WODS – Oct 1 – 7

admin201 Workouts of the Week

Training Purpose
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
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

WOD
Strength
A: Determine infrasternal angle, resets and core work.

B: Deadlift, 8×3, RAN

C: 3 rounds
10 goblet good mornings, 1/4-1/3bw
10 bent over DB rows, 1/4-1/3bw per hand
10 Ab-wheel rollouts

Conditioning
A: Determine infrasternal angle, resets and core work.

B: 10’ any Erg, RPE 5/6 for first 5 minutes, 6/7 for second five, nasal breathing

C: 6 rounds
60″ AMRAP Burpees
20 KB Swings, 1/4 BW
40m Farmer Carry, 1/4-1/3BW per hand
*advanced is nasal breathing only with swings, and 20m exhale apnea for the carries.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

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
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

WOD
Gymnastics
A: Determine infrasternal angle, resets and core work.

B: Wrist Prep, 3x
Wrist pushup seq, 10/10/10
Wrist roller, 2x
Flick water 40/40/40

C: Torso/Shoulder prep, 3x
10/10 KB Windmill, 1/5th BW (advanced is straddle seat)
10 Ab-wheel rollouts
5-10/5-10 single arm hanging shrug

D: Forward Roll/Ukemi Roll review
Accumulate 20-30 rolls – standard gymnastic, ukemi/shoulder roll, dive, handstand

Conditioning
A: Determine infrasternal angle, resets and core work.

B: Run 800-1600m, 8′ timecap, nasal breathing if possible

C: 20′ AMRAP
Run 400m
Row 500m
30 Wallballs

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

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
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

WOD
Strength
A: Determine infrasternal angle, resets and core work.

B: KB Clean and Press – review and build to heaviest KB you can press. Then 3-5 reps per arm at this weight. No dropped KBs

C: Push Press, Find 3RM in 15′
Or
5×5 @ 31×1, R90″, 80-85% of 1RM

D: Band Resisted Pushups, 4×5-10, R90″, then 1 set to failure.

Conditioning
A: Determine infrasternal angle, resets and core work.

B: Run/Erg/Rope 5′ @ RPE 6/7

C: 4-6 rounds (20’ time cap)
10/10 rotational medball slam
20 KB Swings
10/10 KB Goblet “B” Squat
20 Knees to Elbows
10/10 medball OH walking lunge

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

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
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

WOD
Conditioning
A: Determine infrasternal angle, resets and core work.

B: Row 5′, nasal breathing only

C: “Death by Rower”
On a running clock, match Calories rowed to the interval/minute. 1 Cal/ Minute 1, 2 Cal/ Minute 2, etc. Start with nasal breathing only, and note which interval you have to break into mouth breathing in order to keep up.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

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
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

WOD
Gymnastics
A: Determine infrasternal angle, resets and core work.

B: Wrist Prep, 3x
Wrist pushup seq, 10/10/10
Wrist roller, 2x
Flick water 40/40/40

C: Torso/Shoulder prep, 3x
10/10 KB Windmill, 1/5th BW (advanced is straddle seat)
10 Ab-wheel rollouts
5-10/5-10 single arm ring row
15/15 KB Russian twist
15/15 Supine Garhammer raise

D: 10′ Muscle Up work
10′ AMRAP ring muscle ups
Or
5-10 rounds scaled pull/push

Conditioning
A: Determine infrasternal angle, resets and core work.

B: 6 rounds
40 HH Prowler Sprint
15 Squat Thrusts
Run 200m

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

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
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

WOD
Charles Poliquin Tribute Workout:

A1. Deadlift: 4 x 8-10 @4010, rest 60 sec
A2. DB Push Press: 4 x 12-15 @20X1, rest 60 sec
— 3 min recovery when done–
B1. KB Swing(heavy): 3 x amrap in 45 sec, rest 60 sec
B2. One Arm DB Row: 3 x 8-10/arm @30X1, rest 60 sec (none b/t arms)
— 3 min recovery when done–
C1. DB Walking Lunge: 3 x 16 alt. steps @2010, rest 45 sec
C2. Side Plank Powell Raise: 3 x 6-8/arm @4010, rest 45 sec (none b/t arms)

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

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
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

WOD
A. Squat Clean: build to a heavy single

B. As many reps as possible in 7 min:
20 Squat Cleans @50% of A
20 Squat Cleans @65% of A
20 Squat Cleans @80% of A

—3 min recovery—
C. Squat Clean: try for a heavy single again

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash