WODS – Aug 20 – 26

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

WOD
Strength Work
A: Deadlift, review and build to a 3RM in 25′
B: 15′ AMRAP
40m Sled Drag, 1.5-2xBW
10 Strict Pullups

Conditioning Work
A: 5-10 Double Under practice and review
B: 5 rounds, rest 60″ between rounds
15″ Sprint AMRAP, 60″ jump rope recovery
Burpees
Jumping Lunge Switch
Jumping Deck Squat
Clapping Pushups

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 Work
A: Handbalance Work
Start with wrist warmup
2×10 Wrist Pushup Sequence
2×50/50/50 Flick Water Down/Out/Up

10′ Cap or 2-3 Rounds
30-60″ Inversion
10 Lunge Up
10 Tuck Up
30″ Crow or 15″/15″ One Arm Crow

B: 4 rounds
60″ Pushup Plank on low rings
30-60″ Hollow Hold
30-60″ Superman
10 Abwheel Rollouts

Conditioning Work
A: Any Erg, 5-10′ RPE 5/6, Nasal Breathing
B: 4 rounds, attempt Nasal breathing throughout
60″ Erg Sprint
30 KB Swings, 1/4 BW
20 Wallballs
10 Burpees

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: Squat Clean and Jerk, 15′ review/warmup/build to heavy single
B: Front Squat, 10′ Build to a heavy 3, start from end of part “A”.
If your Front Squat 3RM is very close to “A”, build to a 1RM.
C: 3 rounds
10x 14″ to Midthigh or higher rebounding depth jump
5 Clean Shrug @ 110-120% of “A” (pull from ground, accelerate through 2nd pull)

Conditioning
A: 2×3 rounds for reps, rest 5′ between rounds (Do 3 rounds, then rest 5′, then 3 more rounds)
60″ AMRAP with 10″ break between
KB Clean and Press
Burpees
Rotational Medball Slam
Double Unders

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: Run/Row 800m/1000m RPE 6/7, nasal breathing

B: 5′ Airbike AMRAP Calories
or
B: “300FY” – 10′ Airbike AMRAP Calories or 300

C: Run/Row 800m/1000m, RPE 5/6, nasal breathing”

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: 3 rounds
10m Bear Crawl
10m/10m Lateral Bear Crawl
10m Backwards Bear Crawl
B: 3 rounds
7/7 Pistol Squats
5/5 Archer Pushups
3/3 Archer Ring Pullups
C: 5′ Forward/Ukemi roll practice

Conditioning
A: TGU, build to a heavy single in 10′.
B: TGU, 30 reps, 15′ time cap, 2 weight classes below “A”
C: 3 rounds
10 Abwheel rollouts
10/10 Pushup Plank Cross Body Knee/Elbow Crunch
10/10 Sideplank Leg Lift

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
A1. Half Kneeling DB/KB Press: 3 x 5/arm; rest 1 min
A2. Pull to Inverted Hang on Rings: 3 x 1-5; rest 1 min

B. 4 rounds:
30 DUs (or 2 min of attempts)
30 K2E
30 KB Taters ~1/5th bwt.

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 month, closed – no class