WODS – July 17 – 22

admin201 Workouts of the Week%s Comments

Training Purpose
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
Cat/Cow, 5 + 1 rep @ 20″/20″
Wrist Pushup Seq
FLR/Push+, 10 + 1 rep @ 10″/10″
Inchworm to stand, 20″” segmental stand
Squats, 5
Squat Hold, 30″
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ Isometric Wall Push/KB Push
Butterfly to 90/90, 3/3
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

60″ Tennis Ball Burpee catch w/ partner

WOD
Development WOD
A: 4 rounds, 10′ cap
10 Dips
10 Pullups (no chinups) / Leg assisted Ring Pullup
10 Abwheel/Dolly Rollouts

B: Deadlift, Build to a Heavy 2 in 10′

C: Deadlift, 6/6/6/3/3/3/2/15 @ 75/75/75/85/85/85/95/65% of “B”
Set of 15 is ideally unbroken, but break up in order to maintain form.

Alt Conditioning WOD
A: Development WOD part “A”
B: 4 rounds for time
Row 250m
20 KB Swings, 1/3 BW
20 Box Jumps, Mid Thigh height

Recovery

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
Cat/Cow, 5 + 1 rep @ 20″/20″
Wrist Pushup Seq
FLR/Push+, 10 + 1 rep @ 10″/10″
Inchworm to stand, 20″” segmental stand
Squats, 5
Squat Hold, 30″
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ Isometric Wall Push/KB Push
Butterfly to 90/90, 3/3
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

60″ Tennis Ball Burpee catch w/ partner

WOD
Monday Development WOD, or

A: Run 800m
B: 4 rounds
60″ Heavy rope singles
60″ KB Snatch (alternate as necessary) 1/4BW
60″ Lateral Low Hurdle Hop
60″ Wallball
60″ Rest

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
Lat Stretch/Isometric Reach

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
Cat/Cow, 5 + 1 rep @ 20″/20″
Wrist Pushup Seq
FLR/Push+, 10 + 1 rep @ 10″/10″
Inchworm to stand, 20″” segmental stand
Squats, 5
Squat Hold, 30″
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″” Isometric Wall Push/KB Push
Butterfly to 90/90, 3/3
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
Calf Raise Seq, 25/25/25

2x
Agility Ladder
20m Cone Slalom
100m Run

WOD
Development WOD
A: 3 rounds, 10′ cap
5 Reverse Muscle Ups / Dip Negatives
5/5 High Side Plank Roll
10/10 Side Plank Leg Lift
5 Nordic Hamstring Curl / GHD Raise

B: Back Squat, Build to a heavy 2 in 10′

C: Back Squat, 6/6/6/3/3/3/2/15 @ 75/75/75/85/85/85/95/65% of “B”

Alt Conditioning WOD
A: Development WOD Part “A”
B: Run 800m
C: 4 rounds for time
Run 400m
20 Box Jumps, Knee Height
10/10 1 Arm KB Push Press, 1/4BW

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
Lat Stretch/Isometric Reach

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
Cat/Cow, 5 + 1 rep @ 20″/20″
Wrist Pushup Seq
FLR/Push+, 10 + 1 rep @ 10″/10″
Inchworm to stand, 20″ segmental stand
Squats, 5
Squat Hold, 30″
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ Isometric Wall Push/KB Push
Butterfly to 90/90, 3/3
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
Calf Raise Seq, 25/25/25

2x
Agility Ladder
20m Cone Slalom
100m Run

WOD
Wednesday Development WOD, Or

A: 30′ AMRAP or 5 rounds
100m BW HH Prowler Push
200m 1/2 BW Sandbag carry
30 1/2 BW Sandbag Midshin Stepup
40 1/2 BW Sandbag Floor Press

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
Lat Stretch/Isometric Reach

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
Cat/Cow, 5 + 1 rep @ 20″/20″
Wrist Pushup Seq
FLR/Push+, 10 + 1 rep @ 10″/10″
Inchworm to stand, 20″” segmental stand
Squats, 5
Squat Hold, 30″
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ Isometric Wall Push/KB Push
Butterfly to 90/90, 3/3
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
Calf Raise Seq, 25/25/25

2x
Agility Ladder
20m Cone Slalom
100m Run

WOD
A: 5-10′ Handstand skill review

B: 3 rounds
30-60″ Handstand hold
10 Lunge up to wall
10 Tuck up to wall
60″ Hollow body hold

C: 4 rounds
2/2 TGU, 1/4 BW
5 wall walks
6 Lateral roll burpees
40 Double Unders

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
Lat Stretch/Isometric Reach

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
Dallas 5″

5 minutes of:
    
Burpees

Then, 5 minutes of:
    
7 deadlifts, 155/125 lb.
    
7 box jumps, 24/20-in. box

Then, 5 minutes of:
    
Turkish get-ups, 40/25-lb. dumbbell

Then, 5 minutes of:
    
7 snatches, 75/55 lb.
    
7 push-ups

Then, 5 minutes of:
    
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Recovery
Walk 400m
Downdog>Cobra>Child
Progresive Spinal Arch 10

Optional

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