201 Workouts of the Week

  • WODS – Nov 12 – 18
    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
    Shoulder Diamond / Centration + Stomp, 5/3
    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
    Pushup, 3-5
    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
    20m Low Bear Crawl
    20m Backwards Low Bear Crawl
    10m Spiderman Crawl
    10m Alternating Lateral Monkey

    WOD
    Strength
    A: 1 Arm KB Strict Press, build to a heavy 1 in 5′.
    B1: 1 Arm KB Strict Press, 5×5/5, R30″, 1 step down from “A”
    B2: 1 Arm KB Flat Bench Row, 5×10/10, R30″
    B3: 1 Arm KB Floor Press, 5×5/5, R60″
    C: Weighted Pullup, 3xAMRAP with KB from “B”, RAN

    Conditioning
    A: 5′ Nasal Breathing Aerobic Prep, RPE 5/6
    B: 5 rounds, 20′ Cap
    10 Ball Slam/Burpees
    10/10 Rotational Ball Slam
    15/15 Supine Bent Knee Windshield Wipers w/ Slamball extended over chest
    C: 10′ Apnea cycle/recovery walking

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench 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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    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
    Pushup, 3-5
    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
    20m Low Bear Crawl
    20m Backwards Low Bear Crawl
    10m Spiderman Crawl
    10m Alternating Lateral Monkey

    WOD
    Gymnastics
    A: Wrist Prep 3x
    Wrist Pushup Seq
    2x Wrist Roller
    15″/15″ Bottoms Up KB Hold
    Straight Arm DB Wrist Extension/Flexion x10

    B: Handbalance/Inversion Work 3x
    30-60″ Inversion/Handstand
    5/5 Block Climbs
    15″ Tuck Hover/Planche on Rings
    5-10 Freestanding Lunge ups

    C: Torso Prep, 2x
    60″ Pushup Plank on Low rings
    30″ Hollow Hold
    30″ Superman Hold
    15″/15″ Side plank on GHD

    Conditioning
    A: 5-10′ Nasal Breathing Aerobic Prep, RPE 5/6
    B: 5 rounds, 60″ Each station, AMRAP or reps/distance listed
    25 Wallballs
    30 KB Swings
    40m Seated Rope Pull Sled Drag, 100#
    25/25 Medball Russian Twist
    Rest
    C: 10′ Apnea cycle/recovery walking

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench 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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    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
    Pushup, 3-5
    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
    20m Low Bear Crawl
    20m Backwards Low Bear Crawl
    10m Spiderman Crawl
    10m Alternating Lateral Monkey

    WOD
    Strength
    A: Wrist Prep 3x
    Wrist Pushup Seq
    2x Wrist Roller
    15″/15″ Bottoms Up KB Hold
    Straight Arm DB Wrist Extension/Flexion x10
    B: Hang Power/Squat Clean, 10′ to a heavy 2
    C: Hang Power/Squat Clean, 2×10′ EMOM, 75-80% of “B”

    Conditioning
    A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
    B: Row 10′ for distance, dismount EMOM and do 3 Burpees
    C: 10′ Apnea cycle/recovery walking

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench 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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    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
    Pushup, 3-5
    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
    20m Low Bear Crawl
    20m Backwards Low Bear Crawl
    10m Spiderman Crawl
    10m Alternating Lateral Monkey

    WOD
    Conditioning
    A: 10′ Nasal Breathing Aerobic Prep, RPE 5/6
    B: 10 rounds Airdyne or Ski-Erg, 30″ Sprint/ 30″ Recovery, Nasal Breathing only if possible
    C: 10′ Apnea cycle/recovery walking

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench 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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    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
    Pushup, 3-5
    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
    20m Low Bear Crawl
    20m Backwards Low Bear Crawl
    10m Spiderman Crawl
    10m Alternating Lateral Monkey

    WOD
    Gymnastics
    A: Wrist Prep 3x
    Wrist Pushup Seq
    2x Wrist Roller
    15″/15″ Bottoms Up KB Hold
    Straight Arm DB Wrist Extension/Flexion x10

    B: Rolling Work, 2x
    5 Forward Rolls
    5/5 Lateral Rolls
    3/3 Cartwheels

    C: Torso Prep, 3x
    10 Pushup / Dolly reverse rollout
    10/10 Twisting Dolly reverse rollout
    10/10 Dolly Side Plank / Knee Tuck

    Conditioning
    A: 5-10′ Nasal Breathing Aerobic Prep, RPE 5/6
    B: 15′ AMRAP. Attempt this with Nasal Only Breathing, or Nose in/Mouth Out breathing pattern
    2/2 Sandbag Getups
    10 Sandbag Zercher Squats
    100m Sandbag Run
    C: 10′ Apnea cycle/recovery walking

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench 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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    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
    Pushup, 3-5
    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
    20m Low Bear Crawl
    20m Backwards Low Bear Crawl
    10m Spiderman Crawl
    10m Alternating Lateral Monkey

    WOD
    A. 3 rounds:
    3 Muscle Ups
    21 DB Thrusters 35 lb/25 lb/hand

    —OR—
    3 rounds:
    9 Pullups
    9 Dips
    21 DB Thrusters 35 lb/25 lb/hand

    B. 3 rounds, RAN:
    5/5 KB Windmills
    10 Ab Wheel Rollouts
    5/5 KB Halos
    5/5 Rolling Side Planks

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench 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
    Front Plank (On Knuckles) 30″
    Inchworm to Stand, 1
    Neck / Ribcage / Hip Circles, 10/10/10
    Shoulder Diamond / Centration + Stomp, 5/3
    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
    Pushup, 3-5
    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
    20m Low Bear Crawl
    20m Backwards Low Bear Crawl
    10m Spiderman Crawl
    10m Alternating Lateral Monkey

    WOD
    A. Rope Climb/Legless Rope Climb – 12 min skill work

    B. 3 rounds for time:
    3 Rope Climbs to 15’
    10 T2B
    20 Plate OH Walking Lunge steps 45/25 lbs
    400m Run

    Recovery
    Breathing Reset
    Sidelying Windmills
    Down Dog/Cobra/Child’s Pose
    Child’s Pose alternating arm internal/external rotation
    Elbow Supported Tricep Bench Stretch

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