WODS – Sept 25 – Oct 1

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 W/ Partner
10/10 Medball Chest Pass
5 Patty Cake Pushups

WOD
Development WOD
A: Deadlift, Build to a heavy 2 in 15′.
B: 4 rounds (for time if deadlift form is good), use 75% of “A”
10 Deadlifts
10/10 Medball Russian Twist
10 Hollow Hold Rocks

Alt Conditioning
A: 4 rounds for time / 12′ cap
10 Low Ring Pushups
10 Abwheel / Dolly Rollouts
10/10 Goblet Cossack Squat
5/5 Windshield Wipers

B: 3 rounds for time, 10′ Cap
120 Heavy Rope Singles
10 Wallball/Burpees

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

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 W/ Partner
10/10 Medball Chest Pass
5 Patty Cake Pushups

WOD
Monday Development WOD, or
A: 3 rounds for time
Row / Ski 40 Cal
40 KB Swings
20/20 1 Arm KB Push Press

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

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

Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m
Low Spider 10m
Forward Inchworm 10m

WOD
Development WOD
A: Back Squat, Build to a Heavy Single / 1RM in 20′.
B: 4 rounds
60″ Plank
60″ Inverted Plank
30″ Hollow Body High Bar Hang
30″ Ring Support

Alt Conditioning WOD
A: Run 800m
B: Run, 3x400m, Rest 3x interval. If you manage to keep the 3 intervals within 10″ across the board, do a fourth.
C: Part “B” of Development WOD

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 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

Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m
Low Spider 10m
Forward Inchworm 10m

WOD
Wednesday Development WOD, or
A: Hang Power Clean, form review / build to a heavy single in 20′
B: 3 Rounds (for time)
5 Hang Power Cleans, 155/115 or 85% of “A”
5 Front Squats
10 Pullups

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

800m Last Man Burden Carry Run

Bear Crawl 20m
Backwards Bear Crawl 20m
Lateral Monkey 10m/10m
Low Spider 10m
Forward Inchworm 10m

WOD
A: With a Partner, for time.
4 rounds
40m Foward / Backwards Low Bear Crawl Medball push
20/20 Chest Pass / Squat
10/10 Burpee/Pullup

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
7 Squats
7 Pushups

WOD
A. Run 800m easy/moderate

B. 10 rounds:
Run 100m
10 DB Thrusters 35/25 lbs
Run 100m
10 Burpees

C. L-Sit: accumulate 90 sec

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
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. “The Bear”
7 rounds for load:
1 Power Clean + 1 Thruster + lower bar to back + 1 Back thruster.
rest as needed b/t rounds to maximize weight used.

B. BB Front Rack Walking Lunges: 2 x 10 steps, rest 2 min. Share a bar with 1-2 other athletes. Go heavy.

C. 5 min sprint AMRAP:
5 Burpees
10 Wallballs 20/14 lb

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