201 Workouts of the Week

  • WODS – May 22 – 27
    Training Purpose
    Monday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Rolls 3/3
    Cat / Cow 6-10
    Kneeling Slow Spinal Rotation 5/5
    Pushup Shoulder Circles on Fists 10/10
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 5
    Cossack Squats 5/5
    Squat/Twist/Reach 5/5
    90/90 switch, 3/3
    Child’s Pose SLR, 10/10
    Child’s Pose SL Fire Hydrant, 10/10
    Calf Raise Seq, 25/25/25
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Arch Hang
    Single Arm Shoulder Circles 5/5
    PVC Passthrough 10
    Reverse Grip PVC Passthrough 10

    2x
    60 Heavy Rope Singles
    10 Kip Swings
    5 Pushups

    WOD
    Development WOD
    A: Front Squat, Build to a Heavy 3 / 3RM in 15′
    B: 4 rounds
    10 Pushups
    10 Hanging Straight Leg Lifts / Strict T2B
    5 Kneeling Muscle Up Drills / Muscleup
    10 Handstand Tuck ups

    Alt Conditioning WOD
    A: 6 Round for time, 30 timecap
    Odd Round
    15 Front Squats 50% BW
    Run 400m

    Even Rounds
    20 Wallballs 20/14#
    30 KB Swings, 1/4 BW

    Recovery
    Cossack/Rotation to Lunge, 5/5
    Lunge/Reach, 30″/Side
    Down Dog / Cobra / Child’s Pose, 3
    Wall Slides 10
    Wall Angels 10

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Rolls 3/3
    Cat / Cow 6-10
    Kneeling Slow Spinal Rotation 5/5
    Pushup Shoulder Circles on Fists 10/10
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 5
    Cossack Squats 5/5
    Squat/Twist/Reach 5/5
    90/90 switch, 3/3
    Child’s Pose SLR, 10/10
    Child’s Pose SL Fire Hydrant, 10/10
    Calf Raise Seq, 25/25/25
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Arch Hang
    Single Arm Shoulder Circles 5/5
    PVC Passthrough 10
    Reverse Grip PVC Passthrough 10

    2x
    60 Heavy Rope Singles
    10 Kip Swings
    5 Pushups

    WOD
    Monday Development WOD, or

    A: Deadlift, Build to a Heavy Single or 3RM in 20′.
    B: 16′ EMOM
    Odd Minutes, 5 Deadlifts @ 60-70% of “A”
    Even Minutes, 5 Jumping Deck Squats

    Recovery
    Cossack/Rotation to Lunge, 5/5
    Lunge/Reach, 30″/Side
    Down Dog / Cobra / Child’s Pose, 3
    Wall Slides 10
    Wall Angels 10

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Quadruped Lateral Rolls 3/3
    Cat / Cow 6-10
    Kneeling Slow Spinal Rotation 5/5
    Pushup Shoulder Circles on Fists 10/10
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 5
    Cossack Squats 5/5
    Squat/Twist/Reach 5/5
    90/90 switch, 3/3
    Child’s Pose SLR, 10/10
    Child’s Pose SL Fire Hydrant, 10/10
    Calf Raise Seq, 25/25/25
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Arch Hang
    Single Arm Shoulder Circles 5/5
    PVC Passthrough 10
    Reverse Grip PVC Passthrough 10
    Wrist Pushup Seq

    2x
    Run 100m
    3/3 Typewriter Pushups
    5 Lunge to Handstand

    WOD
    Development WOD

    A: 4 rounds
    5/5 Shrimp Squats
    15-30″ L-Sit on Parallettes / Floor
    5/5 Deck Squat/Pistol
    10 Handstand Tuck Downs

    B: 3 rounds
    30″ Seated Max OH Reach
    3/3 Straddle Seated KB Windmill or 5/5 KB Windmill
    15″ Weighted PVC Forward Pike Fold / Skin the Cat

    Alt Conditioning WOD

    A: 3 rounds for time
    Row 500m
    21 Knees to Elbows
    12 Clapping Pushups

    B: Row/Ride/Run/Walk 5-10′ at a recovery pace

    Recovery
    Cossack/Rotation to Lunge, 5/5
    Lunge/Reach, 30″/Side
    Down Dog / Cobra / Child’s Pose, 3
    Wall Slides 10
    Wall Angels 10

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Quadruped Lateral Rolls 3/3
    Cat / Cow 6-10
    Kneeling Slow Spinal Rotation 5/5
    Pushup Shoulder Circles on Fists 10/10
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 5
    Cossack Squats 5/5
    Squat/Twist/Reach 5/5
    90/90 switch, 3/3
    Child’s Pose SLR, 10/10
    Child’s Pose SL Fire Hydrant, 10/10
    Calf Raise Seq, 25/25/25
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Arch Hang
    Single Arm Shoulder Circles 5/5
    PVC Passthrough 10
    Reverse Grip PVC Passthrough 10
    Wrist Pushup Seq

    2x
    Run 100m
    3/3 Typewriter Pushups
    5 Lunge to Handstand

    WOD
    Wednesday Development WOD, or

    A: 4 rounds
    5/5 1/2 Kneeling Single Arm DB Press @ 4040, 1/4 BW
    5 Pullups @4040
    10 Goblet Squats @ 4040, 1/4 BW
    10 Supine Plate Pullover @ 4040, 1/5th BW

    B: 3 RFT
    Run 200m
    10 Box Jumps, 30/24″

    Recovery
    Cossack/Rotation to Lunge, 5/5
    Lunge/Reach, 30″/Side
    Down Dog / Cobra / Child’s Pose, 3
    Wall Slides 10
    Wall Angels 10

    Friday

    Warm Up
    General body warm up if you are early to class.
    Run 400m
    +
    Sidelying Windmills 3/3
    Cat/Cow 6-10
    Slow Birddog 3/3
    Plank Rolls 5/5
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 10
    Cossack Squat 5/5
    Spiderman Crawl 10m
    Ring Support 30″
    Hanging Shoulder Circles 5/5
    Arch Hang 5
    +
    Review movements

    WOD
    A: KB Snatch, 15′ Build to Heavy Single / Review Form
    B: 3 rounds
    60″ AMRAP KB Swing
    60″ AMRAP Goblet Reverse Lunge
    60″ AMRAP Medball toe tap
    60″ AMRAP Lateral Medball Slam
    60″ Rest

    Recovery
    Cossack/Rotation to Lunge, 5/5
    Lunge/Reach, 30″/Side
    Down Dog / Cobra / Child’s Pose, 3
    Wall Slides 10
    Wall Angels 10

    Optional
    Saturday Scott Special, Rowing Team Alternate Workout

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Rolls 3/3
    Cat / Cow 6-10
    Quadruped Thoracic Rotation 5/5
    Pushup Shoulder Circles on Fists 10/10
    Inchworm to Stand
    Squat 5
    Squat to Kneeling 5
    Cossack Squats 5/5
    Squat/Twist/Reach 5/5
    90/90 switch, 3/3
    Child’s Pose SLR, 10/10
    Child’s Pose SL Fire Hydrant, 10/10
    Calf Raise Seq, 25/25/25
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Arch Hang

    WOD
    A. Med Ball Squat Tosses down the pullup structure – 2-3 attempts each

    B. Once thru:
    30 Box Jump/Step-Downs
    40 KB Swings 1/4 bwt
    50 Wallballs 20/14 lb
    600m Run w/Med Ball
    50 Wallballs 20/14 lb
    40 KB Swings 1/4 bw
    30 Box Jump/Step-Downs

    Recovery
    Cossack/Rotation to Lunge, 5/5
    Diagonal Stretch, 30″/Side
    Down Dog / Cobra / Child’s Pose, 3
    Wall Slides 10
    Wall Angels 10

    Optional