201 Workouts of the Week

  • WODS – April 15 – 21
    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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    25/25/25 Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    60″ Heavy Rope Single Unders
    2/2 Lunge/Burpee

    WOD
    Strength
    A1: Hammer Grip DB Floor Press, 4×10@2021
    A2: Strict Weighted Chinup, 4×3-5@20×1
    A3: 1 Arm DB Strict Press, 4×5/5@2021
    B: 3 rounds,
    20 KB Swings, 1/3BW
    10/10 Single Arm Front Rack High Knee March, 1/3BW
    5/5 Horizontal “Plate 8”, 1/5th BW plate

    Conditioning
    A: 10′ Aerobic Prep / Nasal Breathing
    B: 3 rounds, for time
    200 Heavy Rope Single Skips
    5/5 Single Arm KB Burpee/Clean/Press/Front Squat, 1/4BW
    20/20 Single Arm KB Front Rack High Knee March
    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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    25/25/25 Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    60″ Heavy Rope Single Unders
    2/2 Lunge/Burpee

    WOD
    Gymnastics
    A: wrist/shoulder prep, 3x, 5′ cap
    10/10/10Wrist Pushup Seq
    1x Supinated Wrist roller
    1x Pronated Wrist roller
    30″ Elbow Elevated Tricep Stretch

    B: ankle/hip prep, 3x, 5′ cap
    30/30 Band resisted seated straight leg dorsiflexion
    30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
    Miniband resisted standing hip circle
    10/10/10 Leg Swing (front/back/lateral with external rotation)

    C: Forward Rolling/Cartwheel review, 5′

    D: Handbalance work, 2-3 rounds, 15′ cap
    30-60″ inversion (freestanding/spotter/facing wall/back to wall)
    10 Lunge up/Tuck down on blocks
    10 Straddle up / Tuck down on blocks
    10 Handstand Shrugs
    5 Handstand Forward rolls (optional, with spotter)

    Conditioning
    A: 5′ Aerobic Prep / Nasal Breathing, RPE 5/6
    B: 10′ Building intensity on any erg – first 5′ RPE 6/7, Last 5′ RPE 7/8
    Immediately into (no break, so get your water before end of 10′)
    C: Erg Tabata – 8×20″ Sprint/10″ recovery
    D: 5′ Recovery – immediately at the end of the last Tabata round, stay on Erg, and spin down to RPE 5/6
    E: 10′ Nasal Breathing only recovery, RPE 4/5

    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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    25/25/25 Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    60″ Heavy Rope Single Unders
    2/2 Lunge/Burpee

    WOD
    Strength
    A1: DB/KB RFE Split Squat, 5×5/5@2020, 1/4BW per hand, R10″ Between Legs, R30″ Between Sets. If you can handle more than 1/2BW total, switch to using a barbell
    A2: Wide Stance BB Good Morning, 5×10@20×0, 1/2BW+, R30″”.
    B: 4 rounds
    10/10, Flat Bench Diagonal Quadruped 1 Arm Row, 10-20% of “A”
    5/5, Rotational Push Slam against wall, 8-15# Slamball
    3/3 Lateral Jump Burpee

    Conditioning
    A: 10′ Aerobic Prep/Nasal Breathing, RPE 5/6
    B: 9 Rounds, for time, 20′ timecap
    Rounds 1,4,7, Row 250m, 10/10 Plate OH Walking Lunges
    Rounds 2,5,8, Bike 500m, 10 Weighted Pushups
    Rounds 3,6,9, Ski 250m, 10 Toes to Bar
    C: 10′ Recovery walk/Apnea practice

    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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    25/25/25 Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    60″ Heavy Rope Single Unders
    2/2 Lunge/Burpee

    WOD
    Conditioning
    A: 10′ Aerobic Prep/Nasal Breathing.
    B: 1 round, Nasal breathing only, Complete each station before moving to the next, work in the order listed. Attempt each station as an unbroken set, but maintain form and RAN. work a partner(s) if necessary.
    20 reps each station
    Burpees
    Bench Press, 1/2-3/4BW
    Back Squat, 3/4-1xBW
    Deadlift, 1-1.25xBW (do not drop BB)
    DB Push Press, 1/5-1/4BW per hand (do not drop DBs)
    Bent Over BB Row, 1/2-3/4BW
    Neutral Grip Pullup
    Burpees
    C: 10′ Recovery walk/Apnea training

    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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    25/25/25 Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    60″ Heavy Rope Single Unders
    2/2 Lunge/Burpee

    WOD
    Gymnastics
    A: Wrist Prep, 3x or 5′ cap
    Wrist Pushup Seq, 10x each
    Wrist Circles with hands in fists, 40 each direction
    Supinated Wrist Roller
    Pronated Wrist Roller
    Flick Water, 30/30/30

    B: Shoulder Prep, 2x or 5′ cap
    Rapid Straight Arm Micro Circle A/T/Y/I, 20/20/20/20 each direction
    Supinated straight arm band pull apart, 20
    Banded Facepull/Ext Rotation, 10
    Kneeling/Elbow supported tricep stretch

    C: 3 rounds
    30″ Tuck Sit/L-Sit on Parallettes
    10″ Tuck Hover on Floor
    10 Pike to Reverse Dolly Rollout
    10 Tuck Crunch from Hollow Hold

    D: 3 rounds
    10 Tuck Jumps
    10 Hollow Body/Kip Swing on bar
    5 Floor Kip Practice

    Conditioning
    A: 5′ Aerobic Prep / Nasal Breathing, RPE 5/6
    B: 4 rounds, with 1/2BW sandbag, 25′ Cap
    20m Bear Crawl Drag
    3 Burpee/Clean
    10/10 Zercher Hold Step-ups
    3 Burpee/Clean
    20m Backwards Bear Crawl drag
    C: 10′ Recovery / Apnea, RPE 4/5

    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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    25/25/25 Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    60″ Heavy Rope Single Unders
    2/2 Lunge/Burpee

    WOD
    (Old CF PDX Benchmark Tests)

    A. TGU: establish a 3RM each arm in 15 min

    B. Pullups/Chinups: 1 min for max reps
    —OR—
    Bar Hang: max time

    C. 2 rounds for time of:
    5 Burpees
    20m Low Handle Prowler Push (no weight)
    5 Burpees
    20m High Handle Prowler Push (no weight)

    D. Med Ball 800m w/partner (basketball rules)

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

    Optional
    Sunday

    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
    KB Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    25/25/25 Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    60″ Heavy Rope Single Unders
    2/2 Lunge/Burpee

    WOD
    50-40-30-20-10 rep rounds:
    Erg cals (you choose b/t Ski, Bike, Row, AB)
    Wallballs

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

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