WODS – OCT 9 – 15

admin201 Workouts of the Week

Training Purpose

We’re entering the first “real” week of the Olympic lifting block. The focus in this block is to familiarize anyone new to weightlifting with the movements, and to give everyone who is familiar with them a chance to practice.

On the mobility side of things we will be exploring how things like your triceps and rotator cuff muscles contribute to your front rack position. We’ll be using some of the same resistance and active reach that we explored in the sleeper stretch.

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 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
Week 1 of 6, Olympic Lift progression
Development WOD
A: Clean, skill review and build to heavy single in 15′.
Novices focus on skill more than weight.
More experienced lifters, aim for a weight that’s been previously consistent and that challenges your technique.

B: Jerk, skill review and build to heavy single in 15′. (same note as above)

C: 3 rounds,
6 Over Bar Burpees
10 Barbell Rollouts
10 Barbell Pushups

Alt Conditioning WOD
A: Row 1000m @ RPE 7/8
B: Row 2000m for time – every minute on the minute after you start, dismount and do 5 ballslams.

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 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
Monday Development WOD, or

5 rounds
30″ AMRAP Deck Squat Burpee
30″ Rest
30″ AMRAP Lateral Hurdle Hop
30″ Rest
30″ AMRAP Lateral Medball Wallslam (switching on the fly)
30″ Rest
30″ AMRAP OH Medball Wallslam
30″ Rest

B: Front Rack Double KB Hold for time, 1/4 BW per hand, aim for 3′.

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 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 OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
Development WOD
A: Snatch, technique review and build to a heavy single in 15′.
B: OHS, 5×5@ 22×1, R90″.

C: 4 rounds
5/5 Turkish Half-Up
10/10 KB Russian Twist
10/10 1 Arm KB Swing

Alt Conditioning WOD
A: 5 rounds
3/3 TGU, 1/4 BW
5 Strict Chinup
10/10 Medball Russian Twist
15 Goblet Squat
Run 200m

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 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 OH Squat
3 PVC Snatch Width Grip Sots Press

WOD
Wednesday Development WOD, or

A:
21 Double KB Thrusters, 1/5th-1/4 BW per hand
21 Chest to Bar Pullups
Run 400m
15 Pullups
15 Double KB Thrusters
Run 400m
9 Double KB Thrusters
9 Pullups
Run 400m

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 SLR, 10/10
FRC Tricep / Rope Stretch
FRC Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

Handstand and movement review

WOD
A: 3 rounds
5 HSPU
10 Lunge Up to wall
10 Tuck Up to wall
5/5 Ring Hang single arm shrug

B: Handstand Walking Practice, 5-10′

C: 4 rounds
20m Backwards Low Bear Crawl
3 Burpees
20m Forwards Low Bear Crawl
Run 200m

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:
Run 200m
7 Squats
7 Pushups

WOD
40 Box Jumps 24″/20″
40 Walking Lunges
40 KB Swings 1/4 bwt
40 Pullups
40m Bear Crawl (2 x down & back)
40 Knees to Elbows
40 Wallballs 20/14 lb
40 Burpees
40 Double Unders

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
Arch Hangs
+
2 rounds:
Run 200m
7 Squats
7 Pushups

WOD
A1. Bench Press: 3 x 5; rest 30 sec – build over the 3 sets
A2. Med Ball Chest Pass to Wall: 3 x 5; rest 2-3 min
notes-max effort on throws!

B. 5 rounds*:
30 sec Deadlifts @135/95 lb
30 sec Lateral Barbell Burpees
2 min rest

*groups of 3 can share a bar; stagger start. One person is always working while 2 are resting.

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