WODS – Dec 18 – 24

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5
Wrist Pushup Seq

2x
Shoulderok Rear Pendulum Swing or 360, 10/10 or 5/5
KB TGU, 2/2

WOD
Development WOD
A: 4 rounds, Freestanding if possible
30-60″ Handstand Hold, focus on body line if possible, wallfacing if possible
10 Tuck Ups
10 Tuck Down
10/10 Wall Run

B: 3 rounds
60″ Plank
30″ Hollow Hold
30″ Superman/arch hold
15″/15″ Straight Body Side Crunch hold

C: Bottom to Bottom “Tabata” Squat

Alt Conditioning WOD
A: Row 1000m @ RPE 6/7 or Erg for 4-5′
B: 4 rounds/12 minute cap. If you complete 4 rounds in under 12 minutes, your time cap bumps to 15′ or 5 rounds. If you complete 5 rounds, your time cap increases again by 3 minutes to complete an additional round. Continue this until you cannot finish within the time cap limit (6/18′, 7/21′, etc).
Row 20 cals
20 Ball Slams, 20#/15#
20 Box Jump Ups, 20

B: Development WOD Part “C”

Recovery
Supine Recovery Breathing
Supine Windmill
Down Dog/Cobra/Child’s Pose
FRC Americana
FRC Sleeper

Tuesday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5

2x
Shoulderok Rear Pendulum Swing or 360, 10/10 or 5/5
KB TGU, 2/2

WOD
Monday Development WOD, or
A: Clean and Jerk, build to a heavy single in 10′
B: 20′ EMOM
Even: 2x Clean and Jerk @ 85% of “A”
Odd: 10 Pullups or 10 Ring Rows

Recovery
Supine Recovery Breathing
Supine Windmill
Down Dog/Cobra/Child’s Pose
FRC Americana
FRC Sleeper

Wednesday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5

2x
Hollow Body Hold 30″
Front Plank 60″
Side Plank 30″/30″
Superman Hold 30″

WOD
Development WOD
A: Accumulate in 10′ – work continuously for 10′
30+ Weighted Pullups
50+ Weighted Pushups
50+ Jumping Deck Squat

B: 4 rounds
10 Strict Knees to Chest @ 2121
10 GHD Hip Extensions @2121
10/10 KB Windmills

Alt Conditioning WOD
A: Push Press, build to a heavy single in 10′
B: 5 rounds, 20′ cap
Run 400m
10 Pushpress @ 85% of “A”

Recovery
Supine Recovery Breathing
Supine Windmill
Down Dog/Cobra/Child’s Pose
FRC Americana
FRC Sleeper

Thursday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5

WOD
Wednesday Development WOD, or
A: 10 Rounds/30′ time cap
10 Burpees
100 Heavy Rope Singles
10 KB Swings

Recovery
Supine Recovery Breathing
Supine Windmill
Down Dog/Cobra/Child’s Pose
FRC Americana
FRC Sleeper

Friday

Warm Up
General body warm up if you are early to class.
FRC Shoulder Circle
FRC Hip Circle
Supine Leg Swing 3/3
Windmill 1/2 roll to quadruped 3/3
Cat/Cow 6
Inchworm to Squat
Bootstrappers 10
Squat 5
Squat/Kneeling 5
Cossack Float to 90/90
Cossack Tripod to Bridge 3/3
Inchworm 10m
Reverse Inchworm 10m
Lateral Monkey Crawl 10m/10m
PVC Passthroughs 10/10
Hanging Shoulder Circles 5/5
Arch Hangs 5
1 Arm Hang / Shrug / Climber Pullup, 5/5
Wrist Pushup Seq

WOD
A: 3 rounds (10′ cap)
30-60″ Handstand Hold against wall
10 Tuck Down
10/10 Wall Run

B: 5 rounds,
60″ each station, 10″ switch over
Shoulderok 360 swing or rear pendulum, switch hands at 30″
KB Snatch, switch hands at 30″”
Wallballs
Box Jumps

Recovery
Supine Recovery Breathing
Supine Windmill
Down Dog/Cobra/Child’s Pose
FRC Americana
FRC Sleeper

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
same
+
2 rounds each, rotating w/partner:
P1 Erg easy while P2 does
10 PVC OHS
10 Walking Lunges
10 Ring Rows

WOD
Partner “Liftoff” variation
AMRAP in 20 min:
25 Pullups
50 cal Erg (row or ski; also AD if needed)
100 OH Squats, empty bar
50 Box Jump/Step Downs 24″/20″
25 Pullups

One partner works at a time, switch & share reps at will.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper

Optional
Sunday

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

WOD
A. Front Squat: 3 reps every 90 sec, start at 70%1RM and add ~5% every second set until you reach a max effort set.

B. AMRAP in 10 min:
20 Wallballs, 30lb/20lb to 11’/10’
10 Strict Pullups

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper