201 Workouts of the Week

  • WODS: March 30 – April 5
    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.

    Monday

    Warmup:
    Joint Circles + Squat Seq.
    90/90 & Couch, 1 min each
    1 min Low Squat

    A1. Skater Squat: 5 x 3-5/leg; rest 1 min
    note-lower knee to step or block until you can tap knee to floor. If you can do this, then hold a weight.
    A2. Strict Pushups: 5 x amrap(-1) @32X0; rest 1 min
    note-pick a variation where you will likely get 6-10 reps.

    B. 3 rounds for time:
    8 DB Thrusters L
    30 Box Taps
    8 DB Thrusters R
    30 Lateral Mtn Climbers

    Tuesday

    Warmup:
    Joint Circles + Squat Seq.
    2 rounds:
    20 Lunge Jacks
    10 Sit-Throughs

    warmup the TGU

    FOUR 5 min AMRAPS:
    0:00′-5:00′ – AMRAP TUGs
    6:00′-11:00′ – AMRAP alt’g DB Snatches
    12:00′-17:00′ – AMRAP Single Leg Burpees
    18:00′-23:00′ – AMRAP 15 DB Swings + 10 Supine Knee to Elbow

    Wednesday

    Warmup:
    Joint Circles + Squat Seq.
    Couch Stretch & Standing Pike, 1 min each
    1 min Low Squat

    A1. Front Foot Elevated Split Squat: 4 x 8-10/leg; rest 1 min
    note-max range of motion over ankle = goal. Think pulling yourself forward. Start using ~6″ step or block.
    A2. Birddog DB Row: 4 x 10-15/arm; rest 1 min

    B. “Pump City”
    60 Plate Bent Over Rows
    60 Plate Floor Presses
    60 Cyclist Air Squats
    30 Plate Bent Over Rows
    30 Plate Floor Presses
    30 Cyclist Air Squats

    Thursday

    Warmup:
    Joint Circles + Squat Seq.
    90/90 work
    Calf/Foot Drills

    “Gym Class”

    A. 2 sets:
    2 rounds of
    30 sec Jumping Jacks
    30 sec Slalom Hops
    30 sec Burpees
    30 sec Mtn Climbers
    then, 2 min rest

    B. Run 800m

    C. 2 sets:
    2 rounds of
    30 sec High Knee Skipping
    30 sec Ali Shuffle
    30 sec Burpees
    30 sec Star Jumps
    then, 2 min rest

    D. 3 sets:
    10/10 Garhammer Raises
    15 Plate Curl-Ups

    Friday

    Warmup:
    Joint Circles + Squat Seq.
    90/90 & Couch, 1 min each
    +
    3 rounds:
    5 Squat Thrusts
    10 Squats

    A. 10 rounds:
    15 KB Swings 53lb
    10-9-8-7-6-5-4-3-2-1 DB Goblet Squats
    10-9-8-7-6-5-4-3-2-1 Pushups

    Eg: Rd 1 is 15 KBS, 10 GS, 10 Pushup.
    Rd 2 is 15 KBS, 9 GS, 9 Pushups
    etc..
    Rd 10 is 15 KBS, 1 GS, 1 Pushup.

    Saturday 

    Warmup:
    Joint Circles + Squat Seq.
    90/90 & Swimmer’s Hovers

    A. One Arm DB Snatch: 5 x 3/arm for max power; rest 1 min

    B. “Death by C&P”
    One Plate Clean & Press EMOM, adding one rep each minute, until you fail to make the Rx’ed reps within the minute.”

    Sunday

    No Class Today

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