WODS – Nov 6 – 12

admin201 Workouts of the Week

Training Purpose

We’re in week 5 of this 6 week Olympic lifting micro block. If you’re
interested in staying focused on the lifts, we have an Olympic
weightlifting specific class on Monday and Wednesday evenings.

In these last two weeks you’ll want to continue to stay sharp on your
technique. As we get more familiar and confident with the lifts,
there’s always the temptation to swing for the fences and see how
heavy you can actually lift. For those of your with well developed
technique, that’s absolutely a thing to try. For those of you who are
still developing your rhythm, you’ll want to explore the top end of
your form.

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
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
2/2 Naked Getups
60 Heavy Rope Singles

WOD
Development WOD
A: Clean and Jerk, 15′ technique review and build to your working weight.

B: 15′ EMOM, 3/4 BW or 70% 1RM
Hang Power Clean
Hang Squat Clean
Push Press
Jerk

Alt Conditioning WOD
A: 3 rounds, 15′ Cap
15 Pushups
20 Rollouts
10/10 Asymetric KB Front Rack Split Squat (KB in trailing leg side)

B: 3 Rounds w/ 1/2 BW Sandbag
2/2 Getups
100m Carry

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

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
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
2/2 Naked Getups
60 Heavy Rope Singles

WOD
Monday Development WOD, or

A: 30′ AMRAP@ RPE 7/8
Any rep scheme any order
200m BW Sled Drag
200m 1/3 BW Suitcase Carry Right
200m 1/3 BW Suitcase Carry Left
10 Weighted Pulls, 1/4BW
10 Weighted Dips, 1/4BW

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

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
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

2x
10/10 PVC Passthroughs
5 OHS
3 Snatch Balance

WOD
Development WOD
A: Snatch, 15′ technique work and build to a heavy single.

B: 4 rounds
60″ Plank
60″ AMRAP Knees to Elbows
60″ Inverted Plank
60″ Pushup Plank Position Mountain Climbers.

Alt Conditioning WOD
A: 16′ Alt EMOM
Odd: 10/10 1 Arm KB Swing, 1/5th BW
Even: 5/5 Split Stance Wallballs

B: Development WOD “B”

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

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
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
Wednesday Development WOD, or

A: 10 reps per side, 1/4 BW, link the movements
KB Clean
Press
Windmill
Single Arm KB Front Rack Squat

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

C: 3 rounds
20 KB Swings
15 Pushups
100 Heavy Rope Singles

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

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
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
A: Clean and Jerk. 15′ technique and build to working weight

B: “Elizabeth”
21-15-9
Squat Clean 135/95#
Ring Dips

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Optional
Saturday Scott Special

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
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
A. Deadlift: 3 x 8; rest 3 min – moderate, about 70%RM.

B. 70 Sandbag Cleans for time, with a partner. ~1/2 bwt. average.
notes-alternate partners each rep. It will be 35 reps each.

C. “Tailpipe” -3 rounds w/the same partner:
P1 – Row 250m
P2 – Double KB Front Rack Hold 53/36 while partner rows.

Bells must be in the rack position before rowing can begin. If they must be set down, the rowing must stop until they are back in the rack.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension

Optional
Sunday

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
FRC 90/90 int/ext rotations
Child’s Pose Lateral Leg Raise, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support 30″
Bottom of Ring Dip Support 10″
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug

WOD
“Kelly”
5 rounds for time:
Run 400m
30 Box Jump/Step Downs 24″/20″
30 Wallballs 20/14 lbs

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
Half Kneeling Hip Extension