WODS – Jan 1 – 7

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/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
10/10 Shoulderok Rear Pendulum Swings
15 KB Swings
10 Pushups

WOD
“Day One, 2018”
A: 800m Last Man Burden Carry run as a group, 15# ball
B: 3 rounds with a Partner, alternating work each rep
30 reps Burpee/DB Thruster (15 each)
Run 200m as a pair

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 Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
10/10 Shoulderok Rear Pendulum Swings
15 KB Swings
10 Pushups

WOD
A: Back Squat to a Heavy 3 in 10′
B: 4 rounds for time
40m Bear Crawl
30 KB Swings

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 Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
10/10 Shoulderok Rear Pendulum Swings
15 KB Swings
10 Pushups

WOD
“11.5”
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans
10 Toes to bar
15 Wall balls

RX is
145# PC and 20# WB to 10′
100# PC and 14# WB to 9′

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 Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
10/10 Shoulderok Rear Pendulum Swings
15 KB Swings
10 Pushups

WOD
A: Erg 5′ @ RPE 6/7
B: 15′ AMRAP
10 Wallballs
10 Balls Slams
10 KB Swings

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 Shoulder Circle
FRC Hip Circle
Supine Leg Swing/ Windmill / Windmill to 90/90, 3 each side
90/90 Shinbox / Butterfly to 90/90 / 90/90 to Pigeon, 3 each side
Cat/Cow, 6-10
Sweeping Birddog 3 each side
Roll to 1/2 Kneeling Quad, 3 each
Hollow Hold 30″, Needle roll to
Squat x5
Narrow Squat/ Kneeling x5
Cossack Float, 3 each side
Hanging Shoulder Circles, 10 each direction
Arch Hangs x5
Single Arm Hang/Shrug, Five each arm

2x
10/10 Shoulderok Rear Pendulum Swings
15 KB Swings
10 Pushups

WOD
A: 4 rounds
30-60″ Handstand Hold
10 Lunge Up/Tuck Down or Tuck up/Tuck down
5 Lateral Rolls
5 Box jump-up, Mid-thigh or higher.

B: 3 rounds
2 Rope Climbs or 10 Rope Hanging Knee Lifts
30 Double Unders

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 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
A. 6 minute Partner Deadlift volume accumulation:
Decide on a barbell weight. Once the clock begins, the partners alternate doing reps, switching at will. (one works at a time) The goal is the highest tonnage in 6 minutes. (weight x reps)

B. Tag Team “Angie”: Complete for time, switch partners at will: (one works at a time. 100=total for team)
100 Pullups (or Ring Rows)
100 Pushups
100 Situps
100 Air Squats

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

Optional
Sunday

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
Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

Men lunge 95 lb; women lunge 65 lb.

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