WODS – July 3 – 8

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
Log Roll, 3/3
Cat/Cow, 2 reps, 20″ each direction
Wrist Pushup Seq
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

2x
Tennis Ball toss/catch w/partner, 20 throws each
Run 100m

WOD
Development WOD
A: Back Squat to a heavy triple in 15′
B: Back Squat, 5/5/5/3/3/3/2/2 @ 70/75/75/80/85/90/90% of “A”, RAN
C: Double Under Practice 5-10′

Alt Conditioning
A: For time, 40′ cap.
Run 800m
10 Burpees
Run 600m
20 Burpees
Run 400m
30 Burpees
Run 200m
40 Burpees

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill flow / 90/90 / pigeon / cossack / pistol

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, 2 reps, 20″ each direction
Wrist Pushup Seq
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
Teams of 4.
A: 800m Last Man Burden Run, 15# Slamball
B: 4 rounds for reps
60″ AMRAP / 13 reps Hang Squat Clean, 135/95
60″ AMRAP / 13 reps Burpee
60″ AMRAP / 13 reps Wallball Double Squat, 20/14
60″ Rest
C: Run 800m as a group

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill flow / 90/90 / pigeon / cossack / pistol

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, 2 reps, 20″ each direction
Wrist Pushup Seq
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

2x
Tennis Ball toss/catch w/partner, 20 throws each
Run 100m

WOD
Development
A: 50 Strict/Hardstyle Pushups for time
or
A: 10×5 Strict Pushups, R60″

B: Row 2k for time

C: Double KB Front Rack Hold for time, 1/4BW per hand, 3′ Cap

Alt Conditioning
A: 10 rounds with a 30′ cap
Run 100m (and then between each station)
20 Box Jump
40m Bear Crawl
10/10 KB Clean and Press

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill flow / 90/90 / pigeon / cossack / pistol

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, 2 reps, 20″ each direction
Wrist Pushup Seq
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
Wednesday Development WOD, or

A: 15′ AMRAP
100 Heavy Rope Singles
30 KB Swings, 1/4 BW
10 Sandbag Cleans, 1/2 BW

B: 15′ AMRAP
50 Low Hurdle Lateral Hops
10 Sandbag Front Squats, 1/2 BW
30 KB 1 arm Push Press, 1/4 BW

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill flow / 90/90 / pigeon / cossack / pistol

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
Cat/Cow, 2 reps, 20″ each direction
Wrist Pushup Seq
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
A: 30 Strict Pullups for time
or
A: 10×3 Pullups, R60″

B: 10′ EMOM
Odd: 10 Jumping Squats
Even: 10 Pushups

C: 10′ EMOM
Odd: Run 100m
Even: 6 Lateral Roll Burpees

Recovery
Recovery Breathing
Down Dog / Cobra / Child’s Pose
Sidelying Windmill flow / 90/90 / pigeon / cossack / pistol

Optional
Saturday Scott Special, Rowing Team Alternate Workout

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
A. Back Squat: 3 x 5; rest 2 min
B. 3 rounds @increasing pace:
Run 200m
10 Squats
5 Situps
5 Pushups
2-3 Pullups

–3 min recovery–
C. “Baseline”, 1 round, all out:
Run 400m
40 Squats
30 Situps
20 Pushups
10 Pullups
+
D. 2-3 rounds:
Strict Ring or Bar Rows x 4-6 @2010, rest 60 sec
notes-adjust rings/feet to make this tough.
Handstand Holds x 15-45* sec; rest 60 sec
*pick based on ability

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

Optional

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