WODS – Oct 23 – 29

admin201 Workouts of the Week

Training Purpose

We’re 3 weeks into this block, and basically halfway through!
If you haven’t noticed already, there’s a bit of a shoulder and torso strengthening/conditioning block hiding inside this one. This serves both to improve your core control during the lifts and to prepare you for the next block, which is going to be focused on handstands.

You’ll be seeing a new addition to the warmups as part of the ring hold segment. We’ve been using the ring support for a while now to help develop the stability of your shoulder rotator cuffs and familiarize you with the demands of the top of the dip. We’re going to add in a short period of time at the bottom of the ring dip as well. Part of the reason is to familiarize your with the bottom of the dip, which can translate to the midpoint of a muscle up. Another part is to provide your with a pretty intense challenge to your shoulder mobility while maintaining stability.

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 +
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 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
Development WOD
A: Clean and Jerk, Technique review / Build to a Heavy single in 15′.
B: Front Squat, 6×3, RAN, use 80% of 1RM or 85-90% of “A”.
C: 4 rounds
10/10 Pushup Plank to Elbow Plank switch
10/10 Standing KB Halo
5/5 Hanging Static Side Crunch

Alt Conditioning WOD
A: 20′ AMRAP, Any order any rep scheme
Row 2000m
20/20 KB Front Rack Walking Lunge
20/20 Single Arm KB Swing
20/20 Lateral Medball Slam

B: Development WOD part “C”

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 +
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 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
Monday Development WOD, or

A: Run/Row 1200m @ RPE 6/7
B: “Tabata” Row
C: Run/Row 800m @ RPE 6/7

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 +
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 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
Development WOD
A: Snatch, technique review and build to a heavy single in 15′.
B: Snatch Width Grip Deadlift, 6×3, RAN.
C: 3 rounds
5 GHD Raise
3-5 Snatch Balance / Jerk Balance
10 Bent Over DB Row

Alt Conditioning WOD
A: Deadlift, Build to a Heavy 3 in 15′.
B: Deadlift, 6×3 @ 75-80% of “A”, RAN.
C: Strict Pullups, 3x AMRAP.

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 +
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 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 Condtitioning WOD, or

A: TGU, Build to a heavy single per arm in 10′.
B: 4 rounds
3/3 TGU (use 2 weight classes down from “A”)
10 Low Ring Pushups
5/5 Goblet Cossack Squat
10/10 Wallruns

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 +
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 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: 3 rounds, in teams of 3

P1 Airdyne 30cal
P2 Wallballs
P3 Sled drag

P2 and P3 work continuously until P1 is done with Airdyne, at which point they rotate.
Sled weighs the average BW of the team – any style drag.

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 Scapular Circles
FRC CARS Hip Rotations
Sidelying Windmills
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
90/90 Switch
Ring Support
Arch Hangs
+
3 rounds @easy to moderate pace:
10 OHS w/PVC
10m Bear Crawl
5/5 Hanging Shoulder Circles

WOD
WOD 1 – AMRAP in 4 min @sprint pace:
10 Wallballs 20/14 lb
5/5 Lateral MB Slam to Wall 20/14 lb

—recover 5-7 min—
WOD 2 – AMRAP in 4 min @sprint pace:
10 KB Swings @1/4 bwt.
10 Jump Squats

—recover 5-7 min—
WOD 3 – AMRAP in 4 min @sprint pace: (done in heats)
40 Burpees
Row for max cals in remaining time

c/d:
Walk/Jog/Run 1200m easy

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

Optional
Sunday

No class, gym closed last Sunday of each month.