201 Workouts of the Week

  • WODS – June 19 – 24
    Training Purpose
    Monday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Roll 3/3
    Cat/Cow 6-10
    Mattress Flippers 3/3
    FLR/Pushup Plus 10/10
    Inchworm to stand 3
    Squats 5
    High Squat to Kneeling 5
    Cossack Squat 5
    90/90 to Butterfly to 90/90
    Child’s Pose SLR, 5/5
    Wrist Pushup Seq
    Front Tuck Lever Hover, 10
    Seated Max OH reach 30″
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Standing Skin the Cat 15″

    2x
    Bear Crawl 20m
    Backwards Bear Crawl 10m
    Backwards Spiderman Crawl 10m

    WOD
    Development WOD
    A1: Russian Dip, 4×3-5, R10″
    A2: Strict HSPU, 4×3-5, R10″
    A3: Ring Pushup, 4×10, R10″
    A4: Reverse Dolly Rollout, 4×10, R60″

    B: 4 rounds
    15/15 Lateral Med Ball Slams
    20 Wallballs
    Run 200m

    Alt Conditioning
    A: Row 1000m
    B: “Death by Calorie” – program C2 to 1′ Intervals. Match the interval number to the number of calories rowed in that interval. Minute 1= 1 cal, minute 2 = 2 cal, etc. Aim for 20 minutes or more.

    Recovery
    Supine Belly Breathing/Recovery Breathing
    Prone PVC Liftoff/Hover, 5reps @ 4444 tempo
    Prone Weighted Blackburns, 5 reps @10″/10″
    Down Dog / Cobra / Child’s Pose

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Roll 3/3
    Cat/Cow 6-10
    Mattress Flippers 3/3
    FLR/Pushup Plus 10/10
    Inchworm to stand 3
    Squats 5
    High Squat to Kneeling 5
    Cossack Squat 5
    90/90 to Butterfly to 90/90
    Child’s Pose SLR, 5/5
    Wrist Pushup Seq
    Front Tuck Lever Hover, 10
    Seated Max OH reach 30″
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Standing Skin the Cat 15″

    2x
    Bear Crawl 20m
    Backwards Bear Crawl 10m
    Backwards Spiderman Crawl 10m

    WOD
    Monday Development WOD, or

    A: LH Prowler Push, 6×30″ for distance, R90″
    B: 15′ AMRAP
    30 Double Unders
    30 KB Swings, 1/4 BW
    30 Goblet Squats

    Recovery
    Supine Belly Breathing/Recovery Breathing
    Prone PVC Liftoff/Hover, 5reps @ 4444 tempo
    Prone Weighted Blackburns, 5 reps @10″/10″
    Down Dog / Cobra / Child’s Pose

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Roll 3/3
    Cat/Cow 6-10
    Mattress Flippers 3/3
    FLR/Pushup Plus 10/10
    Inchworm to stand 3
    Squats 5
    High Squat to Kneeling 5
    Cossack Squat 5
    90/90 to Butterfly to 90/90
    Child’s Pose SLR, 5/5
    Wrist Pushup Seq
    Front Tuck Lever Hover, 10
    Seated Max OH reach 30″
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Standing Skin the Cat 15″

    2x
    Agility Ladder
    Low Hurdle Hops
    Run 100m

    WOD
    Development WOD

    A: Bent Over Single Arm DB Row, spend no more than 10′ building to a heavy single

    B1: Ring to Chest Arch Pullup, 4×3-5, R10″
    B2: Close Grip Chin Up, 4×2 @ 15x15x, R60″
    B3: Bent Over DB Row, 4×3-5 or 10, R90″
    (If you can already do chinups, do 10 reps @ 75% of “A”, if not, 3-5 reps at 80-85% of “A”)

    C: 100 Ball Slams for time.

    Alt Conditioning WOD
    A: Run 800m
    B: 3 rounds for time
    Run building loop (~300m)
    15 Burpees
    50 Lateral Low Hurdle Hops

    Recovery
    Supine Belly Breathing/Recovery Breathing
    Prone PVC Liftoff/Hover, 5reps @ 4444 tempo
    Prone Weighted Blackburns, 5 reps @10″/10″
    Down Dog / Cobra / Child’s Pose

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Roll 3/3
    Cat/Cow 6-10
    Mattress Flippers 3/3
    FLR/Pushup Plus 10/10
    Inchworm to stand 3
    Squats 5
    High Squat to Kneeling 5
    Cossack Squat 5
    90/90 to Butterfly to 90/90
    Child’s Pose SLR, 5/5
    Wrist Pushup Seq
    Front Tuck Lever Hover, 10
    Seated Max OH reach 30″
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Standing Skin the Cat 15″

    2x
    Agility Ladder
    Low Hurdle Hops
    Run 100m

    WOD
    Wednesday Development WOD, or
    A: 30′ steady pace, any rep scheme/ any order
    Airdyne 30 cal
    30 TGU, 1/4BW
    30 (15/15) Single Arm KB OH Squat
    30 Sandbag Cleans, 1/2 BW

    Recovery
    Supine Belly Breathing/Recovery Breathing
    Prone PVC Liftoff/Hover, 5reps @ 4444 tempo
    Prone Weighted Blackburns, 5 reps @10″/10″
    Down Dog / Cobra / Child’s Pose

    Friday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Log Roll 3/3
    Cat/Cow 6-10
    Mattress Flippers 3/3
    FLR/Pushup Plus 10/10
    Inchworm to stand 3
    Squats 5
    High Squat to Kneeling 5
    Cossack Squat 5
    90/90 to Butterfly to 90/90
    Child’s Pose SLR, 5/5
    Wrist Pushup Seq
    Front Tuck Lever Hover, 10
    Seated Max OH reach 30″
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    Calf Raise Seq 25/25/25
    PVC Standing Skin the Cat 15″

    Review movement

    WOD
    A. 5 rounds for time
    10 Ring Dips / Pushups
    2 Rope Climbs / 14 Rope Hanging Knees to Elbows
    20 Squats
    Run 200m

    Recovery
    Supine Belly Breathing/Recovery Breathing
    Prone PVC Liftoff/Hover, 5reps @ 4444 tempo
    Prone Weighted Blackburns, 5 reps @10″/10″
    Down Dog / Cobra / Child’s Pose

    Optional
    Saturday Scott Special, Rowing Team Alternate Workout

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Cat/Cow 6-10
    Mattress Flippers 3/3
    FLR/Pushup Plus 10/10
    Inchworm to stand 3
    Squats 5
    High Squat to Kneeling 5
    Cossack Squat 5
    90/90 to Butterfly to 90/90
    Child’s Pose SLR, 5/5
    Seated Max OH reach 30″
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Arch Hang 5
    +
    3 rounds:
    1 Russian Pushup
    3 Pushups
    5 T2B or K2E
    10 Squats

    WOD
    A. Power Clean: review, build quickly to just over your working weight for the workout.

    B.
    14.4 – AMRAP in 14 min:
    60 cal Row
    50 Toes to Bar
    40 Wallballs 20/14lb
    30 Power Cleans 135/95 lbs
    20 Muscle Ups

    Scaled:
    60 cal Row
    50 Hanging Knee Raises
    40 Wallballs 14/10lb
    30 Power Cleans 115/65 lbs
    20 Jumping Pull Ups

    Recovery
    Walk/recover ~400m
    Cossack/Rotation to Lunge, 5/5
    Lunge/Reach, 30″”/Side
    Down Dog / Cobra / Child’s Pose, 3

    Optional