WODS – August 28 – Sept 2

admin201 Workouts of the Week

Monday

Warm Up
General body warm up if you are early to class.

FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

Run 400m
5 Patty Cake Pushups

WOD
Development WOD
A1: Bent Over Barbell Row, 4×10@31×1, R10″, 50% BW
A2: Wide Stance Good Morning, 4×10@21×1, R30″, 30% 1RM Back Squat
A3: KB Swing, 4×10, 1/3 BW, R60″

B: 3 rounds
10/10 KB Windmill
10 Abwheel Rollout
3-5 GHD Raise

Alt Conditioning
21-15-9-15-21 for time
Ball Slams
Wall Balls
Toes to Bar

Recovery
Recovery Breathing
Prone Scorpion
Skin the Cat
Americana Stretch
Down Dog / Cobra / Child’s Pose

Tuesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

Run 400m
5 Patty Cake Pushups

WOD
Monday Development WOD, or
A: 18′ AMRAP
20 Cal Airbike
20 Low Ring Pushups
20 Knees to Elbows
20/20 Lateral Medball slam

Recovery
Recovery Breathing
Prone Scorpion
Skin the Cat
Americana Stretch
Down Dog / Cobra / Child’s Pose

Wednesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

WOD
Development WOD
A: Back Squat, 5×5@31×1, R90″, 80% 1RM, precede each set with 5-10 rebounding 10″ box jumps or high bounces.

B: 3 Rounds
10 Seated Box Jump, Seated to Hip Height box (step down)
15/15 Single Arm KB Swing (juggle on the fly), 1/4 BW
20/20 Lateral Hurdle Hops

Alt Conditioning WOD
A: 4 rounds, 15′ timecap
40m Low Bear Medball push, 20-30# ball, 1 hand must be on ground at all times
10 Over Ball Burpees

Rest 5′

B: 3 rounds, 10′ Timecap
Run 400m
20/20 Mountain Climbers
20/20 Front Plank Shoulder Taps

Recovery
Recovery Breathing
Prone Scorpion
Skin the Cat
Americana Stretch
Down Dog / Cobra / Child’s Pose

Thursday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

WOD
Wednesday Development WOD, or
A: 20′ AMRAP
5/5 Pistols
20 Pullups
30 Low Ring Pushups
40 Knees to Elbows

B: 3 rounds, no rest
60″ Front Plank
30″/30″ Side Plank
60″ Hollow Body Hold

Recovery
Recovery Breathing
Prone Scorpion
Skin the Cat
Americana Stretch
Down Dog / Cobra / Child’s Pose

Friday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

Rope Climb Review
Handstand Walking review

WOD
A: 3 rounds for time
3 Rope Climbs
10/10 Bottom of Squat Single Arm DB Press
15/15 Wallruns or 20m Handstand walk

Recovery
Recovery Breathing
Prone Scorpion
Skin the Cat
Americana Stretch
Down Dog / Cobra / Child’s Pose

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
WOD

Recovery

Optional