WODS – July 31 – Aug 5

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
FRC Sleeper Stretch, 30″ stretch / 15″ PAILS / 15″ RAILS / 30″ Stretch
Cat/Cow, 10″/10″+ 5
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″” segmental stand
Calf Raise Seq, 25/25/25 + 10″ extension hold in each position
Squats, 5
30″ Squat hold, Active pull into bottom position
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ per side, Active pull into bottom
Butterfly to 90/90, 3/3
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

10/10 Tennis Ball Pass/Lateral Hurdle Hop Burpee (with a partner)

WOD
Development WOD
A: 4 rounds
10/10 Rear Foot Elevated DB Split Squat, 1/4 BW per hand,
15/15 Lateral Hurdle Hops
15 Abwheel or Dolly Rollouts
10 Dips

B: Muscle Up, 10′ AMRAP
or
B: Jumping Muscle Up, 10×2, R60″.

Alt Conditioning WOD
A: Part “A” of Development WOD
B: 10′ AMRAP
60 Heavy Rope Singles
20 Medball Chest Pass to Wall
10/10 Lateral Medball wall slam

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
FRC 90/90

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
FRC Sleeper Stretch, 30″ stretch / 15″ PAILS / 15″ RAILS / 30″ Stretch
Cat/Cow, 10″/10″+ 5
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″ segmental stand
Calf Raise Seq, 25/25/25 + 10″ extension hold in each position
Squats, 5
30″ Squat hold, Active pull into bottom position
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ per side, Active pull into bottom
Butterfly to 90/90, 3/3
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

10/10 Tennis Ball Pass/Lateral Hurdle Hop Burpee (with a partner)

WOD
Monday Development WOD, or

A: Row 1000m for time
B: “Tabata” Row, 8×20″ Max cal/10″ rest
Rest 8′
C: “Tabata” Airdyne

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
FRC 90/90

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
FRC Sleeper Stretch, 30″ stretch / 15″ PAILS / 15″ RAILS / 30″ Stretch
Cat/Cow, 10″/10″+ 5
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″ segmental stand
Calf Raise Seq, 25/25/25 + 10″ extension hold in each position
Squats, 5
30″ Squat hold, Active pull into bottom position
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ per side, Active pull into bottom
Butterfly to 90/90, 3/3
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

HSPU and Cartwheel review

WOD
Development WOD
A: 100 KB Swings for time, 1/4 BW
B: 4 rounds
5 HSPU
10 Lunge Up to Handstand
10 Tuck Up to Handstand
3/3 Cartwheels

Alt Conditioning WOD
A: 100 KB Swings for time, 1/4 BW
B: 4 rounds for time
5/5 KB Clean and Press, 1/4 BW
10/10 1 Arm KB Front Rack Squat
40m/40m 1 Arm Waiter’s Carry

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
FRC 90/90

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
FRC Sleeper Stretch, 30″ stretch / 15″ PAILS / 15″ RAILS / 30″ Stretch
Cat/Cow, 10″/10″+ 5
Wrist Pushup Seq
FLR/Push+, 10″/10″ + 10
Inchworm to stand, 20″ segmental stand
Calf Raise Seq, 25/25/25 + 10″ extension hold in each position
Squats, 5
30″ Squat hold, Active pull into bottom position
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ per side, Active pull into bottom
Butterfly to 90/90, 3/3
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

Review TGU and Double Unders

WOD
Wednesday Development WOD, or

A: TGU, build to a heavy single in 10′.
B: 5′ AMRAP
5 Pullups
10 Pushups
20 Squats

Immediately into
C: 5′ AMRAP
30 Double Unders
5 Burpees

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
FRC 90/90

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
FRC Sleeper Stretch, 30″ stretch / 15″ PAILS / 15″ RAILS / 30″ Stretch
Cat/Cow, 10″/10″+ 5
Wrist Pushup Seq
FLR/Push+, 10″”/10″” + 10
Inchworm to stand, 20″ segmental stand
Calf Raise Seq, 25/25/25 + 10″” extension hold in each position
Squats, 5
30″ Squat hold, Active pull into bottom position
Squat/Kneeling, 5
Cossack, 3/3
Cossack Hold, 20″ per side, Active pull into bottom
Butterfly to 90/90, 3/3
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

Barbell Warmup, Thruster

WOD
A: Thruster, build to a heavy single in 10′
B: “Fran”
21-15-9
Barbell Thruster 95/65 (or 75% of “A”)
Pullups

Recovery
Recovery Breathing
Sidelying Windmill
Prone Dynamic Cobra
Down Dog / Cobra / Child’s Pose
FRC 90/90

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
“31 Hero WOD”
31 min AMRAP with a partner
8 thrusters (155/105)
6 rope climbs (15′)
11 box jumps (30/24)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Recovery
600m recovery Walk
Supine Belly Breathing
Downdog>Cobra>Child
Prone & Supine Dynamic Scorpions, 5/side each

Optional

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