WODS: Sept 10-16

admin201 Workouts of the Week

Training Purpose
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
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: Front Squat, build to a 3RM in 20′.
B: Hang Power Clean, Build to a heavy 1 in 15′.

Conditioning
A: 4 rounds, 1/4BW KB
20 KB Swings
10/10 Clean and Press
10/10 Seated Russian Twist
10/10 1 leg RDL

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.
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: Wrist warmup
2x
Wrist Pushup sequence
30/30/30 Flick Water
10x Wrist Roller

B: Handstand walking practice
4 rounds
30-60″ Inversion
10/10 Wallrun or 5-10m HS walking
2-3 Free Standing HS kick up to forward roll

C: 4 rounds
10 Foot Elevated Pushups
3/3 Hollow Hold Lateral Roll to Superman
3-5 Bar Pullover to forward roll

Conditioning
A: 5′ Jump Rope warmup
B: 20 Reps each, Nasal Breathing only. Aim for unbroken sets, rest 60″ between each station
Weighted Dips
Front Squat, 1/2BW or 50% 1RM, whichever is heavier
Hang Power Clean, 1/2BW
Push Press, 1/2 BW
Bent Over BB Row, 1/2BW
Deadlift, BW
Supine Hip Thrust, BW
Neutral Grip Stict Pullup

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.
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 Work
Novice Lifters
A: Deadlift, build to a heavy 3/3RM in 15′
Intermediate/Advanced Lifters
A: Deadlift, 6×5/3/2/5/3/2, RAN, Wave load, 80/85/90/85/90/95% of 3RM.

B: 3 rounds
5-10 GHD Raise or Nordic Hamstring Curl
30″/30″ Standing FRC Hip CARS
5 KB Good Mornings @ 10x10x tempo, 1/4+ BW KB
60″/60″ Isometric Lunge Hover

Conditioning
“T2B Annie”
For time
50-40-30-20-10
Double Unders
Toes to Bar

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.
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
Wednesday Strength or Friday Gymnastics

Conditioning
A: 5′ Any erg, RPE 5/6, Nasal Breathing Only
A: “Erg Salad 4″
1-2-3-2-1 Minutes, 15” Switch time
1 minute cycles are any breathing/Sprint,
2 and 3 minute cycles are Nasal Breathing, RPE 7/8
Ski Erg
Airdyne
Rower

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.
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: Handbalance work,
10′ or 2-3 rounds
30-60″ Inversion
10 Lunge up
10 Tuck up/Down or Straddle Up/Down
10/10 Wallrun or 5m HS walking

B: Back Bridge/Arch Mobility work
3 rounds
10 Wallslides or FRC Sleeper
10 Wall Angels or FRC Americana
20-30″ FRC Shoulder CARS
3 Down Dog/Cobra
5 Backbend/Bridge or Supported Back Arch

C: Torso Control work
3 rounds
30″ Low Ring Arms Forward Plank
60″ GHD Side plank Hold
30″ Hollow Hold
30″ Superman

Conditioning
A: Run 400m – 1 mile @ RPE 6/7, Nasal Breathing if possible, scale depending on comfort running/distance you can cover in less than 8 minutes.
B: 30′ AMRAP
15/15 Lateral Hurdle Hops
10 Sandbag Cleans
10/10 Rotational Medball Slam
10 Rebounding Chest Pass to wall from 6′
Run 200m

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.
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
For time:
25 Walking Lunge steps
20 Pullups
50 Box Jumps 20”
20 DUs (or attempts)
25 Ring Dips
20 Knees to Elbows
30 KB Swings 70/53 lb
20 Inchworms
20 DB Hang Squat Cleans 35/25 lbs
25 Back Extensions
30 Wallballs
3 Rope Climbs

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.
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. Complete 5 rounds for max load & reps:
3 Deadlifts
max rep HSPU*

rest b/t each exercise & round to maximize load/reps.

*scale to Box HSPU>Piked Pushups>Pushups>Bar Pushups.

B. Sandbag Walking Lunges up hill to 9th, then Carry for the remainder of the 400m “9” loop. Use ~1/2 bwt.

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