W/U:
Jog 100
High Knee Skips (HKS) 100m
Butt Kick Sprint (BKS) 100m
Back Down-up Sprint (BDUS) 100m
Burpee 100m sprint
Skill: Burgener Warmup: 3 reps of each, 3 rounds on trainer’s cue:
1: Down-up from high hang
2: Elbows high and outside (hook)
3: Muscle snatch
4: Snatch Land
5: Snatch Drop
6: Hang Snatch
WOD:
for time:
Row 1000m
21 Hanging snatch high-pulls (60-70%)
Row 500m
21 Hanging muscle snatch
Row 250m
21 OHS
**if 1RM is unknown @ 1/3 BW and add/remove weight as necessary.
C/D: (optional)
20 explosive wall-ball cousins.
Monday, February 8, 2010
Friday, February 5, 2010
"Tag Teamin Cindy"
W/U:
150 jumping jacks
WOD:
“Tag Team Cindy”
Teams of two must complete AMRAP in 25 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
Only one team member may be working at any given time. The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Carry the biggest Kettlebell baby you can handle.
Sorry for such the late post,but here it is!
150 jumping jacks
WOD:
“Tag Team Cindy”
Teams of two must complete AMRAP in 25 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats
Only one team member may be working at any given time. The resting partner must care for the team’s kettlebell, which may not touch the ground during the workout (you cannot sit down or kneel either). Carry the biggest Kettlebell baby you can handle.
Sorry for such the late post,but here it is!
Thursday, February 4, 2010
"Annie"
W/U:
2x50 Unbroken KBS
Strength:
Shoulder Press 5x5 Push Press 3x3
WOD:
“Annie”
50-40-30-20-10
Double Unders
Situps
2x50 Unbroken KBS
Strength:
Shoulder Press 5x5 Push Press 3x3
WOD:
“Annie”
50-40-30-20-10
Double Unders
Situps
Wednesday, February 3, 2010
"10-1"
W/U:
Samson stretch then
1 min HS hold
1 min bottom squat hold
Samson stretch
45 sec hs hold
45sec bottom squat hold
Samson stretch
30 sec hs hold
30sec squat hold
STR: weighted Ring Dip 3x5
WOD:
Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
SDHP 95/65
Spring 200m
Samson stretch then
1 min HS hold
1 min bottom squat hold
Samson stretch
45 sec hs hold
45sec bottom squat hold
Samson stretch
30 sec hs hold
30sec squat hold
STR: weighted Ring Dip 3x5
WOD:
Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
SDHP 95/65
Spring 200m
Tuesday, February 2, 2010
"Lifting"
W/U:
5 min row
WOD
In two teams of equal numbers, each team will attempt to reach the heaviest total weight between all members in both the power snatch and the squat clean. Each team member may only count one of each of their lifts towards each movements respective total but may attempt as many lifts as desired. There will be three totals competed, the power snatch, the squat clean, and both totaled together (tiebreaker).
This is not a timed workout and each team member is only encouraged to lift as heavy as they are capable. It is only a strength day with added scoring. If a team member can not participate in one or both lifts for any reason (injury), their substitution will be determined by the opposite team but only for the opportunity to achieve a number matching the lowest load lifted on their team.
Each team is given 15 minutes per lift, with the squat clean being contested first. This is a great opportunity to get some personal training in the lifts.
5 min row
WOD
In two teams of equal numbers, each team will attempt to reach the heaviest total weight between all members in both the power snatch and the squat clean. Each team member may only count one of each of their lifts towards each movements respective total but may attempt as many lifts as desired. There will be three totals competed, the power snatch, the squat clean, and both totaled together (tiebreaker).
This is not a timed workout and each team member is only encouraged to lift as heavy as they are capable. It is only a strength day with added scoring. If a team member can not participate in one or both lifts for any reason (injury), their substitution will be determined by the opposite team but only for the opportunity to achieve a number matching the lowest load lifted on their team.
Each team is given 15 minutes per lift, with the squat clean being contested first. This is a great opportunity to get some personal training in the lifts.
Monday, February 1, 2010
"Lotta Dead Lifts"
W/U:
75 Jumping jacks then
3 minute tabata manmakers
Strength: Deadlift 5-3-2-1-1 reps
WOD:
Using 70% of your 1RM
15 DL
50 Pull-ups
12 DL
40 Pull-ups
9 DL
30 Pull-ups
6 DL
20 Pull-ups
3 DL
10 Pull-ups
75 Jumping jacks then
3 minute tabata manmakers
Strength: Deadlift 5-3-2-1-1 reps
WOD:
Using 70% of your 1RM
15 DL
50 Pull-ups
12 DL
40 Pull-ups
9 DL
30 Pull-ups
6 DL
20 Pull-ups
3 DL
10 Pull-ups
Saturday, January 30, 2010
"Rest Day Play Day"
Hope everyone has a great weekend and is getting ready to support the Saints...or the colts If you so choose, in the super bowl next weekend. Everyone did an awesome job on yesterday's WOD. Believe Heath topped it off yesterday evening with a 350! Have a great weekend!
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