201 Workouts of the Week

  • WODS – July 23 – 29
    Training Purpose
    Monday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Banded Standing Pallof Press, 5/5

    WOD
    Strength Work
    A: Back Squat, 8×3 @ 21×1, RAN
    B: 4 rounds
    10 Ab-Wheel rollouts
    5/5 KB Windmills
    10 Strict T2B
    10 Pushups

    Conditioning Work
    A: Run or any Erg, 10′ @ RPE 5-6
    B: Run or Row, 3x800m or 3x1000m, rest between rounds equals round time

    Recovery
    (Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
    Supine Recovery Breathing
    Sidelying Windmills
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    1/2 Kneeling Hip Extension

    Tuesday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Banded Standing Pallof Press, 5/5

    WOD
    Gymnastics Work
    A: Handbalance work, 10′
    2-3 rounds
    30-60″ Inversion
    10 Lunge up
    10 Tuck up/Down
    10 Supine Plate Pullover

    B: Back Bridge/Arch Mobility work
    3 rounds
    10 Wallslides
    10 Wall Angels
    3/3 20-30″ FRC Shoulder CARS
    5 Backbend wall walkdown

    C: Torso Control work
    3 rounds
    30″ Low Ring Arms Forward Plank
    60″ GHD Static Back Extension Hold
    60″ Inverted Plank

    Conditioning Work
    A: Run or Any Erg 10′ @ RPE 6/7
    B: 31-25-19 for time
    Wallballs
    Burpees

    Recovery
    (Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
    Supine Recovery Breathing
    Sidelying Windmills
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    1/2 Kneeling Hip Extension

    Wednesday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Banded Standing Pallof Press, 5/5

    WOD
    Strength Work
    A: Squat Clean, 20′ review and build to a heavy single
    B: Squat Clean, 3×12′ EMOM, 75% of “A”.

    Conditioning Work
    A: 20′ AMRAP
    40 KB Swings, 1/4 BW
    40 Ball Slams
    40 (20/20) Mountain Climbers
    40 (20/20) Lateral Medball Wall Slam
    40 Knees to Elbows

    Recovery
    (Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
    Supine Recovery Breathing
    Sidelying Windmills
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    1/2 Kneeling Hip Extension

    Thursday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Banded Standing Pallof Press, 5/5

    WOD
    Wednesday Gymnastics or Friday Strength

    Conditioning
    A: Run or Any Erg, 10′, RPE 5/6, Nasal Breathing
    B: 6 rounds
    40m LH/HH Prowler Push
    10/10 Walking Lunges
    Run 200m

    Recovery
    (Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
    Supine Recovery Breathing
    Sidelying Windmills
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    1/2 Kneeling Hip Extension

    Friday

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Banded Standing Pallof Press, 5/5

    WOD
    Gymnastics Work
    A: 10′ Muscle Up Work
    10′ AMRAP Bar Muscle Up
    or
    5-10 rounds of 3-5 reps
    Reverse MU Drill/Chest to Ring Pullups
    Pullup/Dip
    Pullup/Pushup Progression work

    B: Back Bridge/Arch Mobility work
    3 rounds
    10 Wallslides
    10 Wall Angels
    3/3 20-30″ FRC Shoulder CARS
    5 Backbend wall walkdown

    C: Torso Control work
    3 rounds
    30″ Low Ring Arms Forward Plank
    60″ GHD Static Back Extension Hold
    60″ Inverted Plank

    Conditioning Work
    A: 3 rounds for time
    20 Box Jumps
    20 Deadlifts, 3/4-1x BW
    100 Heavy Rope Singles

    Recovery
    (Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
    Supine Recovery Breathing
    Sidelying Windmills
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    1/2 Kneeling Hip Extension

    Optional
    Saturday Scott Special

    Warm Up
    General body warm up if you are early to class.
    Run/Rope/Ride/Row 5′
    Sidelying Windmills, 3/3
    Deadbug, 3/3
    Cat/Cow, 6-10
    FLR/Pushup Plus, 10
    Inchworm to Stand, 1
    CARS Shoulder Rotations 3/3
    CARS Hip Rotations 3/3
    Neck / Ribcage / Hip Circles, 10/10/10
    Squat 5
    Squat / Twist 2/2
    Squat / Kneeling 5
    Cossack Squat/Bridge 2/2
    Seated 90/90, 3/3
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    KB Armbar, 3-5 breaths per arm
    Banded Standing Pallof Press, 5/5

    WOD

    Recovery
    (Optional, both WODs) 10′ recovery walk. EMOM on the top of the minute exhale apnea for as many steps as comfortable.
    Supine Recovery Breathing
    Sidelying Windmills
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    1/2 Kneeling Hip Extension

    Optional
    Sunday

    Warm Up
    General body warm up if you are early to class.

    WOD

    Recovery

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