201 Workouts of the Week

  • WODS – April 24 – 29
    Training Purpose

    We’re entering our second week of including the Child’s Pose straight leg raise and “fire hydrant” in the warmups. You’ll see them in the warmups for 7 more weeks. As we progress, check in with yourself. Are they getting easier/more familiar? Beside working on the overall mobility needed to compress yourself into the Child’s Pose, we’re working on your glute activation and proprioception of your hip/pelvic structures.

    Monday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Deadbug, 3/3
    Cat/Cow 6-10
    Quad Thoracic Rotation 3/3
    Slow BirdDog, 5/5
    Plank Saw 10
    Pushup Plank Shoulder Circles (on knuckles) 10/10
    Inchworm to Standing
    Squat 5
    Squat/Kneeling 5
    Squat/Twist/Reach 3/3
    Cossack 3/3
    Child’s Pose SLR 10/10
    Child’s SL Fire Hydrant 10/10
    Seated SLR 10/10
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Single Arm Shrugs 5/5

    3x
    2/2 Getups
    5 Pushups
    10 Squats
    Run 200m

    WOD
    Development WOD
    A1: RDL from pins / blocks (set so bar starts at just below kneecap height), 5×10@2121, R10″ 50% BW or 50% 1RM, whichever is heavier
    A2: Widestance Standing GM, 5×10@2020,R10″ 50% of BW or 50% of 1RM squat, whichever is heavier
    A3: Ring Row Facepull, 5×10, R10″
    A4: Chinup, 5×10, R90″

    Alt Conditioning WOD
    A: 3 rounds for time, 15′ timecap
    Row 500m
    10 Burpees
    20 Ballslams

    rest 5 minutes
    B: Row 2000m for time

    Recovery
    Lunge/Reach
    Wall Angels
    Wall Slides
    Death / Couch Stretch
    Down Dog / Cobra / Child’s Pose

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Deadbug, 3/3
    Cat/Cow 6-10
    Quad Thoracic Rotation 3/3
    Slow BirdDog, 5/5
    Plank Saw 10
    Pushup Plank Shoulder Circles (on knuckles) 10/10
    Inchworm to Standing
    Squat 5
    Squat/Kneeling 5
    Squat/Twist/Reach 3/3
    Cossack 3/3
    Child’s Pose SLR 10/10
    Child’s SL Fire Hydrant 10/10
    Seated SLR 10/10
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Single Arm Shrugs 5/5

    3x
    2/2 Getups
    5 Pushups
    10 Squats
    Run 200m

    WOD
    Monday Development WOD, or

    A: 30′ AMRAP
    Any Rep Scheme / Any order
    10 TGU, 1/4 BW
    20 Pullups
    30 Cal Airbike
    40m BW Bear Crawl Sled Drag
    50 (25 per hand) Hip Hinge KB Hand Switch, 1/4 BW

    Recovery
    Lunge/Reach
    Wall Angels
    Wall Slides
    Death / Couch Stretch
    Down Dog / Cobra / Child’s Pose

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Deadbug, 3/3
    Cat/Cow 6-10
    Quad Thoracic Rotation 3/3
    Pushup Plank Shoulder Circles (on knuckles) 10/10
    Inchworm to Standing
    Squat 5
    Squat/Kneeling 5
    Squat/Twist/Reach 3/3
    Cossack 3/3
    Child’s Pose SLR 10/10
    Child’s SL Fire Hydrant 10/10
    Seated SLR 10/10
    Calf Raise Seq, 25/25/25
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Single Arm Shrugs 5/5
    Hip Airplane 5/5

    3x
    Agility Ladder
    Low Hurdles hops
    10 each Lateral Scoop/Chest Pass/Lateral Scoop pass to partner (count the scoop passes as a rep)

    WOD
    Develpoment WOD
    A: 10-15′ Handstand development work,
    or
    A: 3 rounds
    30-60″ Handstand
    10 Lunge up
    10 Tuck up
    10/10 Wallruns
    10 Deadbug / Plate pullover

    B: 3 rounds
    60″ AMRAP KB Swings, 1/4 BW
    60″ AMRAP Wallballs
    60″ AMRAP Walking Lunges
    60″ AMRAP Bear Crawl
    60″ Rest

    Alt Conditioning WOD
    A: 3 rounds, 15′ Timecap
    10 Ring Dips
    Run 200m
    20 Box Jumps

    B: Development WOD part “B”

    Recovery
    Lunge/Reach
    Wall Angels
    Wall Slides
    Death / Couch Stretch
    Down Dog / Cobra / Child’s Pose

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Deadbug, 3/3
    Cat/Cow 6-10
    Quad Thoracic Rotation 3/3
    Pushup Plank Shoulder Circles (on knuckles) 10/10
    Inchworm to Standing
    Squat 5
    Squat/Kneeling 5
    Squat/Twist/Reach 3/3
    Cossack 3/3
    Child’s Pose SLR 10/10
    Child’s SL Fire Hydrant 10/10
    Seated SLR 10/10
    Calf Raise Seq, 25/25/25
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Single Arm Shrugs 5/5
    Hip Airplane 5/5

    3x
    Agility Ladder
    Low Hurdles hops
    10 each Lateral Scoop/Chest Pass/Lateral Scoop pass to partner (count the scoop passes as a rep)

    WOD
    Wednesday Development WOD, or
    A: Thruster, 10′ to a heavy single from the floor.
    B: For time
    21/21 Thruster / Burpee
    Run 100m
    15/15 Thruster / Burpee
    Run 200m
    9/9 Thruster / Burpee
    Run 400m

    Recovery
    Lunge/Reach
    Wall Angels
    Wall Slides
    Death / Couch Stretch
    Down Dog / Cobra / Child’s Pose

    Friday

    Warm Up
    General body warm up if you are early to class.
    Sidelying Windmills 3/3
    Deadbug, 3/3
    Cat/Cow 6-10
    Quad Thoracic Rotation 3/3
    Pushup Plank Shoulder Circles (on knuckles) 10/10
    Inchworm to Standing
    Squat 5
    Squat/Kneeling 5
    Squat/Twist/Reach 3/3
    Cossack 3/3
    Child’s Pose SLR 10/10
    Child’s SL Fire Hydrant 10/10
    Seated SLR 10/10
    Calf Raise Seq, 25/25/25
    Ring Support 30″
    Hanging Shoulder Circles 10/10
    Single Arm Shrugs 5/5
    Hip Airplane 5/5

    Review Clean and Jerk

    WOD
    A: Squat Clean and Jerk, 15′ Build to a heavy single
    B: 15′ EMOM @ 75% of “A”
    Squat Clean
    Hang Squat Clean
    Jerk
    5 Burpee penalty for any missed lifts, complete at end of EMOM

    Recovery
    Lunge/Reach
    Wall Angels
    Wall Slides
    Death / Couch Stretch
    Down Dog / Cobra / Child’s Pose

    Optional
    Saturday Scott Special

    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
    Ring Support 30″
    Slow Hanging Shoulder Circles 5/5
    Single Arm Shoulder Circles 5/5
    +
    3 rds:
    5-10 Kips
    5-10 Pushups
    5/5 KB Windmills

    WOD
    A. DB Power Snatch: review, practice

    B. Partner 10 min AMRAP:
    P1 – 10 Toes to Bar
    P2 – amrap alternating DB Power Snatches 50/30 lbs

    P1 must tag P2 once done with T2Bs before they can switch. Keep a running total of DB PSn reps. Score is total PSn reps for the team.

    Recovery
    Supine “T” Reach
    Prone Scorpion
    Down Dog / Cobra / Child’s Pose
    Warrior 1/2

    Optional