201 Workouts of the Week

  • WODS: June 1 – 7
    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.
    +
    2 rounds:
    10/leg Single Leg Bent Knee Calf Raise
    15-20 Wall Toe Raise

    A. 3 rounds:
    15/arm DB Floor Press w/SL Glute Bridge
    15/arm DB Supinated Rows @2020
    15 V-Ups

    B. 6 min AMRAP:
    3/3 Skater Squats
    3 Pseudo Planche Pushups

    C. 3 rounds:
    20 Plate Glute Bridge Floor Presses
    20 Plate Bent Rows OR Towel Rows
    20 Plank Shoulder Taps

    Tuesday

    Warmup:
    Joint Circles + Squat Seq.
    +
    90 sec/side 90/90 Stretch
    20/20 Elephant Walk

    A. TGU: complete 10/side, some with your DB and some with various household items.

    optional bonus – what items can you also OH Squat?

    B. 4 rounds:
    5/5 Gladiator Press
    5/5 Screwing Pushups
    5/5 Goblet Lateral Lunges
    5/5 Posted Single Leg DB RDLs
    10/10 Cross Body Tucks

    Wednesday

    Warmup:
    Joint Circles + Squat Seq.

    A. 2 rounds on a 16 minute timer:
    • 2 min AMRAP Plate High Knees (noon) OR 20m Fwd/Bwd Shuttle Run (pm)
    • Tabata Pistol Squats OR Skater Squats (alt. legs each round) 8 x 20″on/10″ off
    • 2 min AMRAP Chair Step-Ups (noon) OR Backwards Walking Lunges (pm)

    B. 3 rounds:
    30 sec Inchworm (extended) Plank
    30 sec Rotating Side Plank
    30 sec Penguin Crunch
    30 sec Garhammer Raise
    30 sec Shinbox Switch
    60 sec rest

    Thursday

    Warmup:
    Joint Circles + Squat Seq.
    +
    2 rounds:
    20 Jumping Jacks
    20 Mtn Climbers
    10/leg Single Leg Straight Knee Calf Raise
    15-20 Wall Toe Raise

    A. 50 Burpees to Plate for itme, while performing 3/3 DB Push Presses EMOM.

    B. (7am only)
    4 rounds:
    5/5 DB Halos slowly
    5/5 Half Kneeling DB Windmils
    10 Wide Stance Good Mornings
    5/5 Side Lying Powell Raises @3030 tempo

    –OR–

    B. (4:30pm only) – Mobility Class

    Friday

    Warmup:
    Joint Circles + Squat Seq.
    +
    90 sec/side Couch Stretch
    20/20 Elephant Walk

    A. 3 rounds:
    1 min each; 15 sec rest/switch:
    Heels Elevated Glute Bridge
    DB Swing
    Pulse Squat Jumps
    Cyclist Squats
    Wall Sit
    rest

    Saturday 

    Warmup:
    Joint Circles + Squat Seq.

    5 rounds for time:
    Run 400m*
    15 DB Snatches L – light, ~35lb m/25lb f
    15 DB Snatches R

    *run across field & loop back around the south end of track.

    Sunday

    No class today

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