201 Workouts of the Week

  • WODS: Oct 19 – 25
    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 Scott to have a free consultation on how personalized training can help you.

    Monday

    Warmup A

    All classes (gym & Zoom)

    A. Deadlift: 3 x 5; rest 2 min – build to moderately heavy

    B. Barbell Jefferson Deadlift: find a moderately heavy set of 5/side; compare to “A”

    C. 3 rounds: (outside)
    40 KB Swings ~1/4 bwt
    400m Run

    Tuesday

    Warmup B

    All classes (gym & Zoom)

    A. 2 rounds:
    15 sec Wide Grip Squat Hang
    30 sec/side Lat Stretch
    5 slow Wtd Pass-Throughs
    30 sec Bar on Knees Squat Stretch

    B. OH Squat: 4 x 7,5,3,1; rest 2 min

    C. AMRAP in 10 min: (outside)
    15 Wallballs
    ~250m Run w/Med Ball

    D. For range:
    10 Horse Stance Squats + 10 sec
    5/5 Straight Leg Abduction @3 sec holds

    Wednesday

    Warmup B

    Noon class (gym & Zoom)

    A. 3 rounds: (partial “Barbara”)
    20 Pullups
    30 Pushups
    40 Situps
    50 Air Squats
    3 min rest b/t rounds

    D. 2 rounds for range:
    15 sec Tucked Hang
    30 sec/side Lat Stretch
    5 Cross-Bench Pullovers @3 sec holds
    7-10/arm Side Lying DB External Rotations @2020 tempo

    4:30pm class (outside at gym)

    Run 800m

    A. Once for time:
    10 Squat Thrusts
    10 KB Swings
    10 Box Jumps
    100m Run
    20 Squat Thrusts
    20 KB Swings
    20 Box Jumps
    200m Run
    40 Squat Thrusts
    40 KB Swings
    40 Box Jumps
    400m Run
    10 Squat Thrusts
    10 KB Swings
    10 Box Jumps
    800m Run

    Thursday

    “Warmup B

    6:30am class (gym & Zoom)

    A. 3 rounds: (partial “Barbara”)
    20 Pullups
    30 Pushups
    40 Situps
    50 Air Squats
    3 min rest b/t rounds

    D. 2 rounds for range:
    15 sec Tucked Hang
    30 sec/side Lat Stretch
    5 Cross-Bench Pullovers @3 sec holds
    7-10/arm Side Lying DB External Rotations @2020 tempo

    4pm Mobility Class (Zoom only)

    Bridge – shoulder & spine

    Friday

    Warmup B

    6:30am & noon class (gym & Zoom)

    A. Barbell Cyclist Squats: 2 x 5 light; RAN

    B. Front Rack Split Squats: 5 x 3/leg @20X1; rest 2 min
    note-build to heavy

    C. Front Squat/Back Squat: 2 x amrap(-1).amrap(-1); rest 10 sec/3 min
    note-try to icrease from 2 wks ago. Front squat max reps -1; rack the bar and move it to your back, then max reps -1.

    D. 3 rounds:
    5/5 DB Side Bends
    5 slow Jefferson Curls
    30 sec Hero Pose

    Saturday 

    Outside at gym:

    Warmup A + Run warmup

    A. Run 600m; rest ~2 min

    B. AMR in 6 min:
    10 Thrusters 75/55 lbs
    50 Heavy Rope Singles
    +
    rest 2 min
    +
    C. Run 600m; rest ~2 min

    D. AMR in 6 min:
    10 Ground to Shoulder to OH 75/55 lbs
    50 Heavy Rope Singles
    +
    rest 2 min
    +
    E. Run 600m;

    Sunday

    No class today

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