WODS – Sept 17 – 23

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: Hang Power Clean, 10’ build to 75% of Front Squat 3RM from 9/10/18
B: Hang Power Clean, 3×10’ EMOM
C: Banded Lat Stretch/Reach, 2×30″/30″

Conditioning
A: 10′ Any Erg, RPE 5/6, Nasal Breathing Only, Build to RPE 7/8 in last 2 minutes.
B: “GI Jane”
100 Burpee Pull-ups, for time

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 Prep
3x
Wrist Push-up Seq
30/30/30 Flick Water
Wrist Roller

B: Torso Prep
30″ Each
Hollow Hold
Superman
Low Ring Push-up Plank
Side Plank

C: Hand Balance Work
3x, each can be attempted freestanding
30-60″ Inversion
10 Lunge Up
10 Tuck Up/Tuck Down
3/3 Crocodile hold on elevated surface

Conditioning
A: Run 800m @ RPE 6/7, Nasal Breathing if possible
B: 6 rounds
30″ Each, 15” between stations, 1 minute rest at the end of each round
LH Prowler push, +60/+30#
BW Sled Drag
Walking Lunge

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
A: Deadlift
Novice Lifters, 5×5@31×1, R90”, use 85% of 3RM
Intermediate/Advanced Lifters, 6×5/3/2/5/3/2, RAN, 80/85/90/85/90/95% 3RM

B: 4 rounds
10 Abwheel/ Barbell rollouts
10 KB Goodmornings
10 Bent Over Barbell Rows
5/5 Goblet Hold Cossack Squats

Conditioning
A: Any erg, 10’ RPE 6/7, Nasal Breathing only
B: Run/Row/Ride, 12′ for distance (record if possible, this will come up again)
C: Any Erg or Run, 10’ RPE 6/7, Nasal Breathing only

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: 2×10’ AMRAP, R5′ Between rounds
25 KB Swings, 1/3 BW
200m Sandbag Carry, 1/2 BW
25 Wallballs
200 Heavy Rope Single Unders

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: Wrist Prep
3x
Wrist Push-up Seq
30/30/30 Flick Water
Wrist Roller

B: Torso Prep
30″ Each
Hollow Hold
Superman
Low Ring Push-up Plank
Side Plank

C: Hand Balance Work
3x, each can be attempted freestanding
30-60″ Inversion
10 Lunge Up or Tuck Ups
10 HSPU Negatives
3/3 Crocodile hold on elevated surface

Conditioning
A: 4 rounds, use 1/4BW KB
5 TGU L
10 OHS L
20/20 Single Arm KB Swing
10 OHS R
5 TGU R

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
A. Back Squat: build to a set of 5 at ~70% 1RM

B. With a partner:
Run 800m together
Back Squat 135/95 lbs x 10,10,10,10,10 (each, alternate sets of 10)
partner must hold Front Plank while the other performs the squats
Run 800m together”

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. Technique review on Snatch, Clean, and DL.

B. With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.)

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

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