201 Workouts of the Week

  • WODS – 21 – 26
    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
    Prone Weighted Blackburns, 5/5

    WOD
    Strength Work
    A: Back Squat, Build to a Heavy 10/weight from 05/16/18 in 10′
    B: Jumping Back Squat, 4 reps EMOM for 10′, use 50% of BW or “A”/weight from 05/16/18
    C: 4 rounds
    60″ Low Ring Pushup Plank
    60” Wallsit
    15/15 Diagonal Tuck Thrust
    10/10 KB Windmill

    Conditioning Work
    A: Championship “Helen”
    5 rounds for time
    Run 400m
    21 KB Swings
    12 Pullups

    Or

    “Helen”
    3 Rounds for time
    Run 400m
    21 KB Swings
    12 Pullups

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    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
    Prone Weighted Blackburns, 5/5

    WOD
    Gymnastics Work
    A: 5-10′ Pistol Squat Practice
    B: 4 rounds
    5/5 Deck Squat Pistol
    10m Spider Crawl
    10m/10m Lateral Monkey Crawl
    3/3 Cartwheels

    Conditioning Work
    A: 8 rounds
    30″ Airdyne Sprint
    30″ Rest
    30″ Rower Sprint
    30″ Rest
    30″ KB Swing
    30″ Rest
    30″ Sandbag Clean
    30″ Rest

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    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
    Prone Weighted Blackburns, 5/5

    WOD
    Strength Work
    A: Hang Power Snatch (Hang Power Clean), 10′ review
    B: 5×5, R2′ Between Rounds
    Power Snatch
    Hang Power Snatch
    2x OHS

    or
    B: 5×5, R2′ Between Rounds
    Power Clean
    Hang Power Clean
    2x Front Squat

    Conditioning Work
    A: Run 800m / Row 1000m
    B: 4 rounds for time
    10 Pullups
    20 KB Swings
    30 Goblet Squats

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    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
    Prone Weighted Blackburns, 5/5

    WOD
    Wednesday Strength or Friday Gymnastics

    Conditioning Work
    A: 10 Rounds
    TGU Up Right
    5 OH Walking Lunge Right
    40m Waiter Carry Right
    TGU Down Right
    TGU Up Left
    5 OH Walking Lunge Left
    40m Waiter Carry Left
    TGU Down Left

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    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
    Prone Weighted Blackburns, 5/5

    WOD
    Gymnastics Work
    A: 10′ Muscle Up work
    10′ AMRAP Ring or Bar Muscle Up
    or
    5-10×3-5 Jumping MU / Reverse MU drill
    or
    5-10×3-5 Strict Chest to Ring Pullup / Ring Dips
    or
    5-10×3-5 Strict Neutral Grip Pullup / Bar Dips
    or
    10′ Pulling/ Pushing Progression Work

    B: 4 rounds
    10 Handstands
    5 Forward Rolls
    5 Broad Jumps
    10 Box Jumps

    Conditioning Work
    A: 6 rounds
    30″ HH Prowler Push
    30″ Burpees
    Rest 3′

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    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
    Prone Weighted Blackburns, 5/5

    WOD
    A. Wtd Chin-Ups: 2-3 reps E2MOM for 10 min. (5 sets)
    —OR—
    A. Pullup development work

    B. Run 800m warmup pace

    C. For time, fast & heavy:
    21 DB Thrusters
    Run 400m
    18 DB Thrusters
    Run 400m
    15 DB Thrusters
    Run 400m

    Notes-choose a DB weight where you only need 1-2 brief breaks to complete the Rx’ed reps

    Recovery
    Recovery breathing practice
    Down Dog/Cobra/Child’s Pose
    Prone Scorpion
    Single arm hang/traction

    Optional
    Sunday

    Last Sunday of month, closed – no class

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