WODS – Sept 24 – 30

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: Back Squat, 8×3, RAN
B: 4 rounds
AMRAP in 60″, quality/aggressive movements instead of worrying about total reps
Box Jump Up, mid thigh to hip high+.
Jumping Lunge Switch
Rotational Slamball (Use slam ball, not medball)

Conditioning
Erg, 10′, nasal breathing only
5 rounds
60” AMRAP, 15” Switch time, 60″ rest at the end of each round
Box Jumps/Step-ups
Walking OH Lunge
Wall ball

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
Wrist roller
40/40/40 Flick Water

B: Shoulder Prep, 3×30″ each
Seated OH Active Reach
Parallel Bar or Ring Support
Foot Elevated Push-up Plank

C: Hand balance work, 3 rounds
30″-60″ Inversion
30” Tuck Hover
10 Tuck or Straddle Up
10 Pike Press on elevated surface

Conditioning
A: Jump rope, 5′, Nasal Breathing only
B: 2×5′, R2′, with a 1/4BW KB, alternate arms, steady pace
KB Clean and Press
1 Arm OHS
KB Windmill
C: Jump Rope, 5′, nasal breathing only
D: 2×5′, R2′, with a 1/3BW KB, alternate arms, steady pace
1 Arm Swing
KB Clean
1 Arm Front Rack Squat

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: Hang Power Clean and Jerk, 15′ review and build to single
B: Complex, 1×1′ EMOM
Power Clean
Hang Power Clean
Front Squat
Jerk

Conditioning
A: Erg or Run, 10′, Nasal Breathing only
B: 20′ AMRAP
Run 400m or 200 heavy rope single unders
6 Burpee/3m Lateral Shuffle/Burpee (12 burpees total per round)
12/12 Crossbody Knees to Elbow

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
Conditioning
A: Shoulderrok rear pendulum swing / 270/360 swing review
B: 5 rounds
60″ each station, 10″ switch over time, maintain a steady pace
Shoulderrok or clubbell swing (rear pendulum, 270, 360, 1 handed any variation L, 1 handed any variation R)
Air bike
Neutral Grip Pull-ups
Landmine single arm Push Press
Double KB Front Rack walking “B” squat

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
Wrist roller
40/40/40 Flick Water

B: Shoulder Prep, 3×30″ each
Seated OH Active Reach
Parallel Bar or Ring Support
Push-up Plank on Low Rings

C: Hand balance work, 3 rounds
30″-60″ Inversion
10/10 Straddle sit straight leg lift
10 Tuck or Straddle Up to Handstand
10 Headstand Pike Touch
10 HSPU Negatives

Conditioning
A: Any Erg, 10′ Nasal Breathing only
B: Run, 100/200/400m, R30” between each, increasing speed with each.
C: “Fran”, 7′ Timecap (scale weight/movement to finish within 5-7′)
21-15-9
Barbell Thrusters
Pull-ups
D: Run 800m @ RPE 5/6, Nasal Breathing only, or 10’ Apnea training walk.

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. Power Clean: review; build to working weight or slightly above

B. Advanced:
21-15-9 for time:
Power Clean 135/95 lb
Ring Dips

Intermediate:
15-12-9 for time:
Power Clean 115/75 lb
Bar Dips

Beginner:
15-12-9 for time:
Power Clean 75/55 lb
Pushups

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

Optional
Sunday

Last Sunday of the month – Gym Closed