WODS – Aug 27 – Sept 2

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
A: Deadlift, 8×3@21×1, R90″, use 75-80% of 8/20 or 3RM
B1: Bent over Barbell Row, 4×10,
B2: Rotational Medball Slam, 4×5/5,
B3: Depth Jump, 4×10,

Conditioning
A: 20″ AMRAP
Row 1000m
50 Wallballs
30 DB Thrusters

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: Bar Muscle Up practice – 10′ AMRAP
Or
A: Jumping Bar Muscle Up practice, 10′
B: Pullover/forward roll on bar – 5′ skill review and practice

C: 4 rounds
5/5 Strict Crossbody Toes to Bar
3 15″ Arch Hangs
3 15″ Hollow Hangs
10 Pushups
60″/60″ AMPs Medball Big Circle

Conditioning
A: “Cindy”
20′ AMRAP
5 Pullups
10 Pushups
15 Squats

Or

“Mary”
20′ AMRAP
5 HSPU
10 Pistols
15 Pullups

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: Clean and Jerk review, build to a moderate single in 10′

B: 5 rounds for load (advanced/intermediate lifters):
3 TnG Power Cleans + 3 Thrusters + 3 Front Squats + 1 Split Jerk
rest as needed b/t attempts. Once the bar leaves the ground, it cannot be dropped until the complex is complete. Begin with “A” and work from there.
Or
B: 5 rounds of 5 reps (novice lifters), R120″” Between rounds. Focus on speed and technique, work at or continue to build from “A”
Power Clean + Front Squat + Jerk

Conditioning
A: 3 rounds
Run 800m / Row 1000m / Airbike 40 cal
40 KB Swings
30 Medball Chest Pass to Wall

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
Strength or Gymnastics Work

Conditioning Work
A: 4 Rounds, steady pace
10 Stallbar Straight Leg lifts
5/5 Archer Pushups
10 Abwheel/Bar Rollouts
10/10 10” Lateral Step-ups
B: 4x40m Lateral Sled Drag, 1/3rd BW, switch lead leg at 20m.

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: Rope climb review, 10’/ 10′ AMRAP Rope Climbs

B: Handstand review – hand width/position and hollow body
2-3 rounds / 15′ cap
30″-60″ inversion
10 Lunge Ups
10 Tuck Up/Downs or Straddle Ups/Down
30″/30″ GHD Side Plank

C: 5-10′ Handstand bailing strategies – forward roll, cartwheel

Conditioning
A: Nasal Breathing if possible
10 min work @ RPE 7/8
5/5 Renegade Rows
2 100m runs (out the door, up to the stop sign at 9th and back)
10 Ball Slams
10 K2E

–5 min recovery–

10 min work @ RPE 7/8
Plate OH Walking Lunge 45/25lb 20m
Bear Crawl 20m
Burpee Broad Jump 20m

–5 min recovery–
Run 1 mile @ RPE 7/8

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. 3 rounds at RPE7/8:
Run building loop
10 Walking Lunges
10 Pullups
10 Pushups

B. Five 2 min rounds of:
10 Burpees
20 Box Jumps 20”/18”
amrap Burpees in time remaining.
rest 3 min b/t rounds.

notes-scale box jumps so that they are done by around the 90 sec mark if the first round takes longer than 90 sec to get to the amrap Burpees.

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

WOD
A. Push Jerk: 3 x 3,2,1; RAN

B. 10’ AMRAP:
1 Rope Climb to 15’
10 Push Jerks @60% of your “A” single

C. DB Tabata Thrusters

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