WODS – Oct 8 – 14

admin201 Workouts of the Week

Training Purpose
Monday

Warm Up
General body warm up if you are early to class.
Determine Infrasternal Angle.
Reset for Wide Angle is Pullover with Hamstring
Reset for Narrow Angle is Bear Breathing
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
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

WOD
Strength
A: Push Press, 5×5@31×1, R90″, use 85-90% of 3RM
Or, if you do not know your 3RM
A: Push Press, 15′ to heavy 3/3RM
B1: Shoulderrok/Mace Rear Pendulum Swing or 360, 4×10/10
B2: KB Windmill, 4×5/5, 1/4BW
B3: Band Resisted Pushups, 4×5-10
C: 3x Wrist work
Wrist Push-up Seq
2x Wrist roller
40/40/40 Flick Water

Conditioning
A: 20′ AMRAP
200m Sled Drag, BW
200m Sandbag Carry, 1/2BW
200m HH Prowler Push, +60/+30#
200m Farmer’s Carry, 1/3BW per hand

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Tuesday

Warm Up
General body warm up if you are early to class.
Determine Infrasternal Angle.
Reset for Wide Angle is Pullover with Hamstring
Reset for Narrow Angle is Bear Breathing
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
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

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: 10-20-30-40-50 for time
KB Swings, 1/4 BW
Double Unders (3x if doing singles)
Mountain Climbers (per leg)”

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Wednesday

Warm Up
General body warm up if you are early to class.
Determine Infrasternal Angle.
Reset for Wide Angle is Pullover with Hamstring
Reset for Narrow Angle is Bear Breathing
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
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

WOD
Strength
A: Back Squat, 5×5@31×1, R90″, use 85-90% of 3RM
Or, if you do not know your 3RM
A: Back Squat, build to a heavy 3/3RM in 20′

B: For speed/quality of reps
3x 60” AMRAP, 30″ Rest
Jumping Lunge Switch
Box Jump Up (or Counterswing Tuck Jump)
Rotational Ball Slam

Conditioning
A: Any Erg, 5-10′ nasal breathing only. If you’re using an HR monitor, aim for Z2/3 by the end of this.
B: 20-25 rounds, any erg
Sprint 15” / Recover 60”. If you’re using an HR monitor, hit Z4 in the sprints and see if you can recovery to Z2/Z3 within 60″. Match power output across the intervals, and if at 20 rounds you are still able to match power (and recover your HR), continue to 25 rounds

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Thursday

Warm Up
General body warm up if you are early to class.
Determine Infrasternal Angle.
Reset for Wide Angle is Pullover with Hamstring
Reset for Narrow Angle is Bear Breathing
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
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

WOD
Conditioning
A: Review Rowing form, 5-10′
B: Row 2000m @ RPE 7/8, Nasal Breathing if possible, 10′ timecap
C: Row “Tabata” for Cal
D: Recovery, any erg or run, 5′, nasal breathing only if possible.

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Friday

Warm Up
General body warm up if you are early to class.
Determine Infrasternal Angle.
Reset for Wide Angle is Pullover with Hamstring
Reset for Narrow Angle is Bear Breathing
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
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

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 Crossbody crunch

D: Tumbling Work
10′ cap
Accumulate 20-30 rolls
10-20 cartwheels

Conditioning
A: Run/Row 800m/1000m @ RPE 6/7, Nasal Breathing only
B: 4 rounds for round time. Rest 1/2 the time it takes to complete the previous round.
10/10 Single arm KB Clean/Front Squat/Press/OH Squat
10 Burpees
C: 10′ recovery, any erg or walk/jog/run, Nasal Breathing if possible

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Optional
Saturday Scott Special

Warm Up
General body warm up if you are early to class.
Determine Infrasternal Angle.
Reset for Wide Angle is Pullover with Hamstring
Reset for Narrow Angle is Bear Breathing
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
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

WOD
Partner workout:
Run 800m, doing Med Ball Toss/Sprint/Catch
20 Burpees/Med Ball Overhead Hold
Run 400m, doing Med Ball Toss/Sprint/Catch
40 Burpees/Med Ball Overhead Hold
Run building loop, doing Med Ball Toss/Sprint/Catch
60 Burpees/Med Ball Overhead Hold

Partners share the Burpee reps. The med ball must be held overhead at all times while the other partner does Burpees.

On the runs, the person with the ball must be stopped to catch & throw – no running tosses!

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash

Optional
Sunday

Warm Up
General body warm up if you are early to class.
Determine Infrasternal Angle.
Reset for Wide Angle is Pullover with Hamstring
Reset for Narrow Angle is Bear Breathing
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
Prone Scorpion
FRC Sleeper
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Rolling Plank, 5/5
Inchworm to Stand
Squat
Squat to Kneeling
Cossack Squat
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

WOD
A. Weighted Chin-Up: 4-5 x 1; rest 2 min
note-build to heavy

B. 14 min AMRAP:
30 KB Swings 53/36 lb
Run 200m
7 Burpee Pullups

Recovery
Supine Recovery Breathing
Brettzel
Prone Scorpion
Down Dog / Cobra / Child’s Pose
FRC Sleeper
Triceps Doorframe stretch
Triceps bar mash