WODS – Jan 8 – 14

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
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
3 Pullups
5 Pushups
10 Squats

WOD
Development WOD
A: 3 rounds, 10′ cap
10/10 Hollow Hold to Superman
10 Jumping Deck Squat
5/5 Butterfly Sit Lateral roll to Butterfly Sit

B: 3 rounds, 10′ cap. All of this work can be done free standing with a spotter
30-60″ Handstand Hold
10 Lunge Up/Tuck Down or Tuck Up/Tuck Down
10/10 Wallruns – or- 20 steps HS walking – or – 10/10 Handstand block climbs

Alt Conditioning WOD
A: 5′ Any Erg @ RPE 6/7
B: 4 rounds
10 KB Clean and Press (R)
40m Waiter Carry (R)
10 Single Arm KB Front Rack Squat (R)
10 Pushup/KB Pulllthrough
10 Single Arm KB Front Rack Squat (L)
40m Waiter Carry (L)
10 KB Clean and Press (L)

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

Tuesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
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
3 Pullups
5 Pushups
10 Squats

WOD
Monday Development WOD, or

A: 40′ AMRAP, any rep scheme/any order
100 Cal Airbike
100m Farmer Carry, 1/3 BW per hand
200m Sandbag Carry, 1/2 BW
30 (15/15) Mace 360 or 50 KB Swings

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

Wednesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
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
2/2 TGU
15 KB Swings

WOD
Development WOD
A: 3 rounds, 20′ cap. All of this work can be done free standing with a spotter
30-60″” Handstand Hold
10 Lunge Up/Tuck Down or Tuck Up/Tuck Down
10/10 Wallruns – or- 20 steps HS walking – or – 10/10 Handstand block climbs
10 Supine Plate Pullover
10 Pike Press Lift on Box

B: Kip Review
10′ working on kip swing. Accumulate
100 Swings
These can be basic kip swing, pullups, knees to elbows, or toes to bar.

Alt Conditioning WOD
A: 5 rounds
60″ AMRAP or 30 KB Swings
60″ AMRAP or 60 Double Unders
60″ AMRAP or 10 Burpees
60″ Rest

B: Kip swing review as above

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

Thursday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
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
2/2 TGU
15 KB Swings

WOD
Wednesday Development WOD, or
A: TGU, find your max in 10′.
B: 20′ AMRAP, with a KB 2 weight steps below your max
1/1 TGU
3/3 1 Arm OHS
5/5 Windmills
7/7 Single leg Deadlift

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

Friday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
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

Review movements and build to working weight

WOD
A: Run 800m
B: “13.2”

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to overhead
10 Deadlifts
15 Box jumps

“Rx” version is 115/75# bar and 24/20″ box

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

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/ 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

WOD
A. Back Squat: build to a set of 6 – heavy, but ending with ~2 reps left “in the tank”; then 2 x 6 @10% less than that.

B. 3 rounds for time:
60 Squats
30 Knees to Elbows
30 Ring Pushups

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Optional
Sunday

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
+
Bench Press review, technique practice

WOD
A. “Lynne”
5 rounds for reps: (NOT time)
amrap Bench Presses @bwt.M/ 3/4 bwt. F
amrap Pullups

rest b/t each exercise & rounds to maximize reps. Score = total reps done of each.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash