Strength
Back Rack Jerks:
5x5x5x3x3x3x1x1x1
*use squat rack to get bar on shoulders
Metcon
For time:
21-15-9
Log Press
GHD Situps
Thursday, October 31, 2013
Wednesday, October 30, 2013
10-31-13
Row:
1200m
Gymnastics:
2 rounds of:
5 Wrist Pushups
20 Hollow rocks
20 Arch rocks
20 SD
20 Double unders (3:1)
Oly:
Bent-over barbell row
5-5-5-5-5
Metcon:
5 Rounds of:
200m Run
12 KB swings (20 kg/32 kg)
3 wall walk-ups
Happy Halloween!!
1200m
Gymnastics:
2 rounds of:
5 Wrist Pushups
20 Hollow rocks
20 Arch rocks
20 SD
20 Double unders (3:1)
Oly:
Bent-over barbell row
5-5-5-5-5
Metcon:
5 Rounds of:
200m Run
12 KB swings (20 kg/32 kg)
3 wall walk-ups
Happy Halloween!!
Tuesday, October 29, 2013
10-30-13
Skill:
Working on false grip holds and muscle-up progressions
Partner WOD Metcon:
AMRAP 20 min.
Zercher carry
*partner holds on pull-up bar- partner does burpee when drops from bar and then back on bar immediately
-switch-
DB lunges
*partner does front rack hold with barbell
-switch-
Workout may be outside due to class size. Wear appropriate clothing.
Working on false grip holds and muscle-up progressions
Partner WOD Metcon:
AMRAP 20 min.
Zercher carry
*partner holds on pull-up bar- partner does burpee when drops from bar and then back on bar immediately
-switch-
DB lunges
*partner does front rack hold with barbell
-switch-
Workout may be outside due to class size. Wear appropriate clothing.
Monday, October 28, 2013
10-29-13
Strength:
Deadlifts
1x1x1x1x1x1x1…until max is achieved
Metcon:
On the minute for 15 minutes:
5 Air Squats
7 Ring Rows
Sunday, October 27, 2013
10-28-13
Strength:
On the minute:
5 Hang Cleans-10 min.
(155#/75#)
Metcon:
"Mary"
20 minute AMRAP
5 HSPU
10 Pistol Squats, alternating
15 Pull-ups
On the minute:
5 Hang Cleans-10 min.
(155#/75#)
Metcon:
"Mary"
20 minute AMRAP
5 HSPU
10 Pistol Squats, alternating
15 Pull-ups
Thursday, October 24, 2013
10-25-13
Strength:
DB Bench Press
10-10-8-8-6-6 - Go up in weight as reps go down in count
*1 rope climb after each set of bench press
Metcon:
"Franish"
15-12-9-6-3
Thrusters (95/60)
Strict Pull-ups
*Absolutely no kipping or butterflies
DB Bench Press
10-10-8-8-6-6 - Go up in weight as reps go down in count
*1 rope climb after each set of bench press
Metcon:
"Franish"
15-12-9-6-3
Thrusters (95/60)
Strict Pull-ups
*Absolutely no kipping or butterflies
10-24-13
Strength:
Dead lifts
5 x 5 @ 65%
Metcon:
Row 1000m
20 GHD Sit-ups
Row 500m
40 T2B
Row 250m
60 Ab-mat Sit-ups
Post weight and times to forum.
"Adversity causes some people to break; others to break records."
Dead lifts
5 x 5 @ 65%
Metcon:
Row 1000m
20 GHD Sit-ups
Row 500m
40 T2B
Row 250m
60 Ab-mat Sit-ups
Post weight and times to forum.
"Adversity causes some people to break; others to break records."
Tuesday, October 22, 2013
Sunday, October 20, 2013
10-21-13
Skill/Strength:
3x10 Pistol squats
Metcon:
AMRAP-20 min
Partner WOD
Water log hold while
partner completes 200m sled pull (180/135)
*switch*
Slam balls while
partner completes 200m sled pull (180/135)
*switch* (that's 1 round)
3x10 Pistol squats
Metcon:
AMRAP-20 min
Partner WOD
Water log hold while
partner completes 200m sled pull (180/135)
*switch*
Slam balls while
partner completes 200m sled pull (180/135)
*switch* (that's 1 round)
Thursday, October 17, 2013
10-18-13
Skill:
10 min of DUs work
Start the clock and get 5 DUs total for the first minute.
If successful, add 5 to the next minute. If you fail to get your goal for that minute, try to get the same amount within the next minute. Your amount starts over each new minute.
Example for reaching goal for each minute:
1st min: 5 DUs
2nd min:10 DUs
3rd min: 15 DUs and so on…
Everyone should be working for entire 10 minutes.
Metcon:
5 min AMRAP
7 Thrusters 95/60
7 Burpees
-rest for 2 minutes-
5 min AMRAP
7 Thrusters 95/60
7 Burpees
Post DUs round and the metcon's rounds and reps to this forum.
10 min of DUs work
Start the clock and get 5 DUs total for the first minute.
If successful, add 5 to the next minute. If you fail to get your goal for that minute, try to get the same amount within the next minute. Your amount starts over each new minute.
Example for reaching goal for each minute:
1st min: 5 DUs
2nd min:10 DUs
3rd min: 15 DUs and so on…
Everyone should be working for entire 10 minutes.
Metcon:
5 min AMRAP
7 Thrusters 95/60
7 Burpees
-rest for 2 minutes-
5 min AMRAP
7 Thrusters 95/60
7 Burpees
Post DUs round and the metcon's rounds and reps to this forum.
10-17-13
Gymnastics:
3 rounds:
L-sit Hold from pull-up bar for 0:15's
7 Narrow Squats (legs together)
Handstand holds for 0:30's
Olympic:
OH squats
5x10
With high reps like these "10 rep" sets, you want to work on technique more than setting maxes. Start with low weight and work your way up slowly.
Metcon:
For time:
1600m Row (1 mile)
1600m Run (1 mile)
“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.”
3 rounds:
L-sit Hold from pull-up bar for 0:15's
7 Narrow Squats (legs together)
Handstand holds for 0:30's
Olympic:
OH squats
5x10
With high reps like these "10 rep" sets, you want to work on technique more than setting maxes. Start with low weight and work your way up slowly.
Metcon:
For time:
1600m Row (1 mile)
1600m Run (1 mile)
“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.”
Tuesday, October 15, 2013
10-16-13
Skill/Technique:
Box Jumps
"Dirty 30"
30 Box Jumps (24/20)
30 Jumping pull-ups
30 KB swings (1 pood/.75 pood)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/30)
30 Back Extensions
30 Wall Ball shots (20#/14#)
30 Burpees
30 Double unders
"The only place where success comes before work is in the dictionary."
- Vidal Sassoon
Box Jumps
"Dirty 30"
30 Box Jumps (24/20)
30 Jumping pull-ups
30 KB swings (1 pood/.75 pood)
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45/30)
30 Back Extensions
30 Wall Ball shots (20#/14#)
30 Burpees
30 Double unders
"The only place where success comes before work is in the dictionary."
- Vidal Sassoon
Monday, October 14, 2013
10-15-13
Strength/Gymnastics:
Advanced- weighted ring dips-8x8
Intermediate-ring dips 8x8
Beginner-ring dip progression with feet on box (bench dips)
or ring holds for 8 sets of 10 second static holds and then do negative on the way down
Metcon:
Partner Workout
5 Rounds
Yoke carry *partner holds dbs equal to bodyweight
5 team tire flips
switch partners on the carry
5 team tire flips
**20 min. time cap
Here is a great video with Chris Spealler teaching progressions for the ring dip.
http://www.youtube.com/watch?v=afnEmGzx0Oc
Advanced- weighted ring dips-8x8
Intermediate-ri
Beginner-ring dip progression with feet on box (bench dips)
or ring holds for 8 sets of 10 second static holds and then do negative on the way down
Metcon:
Partner Workout
5 Rounds
Yoke carry *partner holds dbs equal to bodyweight
5 team tire flips
switch partners on the carry
5 team tire flips
**20 min. time cap
Here is a great video with Chris Spealler teaching progressions for the ring dip.
http://
Thursday, October 10, 2013
10-11-13
Strength:
Front Squat
3x3x3x3x3x3x3
Metcon
AMRAP 15 min
30 calorie row
25 yd farmer carry
10 alternating DB snatch (each rep must start from ground)
"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion."
--Muhammad Ali
"Aerodynamically, the bumble bee shouldn't be able to fly, but the bumble bee doesn't know it, so it goes on flying anyway."--Mary Kay Ash
Front Squat
3x3x3x3x3x3x3
Metcon
AMRAP 15 min
30 calorie row
25 yd farmer carry
10 alternating DB snatch (each rep must start from ground)
"I hated every minute of training, but I said, 'Don't quit. Suffer now and live the rest of your life as a champion."
--Muhammad Ali
"Aerodynamicall
Wednesday, October 9, 2013
10-10-13
Skill:
Rope Climbs (Advanced: Legless)
Metcon:
3 Rounds for time
200m run
8 HSPU
8 Medicine Ball Cleans
10 DU
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
Rope Climbs (Advanced: Legless)
Metcon:
3 Rounds for time
200m run
8 HSPU
8 Medicine Ball Cleans
10 DU
"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit."-- Aristotle
Tuesday, October 8, 2013
10-9-13
Strength:
3x10 weighted GHD sit-ups/Weighted ab mat sit-ups
Keep medicine balls or dumbbells on chest for added weight.
Metcon:
5 rounds for time:
10 OH squats (95/50)
10 Pull-ups
3 Wall walk ups
Scale OH squat weight to what you can handle while still achieving good depth.
Post time to forum.
3x10 weighted GHD sit-ups/
Keep medicine balls or dumbbells on chest for added weight.
Metcon:
5 rounds for time:
10 OH squats (95/50)
10 Pull-ups
3 Wall walk ups
Scale OH squat weight to what you can handle while still achieving good depth.
Post time to forum.
Monday, October 7, 2013
Thursday, October 3, 2013
10-3-13
For time:
1 mile run
Work up to 1RM of:
Power Clean
Work up to 1RM of:
Front Squat
Post mile time and 1RMs to this forum.
1 mile run
Work up to 1RM of:
Power Clean
Work up to 1RM of:
Front Squat
Post mile time and 1RMs to this forum.
Wednesday, October 2, 2013
10-2-13
Skill/Technique:
Air Squats
Metcon:
AMRAP for 15 min:
12 Burpee slam balls (30/20)
*Start with a slam ball and then do a burpee on top of the ball
10 KB Sumo Dead lift High pulls (1.5 pood/1 pood)
8 HSPU
20 DUs or 60 SUs
Beginners-Use box or abmats for progressions
Amateurs-Use abmat with 45# plates on the side for flat surface
Advanced-Use plates with no abmat for an extra deficit or extra plates with an abmat.
Post your rounds and reps to this forum.
Air Squats
Metcon:
AMRAP for 15 min:
12 Burpee slam balls (30/20)
*Start with a slam ball and then do a burpee on top of the ball
10 KB Sumo Dead lift High pulls (1.5 pood/1 pood)
8 HSPU
20 DUs or 60 SUs
Beginners-Use box or abmats for progressions
Amateurs-Use abmat with 45# plates on the side for flat surface
Advanced-Use plates with no abmat for an extra deficit or extra plates with an abmat.
Post your rounds and reps to this forum.
Tuesday, October 1, 2013
10-1-13
Strength:
5x5x5x5x5
Strict Press
3x3x3x3x3
Push Press
1x1x1x1x1
Push Jerk
-rest-
Buy out:
1000m row sprint for time
5x5x5x5x5
Strict Press
3x3x3x3x3
Push Press
1x1x1x1x1
Push Jerk
-rest-
Buy out:
1000m row sprint for time
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