201 Workouts of the Week

  • WODS: Sept 16 – 22
    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: Clean and Jerk, review and build to a heavy 1
    B: 5 rounds for load, start at 65-70% of “A”
    Each round is 5 reps of the following complex
    Front Squat
    Push Press
    Front Squat
    Push Press


    A: Rope Climb Review, 5-10′
    B: 4 rounds
    2 rope climbs or 10 Rope Hanging Knees to Elbows
    10 Medball Pushups
    10 Hollowbody Medball Pullups
    10/10 Split Stance Wallballs


    A: Deadlift, build to a heavy 3 in 15′ with best form, trap bar or BB.
    B: 3 rounds
    10 Seated Box Jump ups to mid thigh+
    5/5 1 arm KB Clean/Press/Thruster


    A1: Squat, 10,9,8,…,3,2,1, @21×1, R30″
    Best form with Specific load
    Goblet Squat, 1/4 BW+ total
    Double KB/DB Front Rack Squat, 1/2BW+ total
    BB Front Squat, 3/4BW+
    BB Back Squat, 1xBW+

    A2: Kneeling DB/KB Strict Press, 1,2,3…,8,9,10, R30″

    B: 3-4 rounds
    30″ Superman Pushup Plank
    10 Hanging Knee Lifts with medball between knees
    5/5 KB Plank pull through


    A: 100 KB Swings for time, 4′ cap
    B: 4 rounds, 15″ between each station
    10 Wide Stance Goblet Good Morning, 20-30% DL 3RM
    5 GHD Raise (upscale by hugging plate to chest)
    10 RDL, 60% DL 3RM
    10 BB Hip Thruster
    C: Double KB Front Rack Hold for time, 3′ goal, 1/4BW per hand.


    A. Run 400m x 2/rest 2:1

    B. Old School “Dirty 30”
    30 Squats
    30 Situps*
    30 KB Swings 53/36 lb
    30 Box Jumps 20”
    30 Burpees
    30 Wallballs 20/14 lbs to 10’/9’

    *we don’t like or do situps often. But, you also should be able to do a few on a very occasional basis…

    C. Thruster: 3 x 3,2,1; rest 2 min


    A. Backwards Uphill Sled Drag: 2-3 x 1 trip for max load; rest to full recovery.
    note-outside unless raining!!

    B. 12 min AMRAP:
    12 cal Row (or other erg)
    10 T2B
    gym length DB Walking Lunge

    C. 4 min AMRAP w/partner:
    P1 – 5 Strict HR Burpees
    P2 – Front Plank while partner works


    Gymnastics 1
    A: Wrist Prep, 5′, 2x
    Wrist Pushup Seq
    Wrist Roller x2
    Straight Arm A/T/Y Flick Water 30/30/30
    B: Torso/Shoulder Prep, 6′, 3x
    Pike Seated Max OH Reach 30″
    Wall Slides, 10
    Wall Angels, 10
    Hollow Hold 30″
    C: Inversion Work, 3x, do free standing/with spotter if possible
    30-60″ inversion
    5m HS Walk or 10/10 Wall run
    10 Tuck Up/Down
    5/5 Lateral block climb/walk

    Gymnastics 2
    A: wrist/shoulder prep, 3x, 5′ cap
    10/10/10Wrist Pushup Seq
    1x Supinated Wrist roller
    1x Pronated Wrist roller
    30″ Elbow Elevated Tricep Stretch

    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)
    Miniband resisted standing hip circle
    10/10/10 Leg Swing (front/back/lateral with external rotation)

    C: Forward Rolling/Cartwheel review, 5′

    D: Handbalance work, 2-3 rounds, 15′ cap
    30-60″ inversion (freestanding/spotter/facing wall/back to wall)
    10 Lunge up/Tuck down on blocks
    10 Straddle up / Tuck down on blocks
    10 Handstand Shrugs
    5/5 Block Climbs


    Conditioning 1
    A: 10′ Aerobic Prep
    B: 5 rounds for time
    Row 500m
    15 DB Clean
    10 DB OH Squat
    5 Burpees

    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
    Lunge/Hip Extension/Psoas Stretch (couch stretch), 60″/60″

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