201 Workouts of the Week

  • WODS – Feb 18 – 24
    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 +
    TGU, 2/2
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat / Goblet 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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    25/25/25 3 position calf raise
    20 steps each Heel/Toe/Instep/Edge of foot
    10/10 Heel Elevated Lunge

    WOD
    Strength
    A: Clean and Jerk, review and build to a heavy 1, 15′
    B: C&J, 2×12′ EMOM, 75% of “A”
    C: 3 rounds
    5-10 GHD Raise (upscale with banded reach)
    10-15 Barbell Hip Thruster, BW+
    5-10 (per leg) 1 Leg KB RDL. 1/5BW

    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing Only
    B: 5 rounds
    Run 200m (Bike erg 500m or Row 250m if not running)
    30 Wallballs
    C: 10′ Recovery walk / Apnea training

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch

    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 +
    TGU, 2/2
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat / Goblet 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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    25/25/25 3 position calf raise
    20 steps each Heel/Toe/Instep/Edge of foot
    10/10 Heel Elevated Lunge

    WOD
    Gymnastics
    A: 3 rounds
    Leg Swings, 10/10/10 swings forward/backward/lateral (turn knee up)
    Standing Straight Leg Lifts, 10/10/10+10″ hold each
    3/3 Pistols
    10 Box Jump Ups, Mid thigh to hip high
    B: 4 rounds
    5/5 KB Windmill (upscale is seated straddle WM)
    15-30″ Parallel Bar or Parallette L-Sit (upscale is straddle L sit)
    15-30″ Crow Pose or Tuck Planche on Parallettes
    30-60″ Hollow Hold

    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing Only
    B: 20′ AMRAP
    5/5 KB Swing/ Swing Squat/ Clean/ Press /Windmill
    10 Hardstyle Pushups
    100 Heavy Rope Singles
    C: 10′ Recovery walk / Apnea training

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch

    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 +
    TGU, 2/2
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat / Goblet 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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    25/25/25 3 position calf raise
    20 steps each Heel/Toe/Instep/Edge of foot
    10/10 Heel Elevated Lunge

    WOD
    Strength
    A: Deadlift, build to heavy 3 in 10′
    B: 16′ Alternating EMOM
    Odd 3x Deadlift, 85% of “A”
    Even 3-5x Deadhang Chin-up (No Crossed legs/ankles)

    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing Only
    B: 20′ AMRAP
    20m LH Prowler Push
    20m HH Prowler Push
    500m Bike Erg (200m run or 250m Row)
    C: 10′ Recovery walk / Apnea training

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch

    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 +
    TGU, 2/2
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat / Goblet 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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    25/25/25 3 position calf raise
    20 steps each Heel/Toe/Instep/Edge of foot
    10/10 Heel Elevated Lunge

    WOD
    Conditioning
    A: 4 Rounds, steady pace
    10 Stallbar Straight Leg lifts
    5/5 Archer Pushups
    10 Abwheel/Dolly Rollouts
    10/10 10” Lateral Step-ups
    B: 4x40m Lateral Sled Drag, 1/3rd BW, switch lead leg at 20m.

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch

    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 +
    TGU, 2/2
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat / Goblet 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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    25/25/25 3 position calf raise
    20 steps each Heel/Toe/Instep/Edge of foot
    10/10 Heel Elevated Lunge

    WOD
    Gymnastics
    A: 3 rounds, wrist and shoulder prep work
    2x Wrist roller
    Wrist Pushup Seq
    30/30/30 Flick water
    30″” Seated Max OH reach

    B: 3 rounds, 15′ time cap
    30-60″ Handstand hold
    10 Lunge up/Tuck down
    10 Straddle Up / Tuck Down
    10 HS Shrugs

    C: 3 rounds
    30″ Hollow Hold
    30″ Superman
    10+10″” hold (per side) Hollow Hold Side Crunch
    5/5 Front Plank to Side Plank Bottom Leg Swing Through

    Conditioning
    A: 5-10′ Aerobic Prep, Nasal Breathing only
    B: 5 rounds, for time
    50 Double Unders
    20 Squats
    10 Burpees
    C: 10′ Recovery walk / Apnea Work

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch

    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 +
    TGU, 2/2
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    Squat / Goblet 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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5

    2x
    25/25/25 3 position calf raise
    20 steps each Heel/Toe/Instep/Edge of foot
    10/10 Heel Elevated Lunge

    WOD
    Open WOD 19.1 (TBD)

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch

    Optional

    Gym closed, last Sunday of the month

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