 10″ switch over time, maintain a steady pace
    Shoulderrok or clubbell swing (rear pendulum, 270, 360, 1 handed any variation L, 1 handed any variation R)
    Air bike
    Neutral Grip Pull-ups
    Landmine single arm Push Press
    Double KB Front Rack walking “B” squat

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    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
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    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
    Gymnastics
    A: Wrist prep, 3x
    Wrist Push-up Seq
    Wrist roller
    40/40/40 Flick Water

    B: Shoulder Prep, 3×30″ each
    Seated OH Active Reach
    Parallel Bar or Ring Support
    Push-up Plank on Low Rings

    C: Hand balance work, 3 rounds
    30″-60″ Inversion
    10/10 Straddle sit straight leg lift
    10 Tuck or Straddle Up to Handstand
    10 Headstand Pike Touch
    10 HSPU Negatives

    Conditioning
    A: Any Erg, 10′ Nasal Breathing only
    B: Run, 100/200/400m, R30” between each, increasing speed with each.
    C: “Fran”, 7′ Timecap (scale weight/movement to finish within 5-7′)
    21-15-9
    Barbell Thrusters
    Pull-ups
    D: Run 800m @ RPE 5/6, Nasal Breathing only, or 10’ Apnea training walk.

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    FRC CARS Shoulder Rotations
    FRC CARS Hip Rotations
    Sidelying Windmills
    Prone Scorpion
    FRC Sleeper
    Cat/Cow
    Wrist Pushup Seq
    FLR/Pushup +
    Rolling Plank, 5/5
    Inchworm to Stand
    Squat
    Squat to Kneeling
    Cossack Squat
    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
    A. Power Clean: review; build to working weight or slightly above

    B. Advanced:
    21-15-9 for time:
    Power Clean 135/95 lb
    Ring Dips

    Intermediate:
    15-12-9 for time:
    Power Clean 115/75 lb
    Bar Dips

    Beginner:
    15-12-9 for time:
    Power Clean 75/55 lb
    Pushups

    Recovery
    Supine Recovery Breathing
    Brettzel
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    FRC Sleeper
    Triceps Doorframe stretch
    Triceps bar mash

    Optional
    Sunday

    Last Sunday of the month – Gym Closed

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