201 Workouts of the Week

  • WODS: Dec 9 – 15
    How To Be Successful

    Our weekly program will make you fitter. You’ll be stronger, better conditioned, and feel a whole lot better in your body.

    As you become highly fit, you might develop highly specific fitness goals. To reach those type of goals, please contact Madoc or Scott to have a free consultation on how personalized training can help you.


    A1: Double Front Rack KB Squat, 5×10, 1/4BW+ per hand, knuckles touching. R60″
    A2: Standing KB Windmill, 5×5/5, 1/4BW, R60″
    C: 3x, with KBs from “A” in farmer carry
    15-20 Heel Elevated Weighted Calf Raise
    15-20 Toe Elevated Weighted Calf Raise
    D: 2-3 rounds
    15/15 Supine Bent Knee Windshield Wipers
    15 Straight Arm Plate Trunk Curlup
    15/15 Garhammer Raise


    A: 4 rounds, 60″ AMRAP or reps each station, 15″ transition between stations
    20 Split Stance Wall Balls
    20 Ball Slams
    25 KB Swings
    20 Cal any C2 Erg
    20 Box Jumps, Knee Height


    A1: Single Leg RDL, 5×5/5@2121, 1/4BW+ per hand
    A2: RFE Split Squat, 5×5/5@2121, 1/4BW+ per hand
    B1: Double DB Or KB Push Press, 5×5/5@31×1, 1/4BW+ per hand
    B2: Weighted Chinup, 5×3-5@31×1
    D: 2-3 rounds
    10/10 Straight Arm Seated Russian Twist with Plate
    15 Straight Arm Plate Trunk Curlup
    15/15 Garhammer Raise


    A: Power Clean, review and build to working weight for “B”
    B: 4 rounds, for time
    5 Power Cleans, 3/4BW
    10 Burpee/Box Jump, Mid Thigh height – jump forward off of box, instead of backwards rebounding.
    50 Heavy rope single unders


    A: 5 rounds
    1 gym length Backwards 1/2 BW Bear Crawl Sled Drag – one hand on floor at all times, pull sled with hand/no looping around arms or body
    2 gym length Forwards Bear Crawl Ball push, one hand on floor at all time, ball must remain within arms length at all times
    3 gym lengths Farmer’s Carry, 1/3BW per hand
    60″ Hanging Tuck Sit


    A. For time:
    1 round of:
    30 KB Swings ~1/4 bwt.
    45 Pushups
    60 Air Squats
    Then, 2 rounds of:
    15 KB Swings ~1/4 bwt.
    22 Pushups
    30 Air Squats
    Then, 3 rounds of:
    10 KB Swings ~1/4 bwt.
    15 Pushups
    20 Air Squats


    A1. Single Arm DB Push Press: 3 x 6-8/arm @21X1; rest 90 sec
    A2. Bent BB Row: 3 x 10-15 @2010; rest 90 sec

    B. 4 rounds @high effort:
    Bike Sprint 500m
    10 DB Push Press
    Low Handle Prowler Push down
    High handle Prowler Push back
    rest 3 min while others go.


    Gymanstics WOD 1
    A: Handbalance work,
    10′ or 2-3 rounds
    30-60″ Inversion
    10 Lunge up
    10 Tuck up/Down
    10 Supine Plate Pullover

    B: Back Bridge/Arch Mobility work
    3 rounds
    10 Wallslides or FRC Sleeper
    10 Wall Angels or FRC Americana
    20-30″ FRC Shoulder CARS
    5 Backbend wall walkdown

    C: Torso Control work
    3 rounds
    30″ Low Ring Arms Forward Plank
    60″ GHD Side plank Hold
    60″ Inverted Plank

    Gymnastics WOD 2
    A: Accumulate Strict 100 Knees to Elbows and 100 KB Swings in 10′
    B: 3 rounds
    5 Wallwalks
    20m Low Bear Crawl
    20m Backwards Low Bear
    10m/10m Lateral Monkey Crawl or Cartwheels

    C: 3 rounds
    Side Plank Leg Lift, 3×10/10 @ 3131
    Prone Single Leg Hamstring Curl, 3×15″/15″ maximal contraction
    Seated Straight Leg Lift, 3×10/10 w/ 10″ hold at the end of each set


    Conditioning 1
    A: 10′ Aerobic Prep / Nasal Breathing, RPE 5/6
    B: “Erg Salad Part 3″
    1-2-3-2-1 Minute AMRAPS, 30″ Break between ergs
    Ski-erg or climber
    C: 10′ Recovery / Apnea, RPE 4/5″

    Conditioning 2
    A: 10′ Aerobic Prep / Nasal Breathing
    B: 5 rounds, 60″” AMRAP or Reps listed, 10″” transition
    5 Sandbag Squat Clean
    10/10 “B” Stance Sandbag Bearhug Squat
    10/10 Sandbag Yoke Carry Walking Lunge
    6 Lateral Overbag Burpee

    Daily Warm up

    General body warm up if you are early to class.

    Sidelying Windmills, 3/3
    Prone Scorpion, 3/3
    Child’s Pose SAR, 10/10
    Cat/Cow, 6-10
    FLR/Push +
    Elbow Plank 60″
    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 Single Leg Calf Raise From Heel elevated position
    20-30 Steps each edge of foot

    Daily Cool down

    Supine Recovery Belly Breathing, 10-15 Breaths
    Brettzel, 30″/30″
    Down Dog/Cobra/Child’s Pose, 3-5x
    Review barbell pec smash

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