WODS – Sept 18 – 24

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
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60
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 Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
60 Heavy Rope Singles
3 Burpees

WOD
Development WOD
A1: Bent Over Barbell Row, 6×2-3@21×1, R20″, 55-60% 1RM Backsquat
A2: Goblet Cossack Squat, 6×5/5, R30″, 1/4 BW
A3: 1 Arm KB Swing, 6×10/10, R30″, 1/3+ BW
A4: GHD Raise, 6×4-5, R30″

B: 100 Wallballs for time. Practice breath management during movement, choose a ball that you can do 10 reps or more without stopping

Alt Conditioning WOD
A: Row or Ski 10′ @ RPE 7/8.
B: Row or Ski, 10×30″ Sprint / 30″ Easy pace
C: Row or Ski, 5′ recovery pace

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

Tuesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60″
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 Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

2x
60 Heavy Rope Singles
3 Burpees

WOD
Monday Development WOD, or

30′ AMRAP, any rep scheme / any order
1000m Ski erg or 2000m Row
20/20 KB Clean and Press, 1/4 BW
10/10 TGU, 1/4 BW

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

Wednesday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60″
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 Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

WOD
Development WOD
Back Squat, 5×3-5 @ 31×1, R2′, 85-88% 1RM

B: 4 rounds
60″ Plank
60″ Inverted Plank
10/10 Side Plank Leg Lift
15/15 Supine Garhammer Raise

Alt Conditioning WOD
A: 4 rounds, 15′ cap
10 Pullups
20 Pushups
15/5 Russian Twists
20/20 Lateral Medball Slams

B: Development WOD part “B”

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

Thursday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60″
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
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 Development WOD, or
A: 5 rounds
20m/20m Suitcase Carry, 1/3-1/2BW
40 KB Swings, 1/4 BW
40m Backwards BW Sled Drag

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

Friday

Warm Up
General body warm up if you are early to class.
FRC CARS Shoulder Rotations
FRC CARS Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Front Plank 60″
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 Americana Stretch
Ring Support
Hanging Shoulder Circles
Arch Hangs
Single Arm Hang/Shrug
Calf Raise Seq

Run 400m
Snatch Warmup and Review

WOD
A: Snatch, 15′ Form review / build to heavy single
B: 4 rounds (for time) @ 75% of “A”
3 Hang Power Snatch
5 OH squat
Run 200m

or
B: 4 rounds for time @ 85% of “A”
5 Hang Power Snatch
10 OH Squat
Run 400m

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

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
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
90/90 Switch
Ring Support
Arch Hangs
+
2 rounds:
Run 200m
5/5 Hanging Shoulder Circles
7 Pushups

WOD
A.Partner workout:
Complete 120 Wallballs as a team. Only one can do Wallballs at a time, the other partner must be in a Front Plank while the Wallballs are done. Reps don’t count unless one partner is in plank.

rest roughly 5 min after last team done, then

B. Partner workout:
Complete 120 KB Swings as a team. Only one can do Swings at a time, the other partner must be in Bar Hang while the Swings are done. Reps don’t count unless one partner is hanging.

Recovery
Recovery Breathing
Skin the Cat
Death Stretch
Down Dog / Cobra / Child’s Pose

Optional
Sunday

Off – gym closed last Sunday of every month