201 Workouts of the Week

  • WODS: Aug 19 – 25
    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: Bench Press, Review and build to Heavy 3 in 15′
    B: Deadlift, 4×10, 0.75-1+X BW, R60″
    C: 4 rounds
    5 Arch Hang 1/2 Pullup
    10 Ring Rows (get bodyline as close to horizontal as possible)
    5-10 “Hardstyle” Pushups

    Tuesday

    A: LH Prowler Push, 15′ Total timecap
    6x20m @ BW, Rest while others go or 3-4x time it takes you to cover the distance.
    B: 15′ AMRAP
    5 Sandbag Clean / Push Press
    200m Sandbag Carry
    80m 1/3+BW Suitcase Carry, Switch hands as needed, then 20KB swings at end of carry

    Wednesday

    A: Power Clean review/build to heavy 1 in 15′
    B: 16′ Alt EMOM w/Partner
    3-5 Power Clean @ ~80% “A”
    6-8 Burpees

    Thursday

    A: DB Floor Press, 5×10@21×1, R90″
    B: 4 rounds, R60-90″, aim for 50% BW or heavier. Attempt in one pass, without letting go of the barbell
    10 BB Shrugs
    10 Bent Over BB Row
    10 RDL
    C: 3 rounds (use same bar as “B”)
    10 BB rollouts + 60″” Pushup Plank
    10 BB Hip Thruster
    10/10 Bent Knee Windshield Wipers

    Friday

    A: Loaded Pull/Push
    4 rounds, rest while other people go or 3x the time it takes you to cover the distance. Load the sled to a weight that is challenging to pull/push the total distance inside of 90″.
    2x
    20M Prowler Backwards Sled Drag
    20m HH Prowler Push

    B: Tempo Lift
    Backsquat, 4×5@4040, R40″, 50% BW or 50% 1-3RM,.

    C: 8 round alt 20″/10″
    Jumping Lunge Switch
    Mountain Climber

    Saturday 

    A. Power Clean: review & build to above working weight

    B. For time:
    400m Run
    20 HSPUs
    20 DB Thrusters 30/20 lbs/hand
    20 Box Jump-Overs 20”/18”
    20 Power Cleans 155/105 lbs
    20 Box Jump-Overs 20”/18”
    20 DB Thrusters 30/20 lbs/hand
    20 HSPUs
    400m Run

    (14:51’ M
    11:57’ W)

    Sunday

    Closed, last Sunday of the month.

    Gymnastics

    Gymnastics WOD 1
    A: 4 rounds,
    30″ Seated Max OH reach
    10 HS Shrug
    5 HSPU Negatives @ 40-0
    10 HS Block Climbs

    B: 4 Rounds
    30″ L-Sit on Rings
    30″ Bottom of Pushup Hover
    30″/30″ Lunge Hover
    60″ Wallsit

    Gymanstics WOD 2
    A: Handbalance work,
    10′ or 2-3 rounds
    30-60″ Inversion
    10 Lunge up
    10 Tuck up/Down
    10 Supine Plate Pullover

    B: Back Bridge/Arch Mobility work
    3 rounds
    10 Wallslides or FRC Sleeper
    10 Wall Angels or FRC Americana
    20-30″ FRC Shoulder CARS
    5 Backbend wall walkdown

    C: Torso Control work
    3 rounds
    30″ Low Ring Arms Forward Plank
    60″ GHD Side plank Hold
    60″ Inverted Plank

    Conditioning

    Conditioning WOD 1
    A: 5-10′ Aerobic Prep / Nasal Breathing at RPE 5/6, raise HR to Z3.
    B: 10-15 Rounds
    10″ Any Erg Sprint
    Dismount and do 5 Burpees or 5/5 OH Walking Lunges as fast as possible
    60″ Recovery on Erg
    C: 10′ Recovery Walk/Apnea practice or Class cooldown

    Conditioning WOD 2
    A: 5-10′ Aerobic Prep / Nasal Breathing, RPE 5/6
    B: 4-6 rounds
    Row 250m or Bike 500m
    15/15 1 Arm KB Swings (or 10/10 KB Snatch)
    5/5 Commando Chinups
    C: 10′ Recovery Walk and/or Class 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
    Lunge/Hip Extension/Psoas Stretch (couch stretch), 60″/60″

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