201 Workouts of the Week

  • WODS: Jan 14 – 20
    Training Purpose
    Monday

    Warm Up
    General body warm up if you are early to class.
    Ribcage reset and core work
    Sidelying Windmills, 3/3
    Prone Scorpion, 3/3
    Child’s Pose SAR, 10/10
    Cat/Cow, 6-10
    FLR/Push +
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    1/1 TGU
    10 KB Swings
    5/5 KB Press

    WOD
    Strength
    A1: DB/KB Floor Press, 5×5@41×1, 1/4 BW+ Per hand, R60″
    A2: Weighted Pullup, 5×3@3030, R60″
    B1: Barbell Shrug, 3×10+10″ Hold on last rep, 1/2BW+, R30″
    B2: DB Cuban Press, 3×10@21×1, 1/10th BW+ per hand, R30″
    B3: 4 Stop Pushup, 3×5-10, R60″
    C: GHD Back Extension, 3×10, RAN

    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing
    B: 25′ AMRAP
    Run 800m
    20 Burpees
    20 KB Swings
    20 Knees to Elbows
    Run 600m
    30 Burpees
    30 KB Swings
    30 Knees to Elbows
    Run 400m
    40 Burpees
    40 KB Swings
    40 Knees to Elbows
    C: 10′ Apnea Practice / Recovery Walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Ribcage reset and core work
    Sidelying Windmills, 3/3
    Prone Scorpion, 3/3
    Child’s Pose SAR, 10/10
    Cat/Cow, 6-10
    FLR/Push +
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    1/1 TGU
    10 KB Swings
    5/5 KB Press

    WOD
    Gymnastics
    A: 3 rounds
    30″ L-Sit Hold on Low Rings
    30″ Supine Hollow Body Hold
    30″ Wall Sit
    30″/30″ Lunge Hover

    B: 4 rounds
    10 Handstands
    5 Forward Rolls
    5 Broad Jumps
    10 Box Jumps

    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing
    B: 5 rounds
    15 Wallballs
    100 Heavy Rope Singles
    10 Pushups
    C: 10′ Apnea Practice / Recovery Walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Ribcage reset and core work
    Sidelying Windmills, 3/3
    Prone Scorpion, 3/3
    Child’s Pose SAR, 10/10
    Cat/Cow, 6-10
    FLR/Push +
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    1/1 TGU
    10 KB Swings
    5/5 KB Press

    WOD
    Strength
    A1: Front Squat, 5×5, R30″
    A2: Sumo Deadlift, 5×5, R60″
    B: 3 rounds
    25/25/25 3 position calf raises
    5/5 Curtsy Squat
    5-10 GHD Raise

    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing
    B: 4 rounds, for time
    10 Sandbag Cleans
    10 Sandbag Zercher Squats
    200m Bag carry
    C: 10′ Apnea Practice / Recovery Walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Ribcage reset and core work
    Sidelying Windmills, 3/3
    Prone Scorpion, 3/3
    Child’s Pose SAR, 10/10
    Cat/Cow, 6-10
    FLR/Push +
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    1/1 TGU
    10 KB Swings
    5/5 KB Press

    WOD
    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing
    B: 30′ AMRAP
    40m BW HH Prowler Push
    40m/40m Suitcase carry, 1/3BW
    2/2 Sandbag Getup
    C: 10′ Apnea Practice / Recovery Walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    Friday

    Warm Up
    General body warm up if you are early to class.
    Ribcage reset and core work
    Sidelying Windmills, 3/3
    Prone Scorpion, 3/3
    Child’s Pose SAR, 10/10
    Cat/Cow, 6-10
    FLR/Push +
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    1/1 TGU
    10 KB Swings
    5/5 KB Press

    WOD
    Gymnastics
    A: 5-10′ Skill review, MU and Handstand walking
    B: 5 rounds, 20′ time cap
    3 Muscleups, or 5 Seated Muscle Up drills or 9/9 Pullup/Dips
    10/10 Wall Runs or 10m Handstand Walking
    10 Hollow Body Rocks (or 30″ Face Up Sorenson Extension)
    10 Superman Rocks (or 30″ Sorenson Extension)
    C: 3 rounds
    30″ Feet Elevated Pushup Plank against wall (set feet against wall at shoulder height)
    30″ Inverted Plank
    10/10 Side Plank Leg Lift
    30″” Hanging L-Sit

    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing
    B: 5′ Build to heavy single TGU per arm
    C: 20′ AMRAP
    5 TGU Left
    10 KB Clean/Press/OHS Left
    10 KB Clean/Press/OHS Right
    5 TGU Right
    D: 10′ Apnea Practice / Recovery Walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    Ribcage reset and core work
    Sidelying Windmills, 3/3
    Prone Scorpion, 3/3
    Child’s Pose SAR, 10/10
    Cat/Cow, 6-10
    FLR/Push +
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    1/1 TGU
    10 KB Swings
    5/5 KB Press

    WOD
    A. Review/warmup Power Clean

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

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    Optional
    Sunday

    Warm Up
    General body warm up if you are early to class.
    Ribcage reset and core work
    Sidelying Windmills, 3/3
    Prone Scorpion, 3/3
    Child’s Pose SAR, 10/10
    Cat/Cow, 6-10
    FLR/Push +
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    FRC 90/90 int/ext rotations
    Child’s Pose SLR, 10/10
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    1/1 TGU
    10 KB Swings
    5/5 KB Press

    WOD
    A. 3 rounds for reps (RAN*):
    Bench Press @bodyweight/half bodyweight
    Strict Pullups
    Back Squats @bodyweight

    *work with partners. Take plenty of rest b/t each to maximize reps done.

    B. 3 rounds for time:
    10 T2B
    10 Burpees

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

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