201 Workouts of the Week

  • WODS: Nov 11 – 17
    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

    A: Back Squat*, build to a heavy 3 in 15.
    B: Back Squat*, 8×3, 75-80% of “A”, RAN
    C: 2x, with 50% of “A”
    15-25 Heel Elevated Weighted Calf Raise
    15-25 Toe Elevated Weighted Calf Raise
    D: 2-3 rounds
    5/5 Crossbody Knees to Elbow
    15 Straight Arm Plate Trunk Curlup
    15/15 Garhammer Raise

    *Best squat form possible – this may end up being some other variation than the back squat

    Tuesday

    A: 8 rounds total, 15″ AMRAP/30″ recovery
    Round 1-4
    Battle Rope Double Waves
    Burpee/Wallball
    Toes to Bar
    Tuck Thrust

    Rounds 5-8
    12 Foot Lateral Bear Crawl
    Plate OH Alternating Lunge
    Bulgarian Bag Lateral Swing
    Ski Erg

    Wednesday

    A: Sumo Deadlift, build to a heavy 3 in 15′ (Match or Exceed lift on 11/4/19 if possible)
    B1: Sumo Deadlift, 4×8-10@21×1, R30″, 65-70% of “A”
    B2: Barbell Hip Thruster, 4×8-10, R60″
    C: 3 rounds
    10 GHD Hip Extension
    5/5 Goblet Cossack Squat
    10 Goblet Good Morning
    D: 2-3 rounds
    10 Hanging Knee Raise/Kick Out
    15 Straight Arm Plate Trunk Curlup
    15/15 Garhammer Raise

    Thursday

    A: 5′ Build to heavy single TGU per arm
    B: 20′ AMRAP
    5 TGU Left
    10 KB Clean/Press/OHS Left
    10 KB Clean/Press/OHS Right
    5 TGU Right

    Friday

    A: 5-10′ Skill review, MU and Handstand walking
    B: 5 rounds, 20′ time cap
    3 Muscleups, or 5 Seated Muscle Up drills or 9/9 Pullup/Dips
    10/10 Wall Runs or 10m Handstand Walking
    10 Hollow Body Rocks (or 30″ Face Up Sorenson Extension)
    10 Superman Rocks (or 30″ Sorenson Extension)
    C: 3 rounds
    30″ Feet Elevated Pushup Plank against wall (set feet against wall at shoulder height)
    30″ Inverted Plank
    10/10 Side Plank Leg Lift
    30″ Hanging L-Sit

    Saturday 

    Partner workout:
    Complete 300 KB Swings @~1/4 bwt. and 200 Burpees total.

    Both can work at the same time but must be doing the opposite exercise. Partners can’t both be doing the same exercise at any time. Partners can switch exercises any time they wish, but both must run 100m together anytime they switch exercises. Brain training – how many switches will be most efficient given the 100m run “penalty”?

    Sunday

    A. Rotate EMOM for 12 min:
    min 1 – 30 sec Row @tought aerobic pace
    min 2 – 10 Wallballs
    min 3 – 8-12 Pullups or Jumping Pullups

    B. Alt. EMOM for 8 min:
    min 1 – 4/4 DB One Arm Power Snatch 25/45 lbs
    min 2 – 25’ DB Front Rack Walking Lunge 25/45 lbs (single arm, change sides each round)

    C. 25 DB Devil’s Press @25/35 lbs/hand for time.

    Gymnastics

    Gymnastics 1
    A: 3 rounds Wrist Prep, 5′ Cap
    3 position wrist pushup seq
    Pronated Wrist Roller x2
    Supinated Wrist Roller x2
    B: 3 rounds shoulder prep, 5′ cap
    5/5 1 arm hanging shrug
    5/5 KB Armbar Bottoms Up Screwdriver
    5/5 KB Halo
    C: 3 rounds Handbalance work
    10 High Parallette (MDUSA brand) Kick up/Tuck Down handstands
    5/5 Wall facing block climbs
    5-10 Wall Facing Straddle Pikes
    5-10 Wall Facing Tucks”

    Gymnastics 2
    A: 3 rounds Wrist Prep, 5′ Cap
    3 position wrist pushup seq
    Pronated Wrist Roller x2
    Supinated Wrist Roller x2
    B: 3 rounds shoulder prep, 5′ cap
    5/5 1 arm hanging shrug – aim to stay centered, without any twist.
    5/5 KB Sidelying Armbar to Bent Press
    5/5 KB Kneeling Halo
    C: 3 rounds, Set rings to armpit height
    5-10 Ring Dips
    5-10 Ring Pike Fold to Inversion
    5-10 Kneeling German Hang
    30-60″ L-Sit on Rings
    D: 2 rounds
    60″ Sorenson Back Extension
    30″ Hollow Plank Straight Arm Hold
    30″ Supine Hollow Hold

    Conditioning

    Conditioning 1
    A: 10’ timecap
    Accumulate 50-100 Pushups and 20-50 Pull-ups

    B: 10-20-30-40-50 for time
    KB Swings, 1/4 BW
    Double Unders (3x if doing singles)
    Mountain Climbers (per leg)”
    Conditioning 2
    A: Aerobic Prep
    B: 15-20 Rounds any Erg 10-15″ RPE 7/8 (HR Zone 3/4) 60″ RPE 5/6 (Recover to HR Zone 2/3 in this time) If using HR monitor, complete as many rounds as possible with complete recovery in the 60″. If you fail to recover inside the 60″ after 15 rounds, you are done.
    C: 10′ Recovery

    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
    Banded Lat distraction / Lat Stretch & Reach

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