WODS – Jan 15 – 21

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
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

3x
40m Side Skip
3 Burpees
5 Jumping Squats

WOD
Development WOD
A: Run 800m
B: Forward Roll review, 10′
C: 3 rounds
30-60″ Handstand hold
10 Tuck Up/Down (Advanced, work from kneeling)
10 Kneeling Straight Arm Plate Pullover
5/5 1/2 Kneeling Leg Lift

Alt Conditioning WOD
A: 800m Run
B: 10′ AMRAP Strict Pullups / Pushups
C: 4 rounds, 60″ AMRAP or reps listed, rest 10″ between exercise
KB Swing (1/4 BW, 30)
Sandbag Squat (1/2 BW, 20)
Ball Slam (25/15#, 25)
Box Jump Up (24/20″, 20)

Recovery
Supine Recovery Breathing
Brettzel
Foam Roll Lats/Armpit
Down Dog / Cobra / Child’s Pose
Superband Lunge/Hip Distraction

Tuesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

3x
40m Side Skip
3 Burpees
5 Jumping Squats

WOD
Monday Development WOD, or

A: Front Squat, Build to a Heavy 2 in 15′
B: 5 rounds @ 45% of “A”
15 Front Squats
AMRAP Push Press

Recovery
Supine Recovery Breathing
Brettzel
Foam Roll Lats/Armpit
Down Dog / Cobra / Child’s Pose
Superband Lunge/Hip Distraction

Wednesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Rowing and Thruster review

WOD
“15.5”

27-21-15-9 reps for time of:
Row (calories)
Barbell Thrusters

Rx is 95/65#

Recovery
Supine Recovery Breathing
Brettzel
Foam Roll Lats/Armpit
Down Dog / Cobra / Child’s Pose
Superband Lunge/Hip Distraction

Thursday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
Agility Ladder
Cone Slalom
40m Carioca

WOD
A: 30′ AMRAP, any rep scheme any order
200m BW Sled Drag
15 Deadlifts, 3/4-1.5x BW (no heavier than 1.5x)
5/5 Burpee / 1 Arm KB Clean & Press
5 trips Agility Ladder

Recovery
Supine Recovery Breathing
Brettzel
Foam Roll Lats/Armpit
Down Dog / Cobra / Child’s Pose
Superband Lunge/Hip Distraction

Friday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
Agility Ladder
Cone Slalom
40m Carioca

Row/Ride/Run/Rope 5′
Review Wrist taping for HS and OH Press work

WOD
Development WOD
A: Rolling practice, 5′
B: 3 rounds
30-60″ Handstand Hold
10 Tuck up/Down (Advanced start from kneeling)
5 Wall Facing Tuck folds
10 HS Shrugs
C: 3 rounds
3/3 Deck Squat to Pistol
5/5 Hollow Hold to Superman
10 Hanging Hollow Hold/ Knee Lifts

Alt Conditioning WOD
A: Row 5000m for time

Recovery
Supine Recovery Breathing
Brettzel
Foam Roll Lats/Armpit
Down Dog / Cobra / Child’s Pose
Superband Lunge/Hip Distraction

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
Agility Ladder
Cone Slalom
40m Carioca

Row/Ride/Run/Rope 5′
Review Wrist taping for HS and OH Press work

WOD
Modified partner “Kelly”

6 rounds together:
Run 400m (both must be back b/f starting the other exercises)
P1 – 30 Wallballs
P2 – 30 Box Jumps 20”

Alternate which exercise you do each round with your partner. Both run 600m six times, but each person only does 3 sets of WBs and 3 sets of BxJs.
(Rd 1 for P1 is 400m run + 30 WBs, round 2 is 400m run + 30 BxJs while for P2, the exercises are opposite)

Recovery
Supine Recovery Breathing
Brettzel
Foam Roll Lats/Armpit
Down Dog / Cobra / Child’s Pose
Superband Lunge/Hip Distraction

Optional
Sunday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Slow “Soda Can”
Sidelying Windmills
Prone Scorpion
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
Butterfly to 90/90
Ring Support 30″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
Agility Ladder
Cone Slalom
40m Carioca

Row/Ride/Run/Rope 5′
Review Wrist taping for HS and OH Press work

WOD
A. 15 min aerobic/skill warmup

B. 10 min AMRAP:
30 DUs
15 Ground to Overhead 75/55 lbs.

C. Partner Med Ball Run 800m

Recovery
Supine Recovery Breathing
Brettzel
Foam Roll Lats/Armpit
Down Dog / Cobra / Child’s Pose
Superband Lunge/Hip Distraction