WODS: Sept 3 – 9

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
Labor Day Surprise!

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: Handbalance work,
10′ or 2-3 rounds
30-60″ Inversion
10 Lunge up
10 Tuck up/Down
10 Supine Plate Pullover

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

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

Conditioning
A: Row/Ride 5’ @ RPE 6/7
B: For time
Run 800m
10 burpees
Run 600m
20 burpees
Run 400m
30 burpees
Run 200m
40 burpees

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
A: Deadlift, 8-10×3, R120″, 75-85% of 8/20
B: 4 rounds
40m Farmers Carry, 1/3+ BW per hand
40m BW sled drag
30 KB swings, 1/4 BW

Conditioning work
A: Run 800m or Erg 5′ @ RPE 5/6, nasal breathing only
B: 20 rounds any erg, use a rolling start for first round
15” RPE 8/9 60” recovery, RPE 6/7

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: 4 rounds
100 heavy rope singles
10/10 diagonal tuck thrust
15/15 1 arm KB swing
20/20 mountain climbers

Rest / Mobility 5′

B: 3 rounds
5/5 KB Windmills
10/10 KB Snatch or Clean and Press
20 Goblet squats

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: 10′ Muscle Up Work
10′ AMRAP Bar Muscle Up
or
5-10 rounds of 3-5 reps Reverse MU Drill/Chest to Ring Pullups Pullup/Dip Pullup/Pushup Progression work

B: Back Bridge/Arch Mobility work
4 rounds
10 Wallslides or FRC Sleeper
10 Wall Angels or FRC Americana
30″ FRC Shoulder CARS
60″ Cat/Cow
C: Torso Control work
3 rounds
30/30″ GHD Side Plank
10 Abwheel Rollout
30″ Hollow Hold

Conditioning
A: Run/Erg 5-10′, RPE 5/6, Nasal Breathing Only
B: Row 2000m, RPE 7/8
C: Row Tabata
D: Row 1000m, RPE 6/7

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 & warmup

B. “The Chief” – 5 rounds:
AMRAP in 3 min of
3 Power Cleans 135/95 lbs
6 Pushups
9 Air Squats
rest 1 min b/t each round

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. Strict Press: 5 x 5; rest 2 min

B. 2 rounds:
5/5 Sandbag Get-Ups ~1/2 bwt
building loop Suitcase Carry ~1/3rd bwt – switch arms as needed.
60 sec Active Bar Hang

C. Battle Ropes: 3 x 20 sec max effort – rest 2-3 min b/t efforts as others go.

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