WODS: Aug 12 – 19

admin201 Workouts of the Week

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

2x
10/10 PVC Passthrough
5 PVS OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
Strength
A: Squat Clean and Jerk, 15′ review/warmup/build to heavy single
B: Squat Clean and Jerk, 3×10′ EMOM @ 75% of “A”
C: Front Squat, 5×5 @ 75-80% of 1RM or 3/4-1xBW, R90″, speed on the way up.

Conditioning
A: 3 rounds for time
20/20 Lateral Hurdle Hop
10 Medball Chest Pass to Wall
10/10 Lateral Medball Wall Slam
10 OH Medball Wall Slam
10/10 Walking Lunge

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

2x
10/10 PVC Passthrough
5 PVS OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
Gymnastics
A: Handbalance work, 10′
2-3 rounds
30-60″ Inversion
10 Lunge up
10 Tuck up/Down
10 Supine Plate Pullover

B: Back Bridge/Arch Mobility work
3 rounds
10 Wallslides
10 Wall Angels
3/3 20-30″ FRC Shoulder CARS
5 Backbend wall walkdown

C: Torso Control work
3 rounds
30″ Low Ring Arms Forward Plank
60″ GHD Static Back Extension Hold
60″ Inverted Plank

Conditioning
“Fight Gone Brad”

Three Rounds:
1 Min- Burpee Pull-Ups, count reps
1 Min- Ball Slams 25lbs / 15lbs, count reps
1 Min- TGUs 35lbs / 26 lbs, count reps
1 Min- Deadlift 185 / 115, count reps
1 Min- Row, count calories
1 Min- Rest

Total score is three rounds of reps and calories.

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

2x
10/10 PVC Passthrough
5 PVS OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
Strength
A: Snatch, review and build to a heavy single in 15′
B: Squat Snatch, 2 reps EMOM for 10′, Hold bottom of each squat for 2 seconds
C: Back Squat, 5×3, RAN

Conditioning
A: Run 800m
B: 4 rounds, with a 1/4 BW KB
3/3 TGU
20 Swings
5/5 Clean and Press

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

2x
10/10 PVC Passthrough
5 PVS OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
Wednesday Strength or Friday Gymnastics

Conditioning
A: AMRAP 15 min
2/2 Sandbag Getups
200m Sandbag Carry (~1/2bwt)
10 Hollow Rocks
5 Wall Walks

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

2x
10/10 PVC Passthrough
5 PVS OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
Gymnastics
A: Closed Kinetic Chain Upper Extremity Stability Test
3x, rest 45″.
Record total number of taps in 15″ each time.

B: Seated Muscle Up Drill, 5×3-5, R60″
or
B: Strict Chest to Ring Pullups, 5×2-5, R60″
or
B: 10′ Pullup Development Work

C: 4 rounds
Ring L-Sit 30″
Hollow Hold 30″
10m Low Bear Crawl w/ ball or plate balance
10m/10m Lateral Low Bear Crawl w/ ball or plate
10m Backwards Bear Crawl w/ ball or plate

D: 5-10′ Double Under review

Conditioning
5 rounds, 60″ AMRAP each station, 10″ rest between stations
1 Arm KB Swings (switch on the fly)
Burpees
Lateral Hurdle Hops
Jump Switch Lunge

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

2x
10/10 PVC Passthrough
5 PVS OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
A. KB Clean & Push Press review

B.
10-16-22 rep rounds:
KB Swings ~1/4 bwt.
Air Squats
and, Run 200m b/t each round.
+
rest 3 min (note time on clock)
+
22-16-10 rep rounds:
KB Clean & Push Press/Jerk (alt. arms every rep)
Air Squats
and, Run 200m b/t each round.

(10 swings, 10 squats, 200m run, 16 swings, 16 squats, 200m run, etc)

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

Optional
Sunday

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

2x
10/10 PVC Passthrough
5 PVS OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
A. Hang Power Clean + Lunge L/R + Push Press: build to a heavy set of 3 in 20 min (HPC + Lunge R + Lunge L + PP = 1 rep)

B. Single Arm Bent Over KB/DB Row: 3 x 5/arm heavy; rest 90 sec

C. Farmer’s Carry: 4 attempts at max weight for one gym length.
notes-use FW handles, Kbs, or Trap Bar.

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