201 Workouts of the Week

  • WODS – June 18 – 23
    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: Deadlift, 10′ Warmup to working weight
    B: Deadlift, 80% of 1RM or 90% of 3RM
    C: 4 rounds
    5 GHD Raise
    10 Cyclist Squat, 1/4 BW
    15 Ring Rows
    20 Bent Over DB Flys

    Conditioning Work
    A: 4 rounds, 15′ Cap
    10 Sandbag Cleans
    15 Sandbag Zercher Squats
    200m Sandbag Carry

    B: 2x Run 800m, rest 5′ between rounds

    Recovery
    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: Handstand Practice, 10′
    2-3 rounds
    30-60″ HS hold
    5-10 Tuck Up/Down (or, Deck Squat to Tuck Up)
    10 Pike Press on P-Bars

    B: 10′ Forward roll practice / HS Forward Roll

    C: 3 rounds
    20m Bear Crawl
    20m Backwards Bear Crawl
    10m/10m Lateral Monkey Crawl

    Conditioning Work
    A: 5 rounds
    3/3 TGU
    5/5 Single Arm KB OHS
    7/7 KB Windmill
    9/9 Diagonal Knees to Elbow

    Recovery
    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: Back Squat, 10′ Warmup to working weight
    B: Back Squat, 5×5. 80% of 1RM or 90% of 3RM
    C: 4 rounds
    5 RDLs, 50% 1RM DL or 70% 1RM 3RM
    10 Barbell Shrugs
    15 Weighted Calf Raises, 1/4 – 1/2BW
    30″/30″ Lunge Hover

    Conditioning Work
    A. 6 Rounds, rest 3′ between rounds
    30″ HH Weighted Prowler Push, 185/135#
    2 15″/15″ squats
    30″ Sled Drag, 225/155

    Recovery
    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
    Conditioning Work
    A: 30′ AMRAP
    100 Double Unders
    80 KB Swings, 1/4 BW
    60 Mountain Climbers
    40 Wallballs
    20 Pushups

    Wednesday Strength/Friday Gymnastics

    Recovery
    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′ Muscle Up AMRAP
    or
    5-10×3-5 Chest to Ring Arch Pullup/Reverse MU Drill
    or
    5-10×3-5 C2B Pullup / Ring Dip
    or
    5-10×3-5 Pullup/Dip
    or
    10′ Pullup/Pushup work

    B: 4 rounds
    60″ Low Ring Pushup Plank
    30″/30″ Extended Arm Side Plank
    30″ Hollow Body Hold
    30″ Superman Hold

    Conditioning Work
    A: Review rowing form, 5′
    B: Row 500m @ RPE 6/7
    C: Row 2000m for time, rest 5′
    D: Row 4x500m @ 90% of “C” pace.

    Recovery
    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
    A. AMRAP in 20 min:
    15 Pullups
    30 Pushups
    45 Squats

    Recovery
    Supine Recovery Breathing
    Sidelying Windmills
    Down Dog / Cobra / Child’s Pose
    Prone Scorpions
    1/2 Kneeling Hip Extension

    Optional
    Sunday

    Last Sunday of month, closed – no class

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