WODS – July 10 – 15

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Training Purpose

This week we’re going to be segueing back into some heavier lifting. Straight up grunt work. Heavy squats and deadlifts. Why? Because we can always afford to be a little stronger.

Mobility wise you’re going to start seeing more and more of the Functional Range Conditioning work sneak into the warmups. This week we’ll be checking out an abbreviated version of what are know as PAILS and RAILS as part of a sleeper stretch.
The sleeper stretch is a classic stretch for shoulder socket rotation. We’re going to play around with it and see what it does for us.

Monday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotation, 2/2
FRC CARS Hip Rotation, 2/2
Sidelying Windmill, 3/3
Log Roll, 3/3
Cat/Cow, 10″/10″+ 5-10
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″ segmental stand
Squats, 5
30″ Squat hold
Squat/Kneeling, 5
Squat/Kneeling, 1 rep @ 555x.
Cossack, 3/3
Cossack Hold, 20″ per side, or 3 slow Cossack to seated/side
Butterfly to 90/90, 3/3 +20″/20″ Isometric
Seated L-Sit, 3
Seated Max OH Reach, 30″
Ring Support, 30″
Hanging Shoulder Circles 5/5 (if false grip or OH grip is possible, do those)
Arch Hangs 5
Single Arm Hang/Shrug (if controlled rotation/Schwarma is possible, do this), 5/5

25/25 Tennis ball catch with a partner
Run Building Loop

WOD
Development WOD
A: 3 rounds, 10′ cap
5 Pullups / Leg assist kneeling ring pullup
15 Pushups
20 Squats

B: Back Squat, Build to a heavy 3 in 15′
C: Back Squat, 5/5/3/3/2/15 @ 80/80/85/85/90/60% of “B”, RAN.

Alt Conditioning WOD
A: 3 rounds, 10′ cap
5 Pullups / Leg assist kneeling ring pullup
15 Pushups
20 Squats

B: 4 rounds for round time
400m Run
15 Wallballs
Rest 2x round time, up to 4′.

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose

Progressive Prone Back Arch

Tuesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotation, 2/2
FRC CARS Hip Rotation, 2/2
Sidelying Windmill, 3/3
Log Roll, 3/3
Cat/Cow, 10″/10″+ 5-10
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″” segmental stand
Squats, 5
30″ Squat hold
Squat/Kneeling, 5
Squat/Kneeling, 1 rep @ 555x.
Cossack, 3/3
Cossack Hold, 20″ per side, or 3 slow Cossack to seated/side
Butterfly to 90/90, 3/3 +20″/20″ Isometric
Seated L-Sit, 3
Seated Max OH Reach, 30″
Ring Support, 30″
Hanging Shoulder Circles 5/5 (if false grip or OH grip is possible, do those)
Arch Hangs 5
Single Arm Hang/Shrug (if controlled rotation/Schwarma is possible, do this), 5/5

25/25 Tennis ball catch with a partner
Run Building Loop

WOD
Monday Development WOD, or

A: 3 rounds, 10′ Timecap
10 Stallbar Straight Leg Lifts
15 Pushups
10/10 Jumping Lunge Switch
10/10 1 Arm KB Swing, 1/4 BW

Active Recovery 10′ (focus on mobility limitations)

B: 3 rounds, 10′ Timecap
3/3 TGU, 1/4 BW
100 Heavy Rope Single Unders
10 Pullups

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose

Progressive Prone Back Arch

Wednesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotation, 2/2
FRC CARS Hip Rotation, 2/2
Sidelying Windmill, 3/3
Log Roll, 3/3
Cat/Cow, 10″/10″+ 5-10
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″” segmental stand
Squats, 5
30″ Squat hold
Squat/Kneeling, 5
Squat/Kneeling, 1 rep @ 555x.
Cossack, 3/3
Cossack Hold, 20″ per side, or 3 slow Cossack to seated/side
Butterfly to 90/90, 3/3 +20″/20″ Isometric
Seated L-Sit, 3
Seated Max OH Reach, 30″
Ring Support, 30″
Hanging Shoulder Circles 5/5 (if false grip or OH grip is possible, do those)
Arch Hangs 5
Single Arm Hang/Shrug (if controlled rotation/Schwarma is possible, do this), 5/5

Double Under Practice, 5′

WOD
Development WOD

A: 3 rounds, 10′ Cap
3/3 Archer Pushups
5 GHD Raise
10/10 Goblet Cossack Squat
30 Supine Garhammer Raise

B: Deadlift, build to a heavy 3 in 15″
C: Deadlift, 5/5/3/3/2/15 @ 80/80/85/85/90/60% of “B”, RAN.

Alt Conditioning WOD

A: 3 rounds, 10′ Cap
3/3 Archer Pushups
5 GHD Raise
10/10 Goblet Cossack Squat
30 Supine Garhammer Raise

B: Row, 3x1000m, R 1/2 interval time, up to 3 minutes. Aim to keep intervals within 10″ of each other. If Round 3 +/-5″ of Round 2, Continue with a 4th round.

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose

Progressive Prone Back Arch

Thursday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotation, 2/2
FRC CARS Hip Rotation, 2/2
Sidelying Windmill, 3/3
Log Roll, 3/3
Cat/Cow, 10″/10″+ 5-10
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″ segmental stand
Squats, 5
30″ Squat hold
Squat/Kneeling, 5
Squat/Kneeling, 1 rep @ 555x.
Cossack, 3/3
Cossack Hold, 20″ per side, or 3 slow Cossack to seated/side
Butterfly to 90/90, 3/3 +20″/20″ Isometric
Seated L-Sit, 3
Seated Max OH Reach, 30″
Ring Support, 30″
Hanging Shoulder Circles 5/5 (if false grip or OH grip is possible, do those)
Arch Hangs 5
Single Arm Hang/Shrug (if controlled rotation/Schwarma is possible, do this), 5/5

Double Under Practice, 5′

WOD
Wednesday Development WOD, or

A: 30′ AMRAP or 5 rounds
100m BW Sled Drag
30 (15/15) Lateral Medball Slam
100 Heavy Rope Singles
30 (15/15) Single Arm KB Thruster, 1/4BW

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose

Progressive Prone Back Arch

Friday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotation, 2/2
FRC CARS Hip Rotation, 2/2
Sidelying Windmill, 3/3
Log Roll, 3/3
FRC Sleeper Stretch, 30″ stretch / 15″ PAILS / 15″ RAILS / 30″ Stretch
Cat/Cow, 10″/10″+ 5-10
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″ segmental stand
Squats, 5
30″ Squat hold
Squat/Kneeling, 5
Squat/Kneeling, 1 rep @ 555x.
Cossack, 3/3
Cossack Hold, 20″” per side, or 3 slow Cossack to seated/side
Butterfly to 90/90, 3/3 +20″/20″ Isometric
Seated L-Sit, 3
Seated Max OH Reach, 30″
Ring Support, 30″
Hanging Shoulder Circles 5/5 (if false grip or OH grip is possible, do those)
Arch Hangs 5
Single Arm Hang/Shrug (if controlled rotation/Schwarma is possible, do this), 5/5

25/25 Tennis ball catch with a partner
Run Building Loop

WOD
A: KB Snatch review, 15′ review and work to a heavy single per arm
B: 4 rounds for time,
Round 1/2
10 1/2 Kneeling Bottoms Up KB Press R
10 KB Snatch to OH Squat R
Run 200m
10 1/2 Kneeling Bottoms Up KB Press R
10 KB Snatch to OH Squat R
Run 200m

Round 3/4
15/15 1 arm swing
60 Double Unders

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose

Progressive Prone Back Arch

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotation, 2/2
FRC CARS Hip Rotation, 2/2
Sidelying Windmill, 3/3
Cat/Cow, 2 reps, 20″ each direction
FLR/Push+, 2 reps @ 20x20x
Inchworm to stand, 20″ segmental stand
Squats, 5
1 Squat @ 202020x
Squat/Kneeling, 5
Squat/Kneeling, 1 rep @ 555x.
Cossack, 3/3
Cossack Hold, 20″ per side, or 3 slow Cossack to seated/side
Butterfly to 90/90, 3 reps each side @ 555x
Seated L-Sit, 3
Seated Max OH Reach, 30″
Ring Support, 30″
Hanging Shoulder Circles 5/5 (if false grip or OH grip is possible, do those)
Arch Hangs 5
Single Arm Hang/Shrug (if controlled rotation is possible, do this), 5/5

WOD
Partner workout, 5 rounds together*:
2 Rope Climbs to 15′ or 10 Rope Hanging K2E
20 T2B
40 Plate Overhead Walking Lunges, 45/25 lb
Run 400m together

*The partners can split the reps of the exercises however they wish. Both can work at the same time. Once the climbs, T2B, and Lunges are done, the partners must do the run together. Both must be back from the run before the next round’s work can begin.

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
SL Windmill, 90/90, Pigeon, Cossack, Pistol flow

Optional

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