WODS – Jan 29 – Feb 4

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
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

WOD
Development WOD

A: 3 rounds, 10′ Cap
30-60″ HS Hold
10 Freestanding w/ spotter Lunge or Tuck Ups
10 HS Shrugs
10 Kneeling Straight Arm Plate pullover

B: 4 rounds
10 Ring Dips
5/5 Single Arm Hanging Knee Raise
30″ L-Sit (Cumulative)
10 Abwheel/Dolly Rollouts.

Alt Conditioning WOD
“Rowing Helen”
3 Rounds for Time
Row 500m
21 KB Swings, 53/35
12 Pullups

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
LAX Ball / Foam Roll Armpit/Shoulder

Tuesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
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

WOD
Monday Development WOD, or
“Erg Salad”
For time, 5/10/15/20/15/10/5 Calories on
Skier (Or Climber x10feet)
Rower
Airbike

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
LAX Ball / Foam Roll Armpit/Shoulder

Wednesday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
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

Movement review and WOD Brief

WOD
17.2
“RX”
2 rounds of:
50-ft. weighted walking lunge, 50/35#
16 toes-to-bars
8 DB power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 DB power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

“Scaled”
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge, 35/20#
16 hanging knee-raises
8 DB power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 DB power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
LAX Ball / Foam Roll Armpit/Shoulder

Thursday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
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

WOD
A: Power Clean Review and Build to heavy single, 15′.
B: 15′ EMOM, @ 85% of “A”
2 Power Cleans
2 Front Squats

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
LAX Ball / Foam Roll Armpit/Shoulder

Friday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
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

WOD
Development WOD
A: 3 Rounds, 10′ Cap
30-60″ HS Hold
10 Freestanding Lunge or Tuck Ups
10/10 Wall Run/Block Climb
B: 25′ AMRAP
10-15-20-15-10m Running Ladder
5 round trips 1/2BW Running Sled Drag
20 Box Jump Ups
20 Ballslams

Alt Conditioning WOD
A: 4 rounds, 10′ Cap
10 Pullups
15 Pushups
20 Goblet Squats
B: 25′ AMRAP
10-15-20-15-10m Running Ladder
5 round trips 1/2BW Running Sled Drag
20 Box Jump Ups
20 Ballslams

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
LAX Ball / Foam Roll Armpit/Shoulder

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
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

WOD
Run 1 mile or 1200m*
30 Pullups
40 Hand Release Pushups
50 Squats
Run 1 mile or 1200m*
50 Hand Release Burpees
40 Box Jumps 24″/20″
30 Toes to Bar

*good runners choose 1 mile; beginner/intermediate 1200m.

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
LAX Ball / Foam Roll Armpit/Shoulder

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Run/Rope/Ride/Row 5′
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

WOD
A. HSPU & Rope Climb skill work

B. Row 1200m easy/moderate

C. 3 rounds for time:
21 cal Row
12 HSPU
3 Rope Climbs, 15′

Recovery
Recovery Breathing (5′ easy walk if possible)
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Hinge test/ Hinge Nerve Floss/ 3-5 squats after each leg
Single Arm Hang/Shrug
LAX Ball / Foam Roll Armpit/Shoulder