WODS – Oct 30 – Nov 5

admin201 Workouts of the Week

Training Purpose

Saturday’s 9 AM class will be a special workout in honor of David before he heads in for surgery on Monday. Hope you can come out and support him!

We’re past the halfway point with the Olympic lifting focus micro-block! The Monday and Wednesday WODs are going to start featuring the lifts as part of a larger WOD, as opposed to skill work at the beginning. This isn’t to say that we don’t want you to use your best technique. Quite the opposite. Each lift is an opportunity to practice, and until the movement is more reflex than executive action, you should allow yourself to work at weights where failure isn’t going to be common.

Our next block is going to focus on handstands and inversions. To really get the most out of the following block, you may want to pay close attention to the shoulder focused warmup movements. For those of you who’ve done handstands, which part of the warmup reminds you of the actions that you have to take to really get a clean line?

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 +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
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

Run 400m
2x
5 Pullups
10 Pushups
15 Squats

WOD
Development WOD
A: Clean and Jerk, build to a heavy single in 15′.
B: 16′ Alt EMOM
Odd 2x Clean and Jerk @ 85% “A”
Even 5x Overbar Burpees

Alt Conditioning WOD
A: Run 800m
B: 100 KB Russian Swings for time, 1/4BW
C: Run 800m

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 +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
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

Run 400m
2x
5 Pullups
10 Pushups
15 Squats

WOD
Monday Development WOD, or

A: 3 rounds, 15′ Cap
25 Goblet Squats
Row 500m
10 Pullups

B: 3 rounds
100 Heavy Rope Singles
15/15 Single Arm KB Swings
20 Ball Slams

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 +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
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

2x
PVC Passthroughs x5-10
Reverse Grip PVC Passthroughs x5-10
OHS x10
Snatch Balance x3-5

WOD
Development WOD
A: Snatch, Build to a heavy single in 15′
B: OHS Squat, 8×2@ 85-90% “A”
C: 3 rounds
10 Barbell Rollout
10/10 Renegade Row
5/5 Goblet Cossack Squat

Alt Conditioning WOD
A: 15′ EMOM
3 Burpees
10 KB Swings

B: Development WOD part “C”

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 +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
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 Development WOD, or

A: 4 rounds
60″ AMRAP / 20 cal Ski erg
60″ AMRAP / 20 Wallballs
60″ AMRAP / 20 Ball Slams
60″ AMRAP / 20 DB Push Press

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 +
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat/Tripod/Bridge flow, 5/5
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

KB Clean and Press Review

WOD
A: 10,9,8,…,3,2,1,2,3…,8,9,10
Back Squat 1/2 BW or 50% 1RM (Whichever is heavier)
KB Clean and Press (Start with non-dominant arm down to 1, then switch and build back up to 10 on dominant arm)

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
+
2 rounds @easy to moderate pace:
10 OHS w/PVC
10m Bear Crawl
100m Run

WOD

“Lochelt”

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
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat to Kneeling
90/90 Switch
Ring Support
Hanging Shoulder Circles
Arch Hangs
+
2 rounds @easy to moderate pace:
10 Squats
5-10 Pushups
5-10 K2E

WOD
A. 5 sets, rest 1-2 min b/t each exercise: (share equipment)
8-10 Double KB Front Squats @31X0 (heavy)
4-5 Ring Pullup + Toes thru Rings (1+1=1 rep)
8-10 Strict HSPU (or Box HSPU or Piked Pushup)

B. 7 min AMRAP:
100m Run
5 Pullups
10 Pushups
15 Squats

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