WODS: Aug 5 – 12

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
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
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, 20′ Review/Warmup/Build to Heavy 1
B: OHS, 5×5, R90″
C: 4 rounds
10 Wall Slides
10 Abwheel Rollouts
5/5 Armbar/Screwdriver
5 German Hang on Rings

Conditioning Work
A: Run/Erg 5-10′ @ RPE 5/6, Nasal Breathing
B: Any Erg
15-20 rounds
Sprint 20″
Recover 60″
If using an HR monitor, aim to get HR back to Z2 inside of the 60″ recovery.

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
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
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 Work
A: Rolling work, 5-10′
2-3 rounds
3/3 Quadruped Lateral roll
3/3 Ukemi roll
3 Forward Roll

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

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

Conditioning Work
A: Run 400m @ RPE 6/7
B: 2 rounds:
Run 400m @ RPE 8/9
90″ recovery
Row 500m @ RPE 8/9
90″ recovery
C: Run 400m @ RPE 5/6

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
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
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: Clean and Jerk, 15′ review/warmup/build to heavy single
B: Clean and Jerk, 3×12′ EMOM @ 75% of “A”
C: Back Squat, 5×5 @ 75-80% of 1RM or 3/4-1xBW, R90″, speed on the way up.

Conditioning
A: 30 min @ RPE 6/7
Row 1000m
10 Power Cleans 135/95lbs (drop each rep & breathe between reps)

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
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
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 Work
A: 30′ AMRAP, complete in any order and rep scheme
300m Row
300m Run (around building)
30 Wallballs
30 Slamballs
30 Ring Support deadhang Knees to Chest/Tuck Sit

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
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
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: 10′ Muscle Up Work
10′ AMRAP Bar Muscle Up
or
5-10 rounds of 3-5 reps
Reverse MU Drill/Chest to Ring Pullups
Pullup/Dip
Pullup/Pushup Progression work

B: Back Bridge/Arch Mobility work
4 rounds
10 Wallslides
10 Wall Angels
1/1 30″ FRC Shoulder CARS
60″ Cat/Cow

C: Torso Control work
3 rounds
30/30″ GHD Side Plank
10 Abwheel Rollout
30″ Hollow Hold

Conditioning Work
A: 3 rounds, RPE 6-7, 10′ timecap
20 KB Swing, 1/4 BW
10 Squats
5 Burpees

B1: Box Jump Up, 4×3-5, Knee to Mid-Thigh height, R10″ – make landings quiet and fully on box.
B2: Russian KB Swing, 4×10-15, 70/53#, R30″
B3: Heavy Rope, 4×100 Singles, R60″

C: 21-15-9
Wallball, 20/14#
Slamball/Burpee, 25/15#

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
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
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
4/9/04

A. Hang Squat Clean: review and build to work weight

B. For time:
Run 1200m (800m + 400m loops)
21 Hang Squat Cleans 95/65 lbs
Run 800m
15 Hang Squat Cleans 95/65 lbs
Run 400m
9 Hang Squat Cleans 95/65 lbs

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
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
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. Push Press: build to a heavy single in 12 min

B. 4 rounds of:
10 Push Presses unbroken
rest as needed
20 Knees to Elbows
rest as needed

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