201 Workouts of the Week

  • WODS: June 17 – 23
    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
    Kneeling KB Halo 5/5
    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 Swing, 15-20
    KB Clean/Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    10/10/10 Single Leg Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    3/3 KB Snatch practice

    WOD
    Strength
    A1: Alternating 1 Arm KB Strict Press,5×4/4+1 Double Press @21×2 1/5thBW+, immediately into
    A1: Double KB Overhead Reverse Lunge,5×3/3, Rest 60″

    B: Goblet Cyclist Squat, 4×5@4040, 40″

    C: 3 rounds
    60″ Toe up Wallsit (knees and hips at 90, forefoot off of ground)
    60″ Hanging V-Sit or Tuck (try to get knees to chest without leaning back)
    60″ Seated OH Plate Hold

    Conditioning
    A: 10′ Aerobic Prep, RPE 5/6, Nasal Breathing only
    B: 15-20 Rounds
    15″ RPE 7/8 on any ERG
    60″ Recovery, dismount and choose one of the following to complete in that 60″, RPE 5/6 – easy effort
    5 Wallballs with double exhale
    3/3 Rotational Medball Slams with exhale on slam
    3/3 Medball Halos – inhale as ball goes behind/overhead, exhale as ball comes around front

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch
    Elevated Tricep 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
    Kneeling KB Halo 5/5
    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 Swing, 15-20
    KB Clean/Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    10/10/10 Single Leg Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    3/3 KB Snatch practice

    WOD
    Gymnastics
    A: 5′ rolling review – forward, ukemi, etc. 15-20 reps any rolling form
    B: 5′ Cartwheel review and accumulation
    C: 5′ Freestanding Handstand review/how to spot
    D: 5′ Handstand forward roll (with spotter if necessary)
    E: 5′ Deck Squat to stand – accumulate ~30 reps, see if you can do it without using a booster mat or your hands
    F: 5′ Handstand Pushup practice – free standing with spotter if possible, accumulate 10-15 reps

    Conditioning
    A: 10′ Aerobic Prep, Nasal Breathing
    B: 30′ Cap
    Run 800m
    10 Deck Squat Burpees
    Run 600m
    20 Lateral Hop Burpees
    Run 400m
    30 Burpee/Walking Lunge
    Run 200m
    40 Burpees
    C: 10′ Recovery / Apnea training

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch
    Elevated Tricep 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
    Kneeling KB Halo 5/5
    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 Swing, 15-20
    KB Clean/Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    10/10/10 Single Leg Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    3/3 KB Snatch practice

    WOD
    Strength
    A: Power Clean and Push Jerk, review and build to a heavy single in 15′
    B: Power Clean and Push Jerk, 2×12′ EMOM, 85% of “A”
    C: Back Squat, 5×3, RAN.

    Conditioning
    A: 10′ Aerobic Prep, Nasal Breathing
    B: 30′ AMRAP. Any Rep scheme/ any order
    30 C2B Pullups
    30 Ring Dips
    30 Double KB Front Squats, 1/4BW per hand
    30 KB Snatches, 15 per arm, 1/5th BW
    30 Trap Bar or DB KB Deadlifts, BW
    C: 10′ Recovery / Apnea training

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch
    Elevated Tricep 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
    Kneeling KB Halo 5/5
    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 Swing, 15-20
    KB Clean/Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    10/10/10 Single Leg Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    3/3 KB Snatch practice

    WOD
    Conditioning
    A: 10′ Aerobic Prep, Nasal Breathing
    B: 5 rounds, 60″ AMRAP per station, 10″ transition. Move at a steady rhythmn.
    Landmine Push Press (switch hands at 30″)
    Kettlebell Jumping 1/2 squat
    Mace 10-2
    Pushup/lateral pushup plank crawl
    Rest

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch
    Elevated Tricep 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
    Kneeling KB Halo 5/5
    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 Swing, 15-20
    KB Clean/Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    10/10/10 Single Leg Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    3/3 KB Snatch practice

    WOD
    Gymnastics
    A: Rolling practice, 5′
    B: 3 rounds
    30-60″ Handstand Hold
    10 Straddle up/Down (Advanced start from kneeling)
    5 Wall Facing Straddle Slides
    10 HS Shrugs
    C: 3 rounds
    10/10 Single Leg Reverse Dolly Rollouts
    10/10 Single Leg Foam Roller Plank Saw
    10 Foam Roller Pushup (scale up change to grip along long axis)
    30″ 45# Plate Plank/Steering Wheel Hold

    Conditioning
    A: 10′ Aerobic Prep, Nasal Breathing
    B: 5′ AMRAP
    10 Pushups
    10 Squats
    10 K2E
    rest 3′
    5′ AMRAP
    10 DB Thrusters
    10 Foot Elevated Rings Rows
    10/10 Inverted Plank 1 Leg Knee Tuck
    Rest 3′
    Gymnastics part “C”

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch
    Elevated Tricep 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
    Kneeling KB Halo 5/5
    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 Swing, 15-20
    KB Clean/Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    10/10/10 Single Leg Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    3/3 KB Snatch practice

    WOD
    A. Pendlay Row: review and build to a heavy set of 5.

    B. Stacey

    5 rounds for total reps of:
    20 sec Thrusters 115/75 lbs
    rest 40 sec
    20 sec Pendaly Row 115/75 lbs
    rest 40 sec
    20 sec Burpees
    rest 40 sec

    Recovery
    Recovery Breathing
    Brettzel
    Down Dog/Cobra/Child’s Pose
    Lunge/Hip Extension/Psoas Stretch
    Elevated Tricep 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
    Kneeling KB Halo 5/5
    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 Swing, 15-20
    KB Clean/Press, 5/5
    Hanging Shoulder Circles 5/5
    Arch Hangs 5
    Single Arm Hang/Shrug 5/5
    10/10/10 Single Leg Calf Raise Seq
    20-30 Steps each edge of foot

    2x
    3/3 KB Snatch practice

    WOD
    A. “Strict Helen-RAP” – AMRAP in 20 min:
    Run 400m
    21 KB Swings 53/36 lb
    12 Strict Pullups

    B. 2 rounds of 10 position Planks, 15 sec each w/o pausing: (do as group)
    Front Plank
    One Foot Plank
    One Foot Plank opposite side
    One Arm Plank
    One Arm Plank opposite side
    One Arm/One Leg Plank
    One Arm/One Leg Plank opposite sides
    Side Plank
    Side Plank opposite side
    Front Plank
    rest 2 min b/t rounds.

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

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