201 Workouts of the Week

  • WODS: Oct 21 – 27
    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.


    A: Hang Power Clean, Review and build to a heavy single in 15′
    B:4 Rounds for time, 15′ Cap
    10 Box Jumps, knee height
    10 Ballslams
    10 Pullups
    10 Hang Power Cleans, 1/2-1/3BW
    C: 2 rounds
    30″ Sorenson Back Extension Hold on Mats with Partner
    15 Plate Hold Torso Curl/Deadbug
    15/15 Supine Garhammer Raises


    A: 4 rounds, 30″ AMRAP each station / 30″ Rest, With a 1/4 BW KB
    Mountain Climbers, Balance hands on KB on its side
    OH KB Bottoms Up Lunge, Alternate legs
    1 Arm Alternating KB Swing
    Wall Sit with KB in Lap
    Alternating KB Clean and Press
    KB Arm Bar Hold (alternate, first 30″ is weak arm, second 30″ is strong arm)
    60″ rest


    A: Thoracic/Lat/Shoulder Prep – foam roll & traction work as necessary.
    B: Snatch, review/build to a heavy single in 15′.
    C: “Nancy”
    5 rounds for time
    Run 400m
    15 OHS, 95/65
    Alternatively, If you are new to OHS/Snatch, opt for
    “Scaled Nancy”
    3-5 rounds for time
    Run 400m
    15 FS, 1/2 BW


    A:Wrist Warmup Seq, 3x with a 5′ time cap
    3 position wrist pushup seq against wall
    10 Wallslides
    10 Eall Angels
    30″ Open Heat/Straight arm open heart stretch against wall

    B:Handstand/Inversion review and practice, 10-15′.
    If you already have a handstand, do
    3 rounds
    30-60″ Straight Arm Inversion/Handstand
    5-10 Tuck Up/Down
    5-10 Lunge Up/Tuck Down
    5-10 HS Shrugs

    C: 3 rounds, as a group
    30″ Hollow Hold
    30″ Elbow Plank
    30″/30″ Side Star Plank
    30″ Deadbug


    A: 4 rounds 15″ AMRAP/Distance, 30″ Rest/transition
    Forward Bearcrawl Ball push, one hand alwasy on ball
    Backwards bear crawl sled drag, one hand on floor at all times
    Seated rope pull sled drag, 1/2-1x BW
    Farmer Carry, 1/3 BW per hand
    60″ rest

    B: 4 rounds, 15″ AMRAP/Distance, 30″ rest/transition
    Ski Erg
    Jumping lunge switch, hands on hips
    Lateral hurdle hops
    Burpee jump to 45# plate
    60″ Rest


    Open workout 20.3 – TBA


    last Sunday of month, gym closed.


    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: wrist/shoulder prep, 3x,
    10/10/10Wrist Pushup Seq
    1x Supinated Wrist roller
    1x Pronated Wrist roller
    30″/30″ Standing Tricep stretch with rope

    B: ankle/hip prep, 3x, 5′ cap
    30/30 Band resisted seated straight leg dorsiflexion
    30″ Kneeling Quad/Bridge (remove shoes, plantar flex feet if possible)
    FRCN standing hip circle, squeeze a dodgeball or pilates ball between your heel and glute
    10/10/10 Leg Swing (front/back/lateral with external rotation)

    C: Forward Rolling/Cartwheel review, 5′

    D: Muscle Up work
    3 rounds
    30″ Falsegrip Hang on High Bar
    3-5 10″ Up/Down Falsgrip Ring Pullup
    5 Reverse Ring MU
    3-5 Seated/Leg Assist Ring MU


    Conditioning 1
    A: 10′ Aerobic Prep at RPE 5/6, nasal breathing
    B: Choose any erg,
    20′ For total distance
    Dismount every 250m (row or ski)/500m (C2 Bike)
    3 burpees
    6 Tuck Jumps
    9 Squats
    C: 10′ Recovery, Apnea practice

    Conditioning 2
    Do 10/22/2019 Class WOD

    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 +
    Wrist Pushup Seq x2
    Kneeling KB Halo 5/5
    TGU, 2/2
    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
    Lunge/Hip Extension/Psoas Stretch (couch stretch), 60″/60″

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