WODS – Sep 11 – 17

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
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60″
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

2x
Run 200m
10m/10m partner Foam Roller Lateral Crawl

WOD
Development WOD
A1: Bentover Barbell Row, 6×3-5@21×1, 40-45% 1RM Back Squat or 3/4BW, whichever is heavier, R10″
A2: Single Leg KB DL, 6×5/5@31×1, 1/4BW+, R30″
A3: 1 Arm KB Swing, juggle on the fly, 6×10/10, 1/4BW+, R30″
A4: GHD Raise, 6×3-5, R60″, hold a plate to your chest if the basic movement is not challenging for 5.

B: Double KB Front Rack Hold for time, 1/4 BW per hand, aim for 3′.
If you can already do 3′ with 1/4BW per hand, do a Dbl KB Front Squat and hold the bottom of the squat for time.

Alt Conditioning WOD
A: 20′ Alt EMOM
Odd – 60″ Row for Cal / 20Cal
Even – 60″ AMRAP Double Unders / 60 doubles or 120 Singles

B: Part “B” with development group

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
Down Dog / Cobra / Child’s Pose

Tuesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60″
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

2x
Run 200m
10m/10m partner Foam Roller Lateral Crawl

WOD
Monday Development WOD, or
A: 4 rounds, 10′ Timecap
30″ L-sit on Rings
10 Dolly reverse Rollouts
10/10 Seated Medball Russian Twist

B: 3 rounds, 12′ timecap
20 Low Ring Pushups
30 Goblet Squat, 1/4 BW
40 KB Swings, 1/4 BW

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
Down Dog / Cobra / Child’s Pose

Wednesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60″
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

Run 400m
5 Patty Cake Pushups

WOD
Development WOD
A: Back Squat, 5×5@31×1, R120″, 85% of 1RM, Precede each set of squats with 5-10 rapid bounces / low rebounding box jumps

B: 12′ AMRAP
3/6/9/12/15/18/15/12/9/6/3
Dbl KB or DB Push Press
Ball Slam Burpee

Alt Conditioning WOD

A: 3 rounds
60″ AMRAP / 40 Lateral Hurdle Hops
60″ AMRAP / 12 Pullups
60″ AMRAP / 20/20 Lateral Medball Slam
60″ AMRAP / 10 Rebounding OH Medball Wall Slam
60″ Rest

B: Development WOD part “B”

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
Down Dog / Cobra / Child’s Pose

Thursday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

Run 400m
5 Patty Cake Pushups

WOD
Wednesday Development WOD, or

A: Run 800m

B: 5′ Airbike AMRAP Calories
or
B: “300FY” – 10′ Airbike AMRAP Calories or 300

C: Run/Row 800m/1000m

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
Down Dog / Cobra / Child’s Pose

Friday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60″
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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

800m Group Last Man Burden Carry run w /15′ Slamball

WOD
A: With a Partner
4 rounds for time
10/10 Burpee / Sandbag Burden Hold*
5/5 Sandbag toss/catch
400m Run / 20 Squats each Corner

*Partners alternate – One completes 10 burpees while other partner holds 1/2 Avg BW Sandbag in Zercher/Burden carry hold, then switch. Cannot perform burpees if the bag is on the ground.

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
Down Dog / Cobra / Child’s Pose

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
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
90/90 Switch
Ring Support
Hanging Shoulder Circles
Arch Hangs
+
3 x
Run 100m
10 squats
5 Pushups

WOD
SURPRISE!!!!

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Prone Scorpion
Down Dog / Cobra / Child’s Pose

Optional
Sunday

Warm Up
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
90/90 Switch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Pushups 2 x 5-10

WOD
A. Push Press + Split Jerk L/R: 3 x 2+2; rest 2-3 min
notes-build; take BB from rack.

B. Double KB Clean skill work

C. 3 rounds for time:
15 C2B Pullups
20 Burpees
15 Double KB Cleans

Cool Down
Recovery Breathing
Skin the Cat
Americana Stretch
Prone Scorpion
Down Dog / Cobra / Child’s Pose