WODS: Oct 15 – 21

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Infrasternal Angle Reset and Core work
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
5 Pullups
10 Pushups
15 Squats
2/2 TGU, 1/5th BW

WOD
Strength
A: Novice/Intermediate “B” Stance Back Squat
8×5/5, R90″”, 3/4-1x BW
or
A: Advanced “B” Stance Front Squat
8×3/3, R60″”, 3/4-1x BW

B: 3 rounds
10 Abwheel Rollouts
15/15 Garhammer Raises
10 BW Barbell Hip Thruster

Conditioning
A: 10′ Aerobic prep work, nasal breathing, RPE 5/6, HR Z2/3 by the end of “A”
B: Any Erg, 20-25 rounds
15″ RPE 8/9, 60″ RPE 5/6. Nasal breathing only in recovery phase. If using an HR monitor, aim for Z3/4 in fast pace, Z2 by the end of recovery.”

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Tuesday

Warm Up
General body warm up if you are early to class.
Infrasternal Angle Reset and Core work
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
5 Pullups
10 Pushups
15 Squats
2/2 TGU, 1/5th BW

WOD
Gymnastics
A: 10’ timecap
Accumulate 50-100 Squats and 10-30 Ring Dips

B: Wrist Prep, 3x
Wrist Push-up Seq
2x Wrist roller
40/40/40 Flick Water

C: Shoulder/Torso work, 3x
30″/30″ Banded Triceps Stretch
30” Ring or Pbar L-sit hold
20 Trunk Curlups
15/15 Supine Garhammer Raises
10/10 Side Plank Leg Lift

D: Single Leg squat work, 10′

Conditioning
A: 10′ Aerobic prep work, nasal breathing, RPE 5/6, HR Z2/3 by the end of “A”
B: 6 rounds, 60″ AMRAP or reps listed, R15″ between stations
15/15 1 Arm KB Swing, 1/5-1/4BW
10/10 KB Halo
10/10 1 Arm KB Thruster
10 Burpees

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Wednesday

Warm Up
General body warm up if you are early to class.
Infrasternal Angle Reset and Core work
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
5 Pullups
10 Pushups
15 Squats
2/2 TGU, 1/5th BW

WOD
Strength
A: Novice / Intermediate Deadlift, 8×3, RAN
or
A: Intermediate / Advanced Deadlift, 10,000# for time (50x BW)

B: 3 rounds
10 GHD Raise
10 Wide Stance Goblet Good Morning
5/5 KB Windmills

Conditioning
A: 10′ Aerobic prep work, nasal breathing, RPE 5/6, HR Z2/3 by the end of “A”
B: 20′ AMRAP
Run 800m
40 Split Stance Wallballs

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Thursday

Warm Up
General body warm up if you are early to class.
Infrasternal Angle Reset and Core work
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
5 Pullups
10 Pushups
15 Squats
2/2 TGU, 1/5th BW

WOD
Conditioning
A: 10′ Aerobic prep work, nasal breathing, RPE 5/6, HR Z2/3 by the end of “A”
B: 25′ AMRAP
2/2 Sandbag getup
10/10 Sandbag Side to Side Swing
400m Sandbag Carry

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Friday

Warm Up
General body warm up if you are early to class.
Infrasternal Angle Reset and Core work
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
5 Pullups
10 Pushups
15 Squats
2/2 TGU, 1/5th BW

WOD
Gymnastics
A: 10’ timecap
Accumulate 50-100 Pushups and 20-50 Pull-ups

B:Wrist Prep, 3x
Wrist Push-up Seq
2x Wrist roller
40/40/40 Flick Water

C: Shoulder/Torso work, 3x
30″ Bench Elevated Triceps Stretch
30″ Ring or Pbar L-sit hold
20 Trunk Curlups
15/15 Supine Garhammer Raises
10/10 Side Plank Straight Leg Lift

D: Handbalance work, 2x
30-60″ inversion
10 Headstand or Bench elevated Pike Press negative
10/10 Wallruns

Conditioning
A: 10′ timecap
Accumulate 50-100 Pushups and 20-50 Pull-ups
B: 5 rounds
100 Heavy Rope Single Unders
10 Deck Squat Burpees
10/10 Rotational Medball Slam

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Infrasternal Angle Reset and Core work
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
5 Pullups
10 Pushups
15 Squats
2/2 TGU, 1/5th BW

WOD
5 rounds:
15 Deadlifts 135/95 lbs
Run 400m
15 T2B

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Infrasternal Angle Reset and Core work
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
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
5 Pullups
10 Pushups
15 Squats
2/2 TGU, 1/5th BW

WOD
“Dork”
6 rounds for time:
60 Double Unders
30 KB Swings 53/36 lbs
15 Burpees

25’ cap – scale rounds if needed to complete in 25’ or less.

Recovery
Breathing Reset
Sidelying Windmills
Down Dog/Cobra/Child’s Pose
Child’s Pose alternating arm internal/external rotation
Elbow Supported Tricep Bench Stretch