201 Workouts of the Week

  • WODS: Feb 17 – 23
    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: Back Squat, build to a heavy working weight, and then 5×3@31×1, R90-120″
    B1: Weighted Neutral Grip or Ring Chin-up, 4×3-5, R60″
    B2: Weighted Dip, 4×5-10, R60
    C: 3 rounds
    10/10 Hanging Bent Knee Windshield Wipers
    15 Trunk Curlups
    15/15 Supine Garhammer Raise


    A: KB Clean and Press review and build to heavy single in 15′.
    B: 5 Rounds
    5/5 KB Clean/Press/Front Squat
    5 Burpees
    50 Heavy Rope Single Unders


    A: 6 rounds
    Down/Back HH/LH Prowler push
    200m Suitcase Carry, switch hands as needed, 1/3BW+


    A: Clean and Jerk, review and build to a heavy single in 15′.
    B: Clean and Jerk, 3×10′ EMOM, 50-65% of “A”
    B: “Grace”. For time, 30 reps Ground to shoulder/Shoulder to overhead. 135/95#


    A: 5-10′ Rope climb review
    B: 4 rounds
    3 rope climbs or 15 Rope Hanging Knees to Elbows
    20 Pushups
    30 Squats
    Run 200m


    A. Barbell TGU: build to a heavy single each arm in 15 min.

    B. 5 rounds: (5 min)
    20 sec Pullups
    10 sec rest
    20 sec Pushups
    10 sec rest
    5 rounds: (5 min)
    20 sec Row
    10 sec rest
    20 sec Air Squats
    10 sec rest
    5 rounds: (5 min)
    20 sec Burpees
    10 sec rest
    20 sec Heavy Rope Singles
    10 sec rest

    Note-athletes can start on different couplets so no wait for rowers. You do all 5 rds of one couplet, then move straight into 5 rds of the next, etc. Takes 15’ total.


    last Sunday of month, gym closed.


    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: 5-10′ Skill review, MU and Handstand walking
    B: 4 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


    Conditioning 1
    A: 10′ Aerobic Prep, RPE 5-6, nasal breathing
    B: 20 Rounds any Erg
    15″ RPE 8 (HR Zone 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

    Conditioning 2
    A: 10′ Aerobic Prep, RPE 5-6, nasal breathing
    B: 10 rounds, 60″ for calories/15″ transition
    C: 10′ Cooldown

    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
    Wrist extension and flexion stretches

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