201 Workouts of the Week

  • WODS – April 16 – 22
    Training Purpose
    Monday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Standing Pallof Press, 5/5

    2x
    3-5 Pullups
    5-10 Pushups
    10-15 Squats

    WOD
    Strength Work
    A: Back Squat, build to a heavy 5 in 10′
    B: Back Squat, 5×8-10, use 75-80% of “A”, RAN
    C: 3 rounds
    60″ Front Plank (add bands or plate resistance)
    60″ Wallsit
    10 Barbell Hip Thrusters, BW+

    Conditioning Work
    A: 10 rounds for time, 20′ cap
    5 Pullups
    10 Pushups
    15 Squats

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Standing Pallof Press, 5/5

    2x
    3-5 Pullups
    5-10 Pushups
    10-15 Squats

    WOD
    Gymnastics Work
    A: Handstand Work, 10′ cap
    3 rounds
    30-60″ HS Hold
    10 Lunge Up to HS
    10 Tuck Up/Down

    B: Rolling Drills, 10′
    Practice Forward/Ukemi rolls
    Practice/review Backward rolls

    C: 10′ Pulling Work
    AMRAP Muscle Ups
    or
    5-10×3 Banded Muscle Up Drills/ Ring Dips
    or
    5-10×3 Neutral Grip Chest to Bar Pullups / Pbar dips
    or
    Pullup/Pushup development work

    Conditioning Work
    A: 15′ AMRAP
    5/5 Split Stance Wallball
    10/10 Lateral Medball Wall Slam
    20 Knees to Elbows

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Standing Pallof Press, 5/5

    2x
    3-5 Pullups
    5-10 Pushups
    10-15 Squats

    WOD
    Strength Work
    A: Barbell Push Press, review and build to a heavy 3 in 10′.
    B: Barbell Push Press, 8×3@90% of “A”, RAN
    C: 4 rounds
    10 Bent Over Barbell Row, 1/2BW+
    10 Goblet Good Mornings
    5/5 KB Windmills, 1/4 BW
    5/5 Clubbell Halos

    Conditioning Work
    A: 20 Rounds, any Erg
    30″ Sprint/60″ Recovery

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Standing Pallof Press, 5/5

    2x
    3-5 Pullups
    5-10 Pushups
    10-15 Squats

    WOD
    Wednesday Strength Work or Friday Gymnastics Work

    Conditioning Work
    A: 30′ AMRAP
    100m Farmer’s Carry, 1/3 BW per hand
    100m HH BW Prowler Push
    100m BW Sled Drag

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    Friday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Standing Pallof Press, 5/5

    2x
    3-5 Pullups
    5-10 Pushups
    10-15 Squats

    WOD
    Gymnastics Work
    A: 5 rounds
    40m Low Bear Crawl
    40m Backwards Low Bear Crawl
    4 Broad Jump Burpees
    5/5 Diagonal Knees to Elbows
    10/10 Hanging Handswitches

    Conditioning Work
    A: “Nancy”
    5 rounds for time
    Run 400m
    15 OHS, 95/65

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Standing Pallof Press, 5/5

    2x
    3-5 Pullups
    5-10 Pushups
    10-15 Squats

    WOD
    Partner workout: (one works at a time, share the reps anyway you wish)
    60 DB Thrusters 35/25 lb (20/10 lb scaled)
    60 T2B (Hanging Knee Raises scaled)
    Run 600m together
    40 DB Thrusters 35/25 lb (20/10 lb scaled)
    40 T2B
    Run 400m together
    20 DB Thrusters 35/25 lb (20/10 lb scaled)
    20 T2B
    Run 200m together

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    Optional
    Sunday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Standing Pallof Press, 5/5

    2x
    3-5 Pullups
    5-10 Pushups
    10-15 Squats

    WOD
    A. Bench Press: technique review, then 5 x 5 @40X0; rest 2 min

    B. 3 rounds for time:
    21 Pushups
    3 Rope Climbs to 15′

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

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