WODS – Sept 4 – 10

admin201 Workouts of the Week

Training Purpose
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 +
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

3x
3 Pullups
4 Pushups
5 Squats

WOD
Development WOD
A1: Bent Over Barbell Row, 5×5@31×1, 2/3BW+, R10″
A2: Barbell Good Morning, 5×10@21×1, 30-35% 1RM Back Squat, R30″
A3: Glute Bridge / Dolly Heel Slide, 5×10, R60″

B: 3 rounds, no rest
60″ Front Plank / Birddog Plank (switch @ 30″)
60″ Hollow Hold
30″/30″ Side Plank

Alt Conditioning WOD
A: 30′ AMRAP, any order any rep scheme
100m BW Sled Drag (any drag)
100m Farmer’s Carry, 1/3 BW per hand
Building Loop 1/2 BW Sandbag Carry

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
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 +
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

3x
3 Pullups
4 Pushups
5 Squats

WOD
Tuesday Development WOD, or
A: For time
50-40-30-20-10
Wallballs
10-20-30-40-50
Double Unders

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
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 +
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

2x
Low Bear Crawl 20m
Backwards Bear 20m

WOD
Development WOD
A: Back Squat, 5×5@31×1, R120″, 82-85% of 1RM, Precede each set of squats with 5-10 rapid bounces / low rebounding box jumps

B: 4 rounds for time
20 pushups
20 KB Swings, 1/3 BW

Alt Conditioning WOD

A: Run 400m

B: 10′ Alt EMOM
Even 10 Foot Elevated Ring Rows
Odd 10 Abwheel / Dolly Rollouts

C: “B” with Development group.

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
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 +
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

2x
Low Bear Crawl 20m
Backwards Bear 20m

WOD
Thursday Development WOD, or

A: Power Clean. Review / Build to Heavy Single in 15′.
B: 15′ EMOM, w/ 80-85% of “A”
Power Clean
Hang Power Clean
2x Front Squat

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Couch/Death Stretch
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 Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
90/90 Switch
Ring Support
Hanging Shoulder Circles
Arch Hangs
+
3 rounds @increasing pace:
Run 100m
20 sec Wall Handstand
5 Pushups
5 Knees to Elbows

WOD
A. Push Press: 5 x 5,4,3,2,1; rest 2 min

B. 3 rounds for time:
10 Pullups
10 Push Presses @60% of your “A” heavy single.
10/10 One Arm KB Swings @1/4 bwt; switch on fly
2/2 TGU @1/4 bwt.

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
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 Hip Rotations
Sidelying Windmills
FRC Sleeper Stretch
Cat/Cow
Wrist Pushup Seq
FLR/Pushup +
Inchworm to Stand
Squat
Squat Isometric Hold
Squat to Kneeling
Cossack Squat
Cossack Squat Isometric Hold
90/90 Switch
Ring Support
Hanging Shoulder Circles
Arch Hangs
+
Barbell warmup

WOD
A. Squat Clean: 15 min to build to a max
notes-alternate with partner. Start light and do roughly 1 rep EMOM, adding weight every rep or two up to a heavy single.

B. AMRAP in 7 min:
5 Box Jumps 30″/24″
3 Squat Cleans @85% of “A”

C. 2 rounds w/partner:
60 sec Hollow Hold
building loop Med Ball Sprint/Throw*

*you must be stopped completely if you are touching the ball. P1 throws to P2, then P1 sprints ahead and stops to receive the ball from P2, etc. Hit the short sprints hard. These are not jogs!!

Recovery
Recovery Breathing
Skin the Cat
Americana Stretch
Prone Scorpion
Down Dog / Cobra / Child’s Pose