201 Workouts of the Week

  • WODS: Sept 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 Scott to have a free consultation on how personalized training can help you.

    Monday

    Warmup A

    All classes, (gym & Zoom):

    A. Deadlift: build to a max (Zoom sub Wtd Skater Squats)

    note- perform 1 rep EMOM, adding 10-20 lbs each minute until you feel you are nearing your max. Then, take the next minute off and try for a max on the next minute. If you make that, continue going up, now resting 2-3 min b/t sets. Choose your start weight so that it takes 7-10 sets to get near your max.

    B. 3 rounds:
    1/leg Eccentric Skater Squats @10 sec negative
    10/10 Single Arm KB Swings

    C. Wall Peels x 5 slowly

    Tuesday

    Warmup A

    All classes, (gym & Zoom):

    A. Power Clean: 6 x 2; rest 1-2 min
    note-build up tru the work sets

    B. Power Clean to Front Squat: 3 x 3+6; rest 2 min
    note-light, at about 70% max.

    C. 3 rounds for time:
    10 Push Presses @~70%
    Run building loop

    Wednesday

    Warmup B

    Noon class, gym & Zoom:

    A. Wtd Pullups: buid to a max
    B. Wtd Dips: build to a max

    -OR-(if you did this last Thursday morning)

    A. 9-6-3 rep rounds for time:
    Wtd Pullups @30 lbs
    Wtd Dips @40 lbs

    C. 5 min volume accumualtion:
    Pullups
    Pushups

    –rest 2 min when done, then-
    D. 5 min volume accumualtion:
    T2B
    Wall Handstand

    4:30pm class – outside at gym only:

    A. Run 800m

    B. 22 min AMRAP:
    10 Goblet Squats
    10/10 One Arm Swings
    Single KB Rack Carry down & back, switch arms at turn point.
    rest b/t rounds until you can complete three consecutuve 5 sec nasal exhales

    Thursday

    Warmup A

    7am class (gym & Zoom):

    A. 5 min volume accumualtion:
    Pullups
    Pushups

    –rest 2 min when done, then-

    B. 5 min volume accumualtion:
    T2B
    Wall Handstand

    C. Shoulder & Calf Mobility Assessment – baseline for new block

    D. 2 rounds:
    30 sec/side Single Leg Pike
    30 sec/side Floor Quad
    5 Pike Lifts @3 sec holds
    5//leg ATG Split Squats @2211 tempo

    E. 2-3 rounds:
    5/side Long Lunge Lift-Offs @3 sec each
    5 Squat to Pike

    4pm Mobility Class (Zoom only)

    Morning Movement Routine – mini workshop

    Friday

    Warmup B

    7am class (gym & Zoom):

    A. Barbell Patrick Step-Downs: 3 x 10/leg

    B. Paused Back Squat: 2 reps EMOM for 5 min
    note-3 pauses, 2 sec each: bottom, up 1/4, up 1/2 way.

    C1. Front Rack Split Squats: 3 x 5/leg @4111; rest 90 sec
    C2. Gblet Cyclist Squats: 3 x 20 @2010; rest 90 sec

    D. Renegade Rows: 6/side EMOM for 5 min

    4:30 pm class (outside at gym only)

    Warmup A

    A. Tag Team 4 rounds, altn’g w/partner(s): (4 rds each)
    5/5 KB Clean & Push Press
    25 KB Swings
    Run 400m

    One partner does a full round, while the other rests.

    Saturday 

    TBD

     
    Sunday

    No class today

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