WODS – August 7 – 12

admin201 Workouts of the Week%s Comments

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
FRC Sleeper
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
Hip Hinge Max OH Reach
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
60 Heavy rope Single Unders
10 Tuck Jumps

WOD
Development WOD
A: 4 rounds
30-60″ Handstands
10 Tuck Up to wall
10 Supine Plate Pullover
30″ Ring L-Sit Hold
3-5 Chest To Bar Strict Pullup

B: 100 1/4 BW KB Swings for time

Conditioning WOD
A: 4 rounds
60″ AMRAP Ball Slams
60″ AMRAP Lateral Hurdle Hops
60″ AMRAP 1 Arm KB Swing
60″ AMRAP Burpees
60″ Rest

Recovery
Recovery Breathing
Prone Scorpion
Prone Weighted PVC Pullover
Floor/Box Skin the Cat
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
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
Hip Hinge Max OH Reach
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
60 Heavy rope Single Unders
10 Tuck Jumps

WOD
Monday Development WOD, or
A: 5-10′ Double Under practice
or
A: Accumulate 300 Double Unders in 10′ or less

B: 15′ AMRAP
15 Abwheel or Dolly Rollouts
15 Nordic Hamstring Curls
15/15 Walking Lunge
15 1/2BW Sandbag Floor Press

Recovery
Recovery Breathing
Prone Scorpion
Prone Weighted PVC Pullover
Floor/Box Skin the Cat
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
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
Hip Hinge Max OH Reach
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

10/10 Medball Chest Pass / Burpee

WOD
Development WOD
A: Hang Power Clean, Form review and build to heavy single in 15′
B: 15′ EMOM, @ 80% of “A”
2x Hang Power Clean
2x Front Squat

Alt Conditioning WOD
A: With Development WOD
B: 15′ AMRAP
10 Hang Power Cleans, 115/75#
10 Over bar Burpee
10 Box Jumps, 30/24″

Recovery
Recovery Breathing
Prone Scorpion
Prone Weighted PVC Pullover
Floor/Box Skin the Cat
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
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
Hip Hinge Max OH Reach
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

10/10 Medball Chest Pass / Burpee

WOD
Wednesday Development WOD, or

A: Deadlift, build to a heavy 3 in 10′
B: Deadlift, lift and hold “A” for as long as possible, up to 3′.
B: 4 rounds for time
10 Deadlifts @ 75% “A”
40m Backwards BW Sled Drag

Recovery
Recovery Breathing
Prone Scorpion
Prone Weighted PVC Pullover
Floor/Box Skin the Cat
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
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
Hip Hinge Max OH Reach
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

Barbell Warmup, snatch

WOD
A: Hang Squat Snatch / Hang Squat Clean review, 15′ build to heavy single

B: 21-15-9
OHS, 95/65
Toes to Bars

Recovery
Recovery Breathing
Prone Scorpion
Prone Weighted PVC Pullover
Floor/Box Skin the Cat
Down Dog / Cobra / Child’s Pose

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotation, 2/2
FRC CARS Hip Rotation, 2/2
Sidelying Windmill, 3/3
Cat/Cow, 2 reps, 20″ each direction
FLR/Push+, 2 reps @ 20x20x
Inchworm to stand, 20″ segmental stand
Squats, 5
1 Squat @ 202020x
Squat/Kneeling, 5
Squat/Kneeling, 1 rep @ 555x.
Cossack, 3/3
Cossack Hold, 20″ per side, or 3 slow Cossack to seated/side
Butterfly to 90/90, 3 reps each side @ 555x
Seated L-Sit, 3
Seated Max OH Reach, 30″
Ring Support, 30″
Hanging Shoulder Circles 5/5 (if false grip or OH grip is possible, do those)
Arch Hangs 5
Single Arm Hang/Shrug (if controlled rotation is possible, do this), 5/5

WOD
20 min AMRAP with partner:
20 Thrusters (115/75) + 20 Box Jumps 24/20″ + 20 Burpees
30 Thrusters (115/75) + 30 Box Jumps 24/20″ + 30 Burpees
40 Thrusters (115/75) + 40 Box Jumps 24/20″ + 40 Burpees
50 Thrusters (45/35)
Max calorie Row in remaining time.

Partners share the work and can work at the same time. Each tier of work must be complete before the weight can be changed and you move on to the next one. If your team makes it to the rower, the rowing may be shared however you chose.

Recovery
600m recovery Walk
Supine Belly Breathing
Downdog>Cobra>Child
Prone & Supine Dynamic Scorpions, 5/side each

Optional

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