WODS – Oct 2 – 8

admin201 Workouts of the Week

Training Purpose

We just finished a mini-block focused on building up your hip and back
strength in order to bump up your back squat numbers.

It was only 5 weeks long. Traditionally, a lifting block focused on
lower body strength would range from 8 to 16 weeks in length. If you
managed to do the Monday and Wednesday Development WODs for all five
weeks, did you notice a change this past week when we made a run at a
heavy single?

We’re going to shift focus a little bit over the next 6 weeks. It’s
been a while since we really dialed in our attention on the Snatch.
It’s now time to do that.

You’ll see both of the Olympic lifts in the development WODs, with an
eye on developing your understanding of the lifting technique. For
those of you with overhead position limitations, we’ll be showing you
appropriate alternatives.

Monday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Supine Floor Angels
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
10 Squat Jumps
60 Heavy Rope Singles

WOD
Development WOD
A: Clean and Jerk Review/ Warmup, 5-10′
B: Clean and Jerk, build to a heavy single in 15′
C: Front Squat, 6×3, R60-90%, use no less than 70% of 1RM (if FS 1RM is unknown, use ~50% BS 1RM)

Alt Conditioning
A: 5 rounds
30″ AMRAP Burpee
30″ Rest
30″ AMRAP Slamball
30″ Rest
30″ AMRAP Lateral Hurdle Hops
30″ Rest
30″ AMRAP Box Jump Ups, Knee Height

Recovery
Supine/Sidelying Recovery Breathing
Progressive prone back extension
Foam Roll T-Spne
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
Supine Floor Angels
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
10 Squat Jumps
60 Heavy Rope Singles

WOD
Monday development WOD, or

A: 40′ @ RPE 7/8
40m BW Sled Drag
40m Farmer’s Carry, 1/4 BW per hand
40 Wallballs
40 KB Swings, 1/4 BW

Recovery
Supine/Sidelying Recovery Breathing
Progressive prone back extension
Foam Roll T-Spne
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
Supine Floor Angels
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
10/10 PVC Passthrough
5 PVS OHS
3 PVC Snatch Balance

WOD
Development WOD
A: Snatch Review / Warmup, 5-10′
B: Snatch, build to a heavy single in 15′

Or, if restricted Shoulder ROM
A: 1 Arm DB Snatch review / warmup, 5-10′
B: 1 Arm DB Snatch, build to a heavy 3 per arm (touch and go) in 15′

C: 3 rounds
10/10 KB Windmills
10/10 Seated KB Russian Twist
10 Abwheel/Dolly Rollout

Alt Conditioning
A: Row or Ski 5′ @ RPE 6/7

B: 5 rounds
30″ AMRAP Pushups
30″ AMRAP Squats
30″ AMRAP Pullups
90″ Rest

C: Development WOD part C.

Recovery
Supine/Sidelying Recovery Breathing
Progressive prone back extension
Foam Roll T-Spne
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
Supine Floor Angels
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
10/10 PVC Passthrough
5 PVS OHS
3 PVC Snatch Balance

WOD
Wednesday Development WOD, or

A: 3 Rounds
60″ AMRAP/ 20 Box Jumps to Knee Height
60″ AMRAP/ 20 Foot elevated ring row
60″ AMRAP/ 20 DB OH Squat, 1/5th BW per hand
60″ AMRAP/ 20 Knees to elbows
60″ Rest

Recovery
Supine/Sidelying Recovery Breathing
Progressive prone back extension
Foam Roll T-Spne
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
Supine Floor Angels
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
Butterfly to 90/90
FRC 90/90 int/ext rotations
Child’s Pose SLR, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
10 KB Swings
5/5 Mountain Climbers
3/3 OH Lunge

WOD
“Kettlehell”
10 rounds, 53/35#
5/5 1 Arm Swings
10 Goblet squats
5/5 Periscope Lunges
Run 100m

Recovery
Supine/Sidelying Recovery Breathing
Progressive prone back extension
Foam Roll T-Spne
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 Scapular Circles
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
Arch Hangs
+
2 rounds:
Run 200m
7 Squats
7 Pushups

WOD
A. Run 800m easy/moderate

B. 10 rounds:
Run 100m
10 DB Thrusters 35/25 lbs
Run 100m
10 Burpees

C. L-Sit: accumulate 90 sec

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose

Optional
Sunday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARs Scapular Circles
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
Arch Hangs
+
2 rounds:
Run 200m
7 Squats
7 Pushups

WOD
A. Front Squat.Back Squat: 2 x amrap(-1).amrap(-1) @50X0; rest 10 sec/3 min
notes-use ~80% of FS 1RM. Be precise on tempo. Rack the bar after front squats, rest only 10 sec, moving the bar to your back. Take it back out and do back squats until 1 rep left in reserve. The rest should not be more than 10 sec b/t end of FS and the start of BS; same weight on bar!

B. Partner WOD:
100 cal Row, switch as needed
100 Toes to Bar, total

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose