201 Workouts of the Week

  • WODS – Dec 10 – 16
    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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    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
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    Plate/DB Cuban Press 5

    2x
    Bear Crawl 20m
    Pushup x5
    Squat x5
    Burpee x2

    WOD
    Strength
    A: Clean and Jerk, review and build to heavy single in 20′.
    B: Clean and Jerk, 2×12′ EMOM, use 80% of “A”.
    C: 3 rounds
    10 Abwheel Rollouts
    5/5 KB Windmills
    5/5 Crossbody Toes to Bar

    Conditioning
    A: 10′ Aerobic prep/nasal breathing, RPE 5/6
    B: 20′ AMRAP
    Run 200m
    5 Pullups
    10 Sandbag Powercleans
    C: 10′ Apnea/recovery walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    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
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    Plate/DB Cuban Press 5

    2x
    Bear Crawl 20m
    Pushup x5
    Squat x5
    Burpee x2

    WOD
    A: Gymnastics
    A: Wrist Prep
    3 rounds
    Wrist Pushup Seq
    2xWrist Roller
    Standing Straight Arm wrist extension/band resistance
    Flick Water 40/40/40

    B: Hand Balance work
    2-3 rounds, 15′ timecap
    30-60″ Inversion
    10 Tuck up/down
    10 Reverse Dolly Wheelout to Pike
    5/5 Block Climb

    C: Torso/Shoulder Prep
    3 rounds
    15/15 Foot Elevated Russian Twist
    30″ Hollow Hold
    30″ Superman Hold
    5/5 KB armbar/Side press

    Conditioning
    A: 10′ Aerobic prep/nasal breathing, RPE 5/6
    B: 10′ any erg , 30″ sprint/30″ rest
    C: 10′ Apnea/recovery walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    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
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    Plate/DB Cuban Press 5

    2x
    Bear Crawl 20m
    Pushup x5
    Squat x5
    Burpee x2

    WOD
    Strength
    A: Hip/Posterior chain prep
    3 rounds
    10 Barbell hip thrusters, BW+
    20/20 banded prone hamstring curl
    10 Wide Stance Goblet Good Morning

    B: Deadlift, Heavy 3 in 15′

    C: KB/DB Split Squat, 4×5/5 @ 30×0, R10″” between legs, R60″ between sets

    Conditioning
    A: 10′ Aerobic prep/nasal breathing, RPE 5/6
    B: 20′ AMRAP
    40m BW Sled Drag
    60m Farmers Carry, 1/3BW per hand
    80m Sandbag Carry, 1/2BW
    C: 10′ Apnea/recovery walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    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
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    Plate/DB Cuban Press 5

    2x
    Bear Crawl 20m
    Pushup x5
    Squat x5
    Burpee x2

    WOD
    Conditioning
    A: 10′ Aerobic prep/nasal breathing, RPE 5/6
    B: 3 rounds
    Row 500m
    Run 400m
    200 Heavy Rope Single Unders
    C: 10′ Apnea/recovery walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    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
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    Plate/DB Cuban Press 5

    2x
    Bear Crawl 20m
    Pushup x5
    Squat x5
    Burpee x2

    WOD
    Gymnastics
    A: Torso Prep
    3 rounds
    30″ Hollow Hold
    60″ Low ring Pushup Plank
    15″/15″ Side Hollow/crunch
    15″ Low Ring Hollow Plank (arms extended as far forward as possible, hollow hold body shape)

    B: 10′ Bar Pullover/forward roll work

    C: 5′, accumulate 10-20 High Bar Support Dips

    D: 10′ Rolling review work
    20-30 rolls, forward, ukemi, lateral, cartwheels.

    Conditioning
    A: 10′ Aerobic prep/nasal breathing, RPE 5/6
    B: 5 rounds for time
    10 Barbell Thrusters, 1/2 BW
    10 Overbar Burpees
    C: 10′ Apnea/recovery walk

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    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
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    Plate/DB Cuban Press 5

    2x
    Bear Crawl 20m
    Pushup x5
    Squat x5
    Burpee x2

    WOD
    A. KB Armbar: 2 x 5-10 breaths/side, moderate weight; RAN

    B. AMRAP in 20 min w/partner:
    P1 – Row or Ski Erg 500m
    P2 – amrap Turkish Get-Ups ~1/4 bwt. while partner ergs

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

    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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    FRC Hip/Shoulder
    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
    FLR/Pushup +, 10/10
    Burpee to Stand, 1
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    Plate/DB Cuban Press 5

    2x
    Bear Crawl 20m
    Pushup x5
    Squat x5
    Burpee x2

    WOD
    Eva
    5 rounds for time:
    Run 800m
    30 KB Swings 70/53 lbs
    20 Pullups

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose

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