Warm UP:
3 rounds of- run a down and back sprint, 5 burpee, 5 shoulder press, 5 pvc pass thrus (shoulder circles will be a good sub, do a lot of em), 5 back ext.
No Str today due to the volume of the wod
WOD: ANGIE
100 pull up
100 push up
100 situp
100 squats
Can't break up the 100. Gotta do all of the pull ups before moving on etc...
Sunday, January 31, 2010
Thursday, January 28, 2010
A nasty #1 drive thru combo
warm up: row or run 800m, samson stretch, 10 air squat, 5 hand stand push up, 10 sit up, 10 back ext, 10 reps of anything you wanna do! 3 rounds of this warm up.
str: 3x3 back squat... last set amrap
wod 21-15-9 rep rounds of
squat cleans
pull ups
m:95/115 w: 55/75
20 Turkish get up per arm after wod.
str: 3x3 back squat... last set amrap
wod 21-15-9 rep rounds of
squat cleans
pull ups
m:95/115 w: 55/75
20 Turkish get up per arm after wod.
Wednesday, January 27, 2010
Table for 1
warm up: 20 walking lunges, run a down and back sprint @ 60%, 20 jump squats, run a down and back sprint, 20 jumping pull up, run a down and back sprint (the sprint is about 30 yards total).
Str: Hang power snatch 5x3. Pick a weight you can move with a ton of speed. Then we will practice a front squat drop, I'll show you at the gym. Basically dropping from standing into the hole, working on foot work.
WOD: 30:30 6 rounds of each.
Box Jump
clapping or plyo push up
plank hold/ mtn climber (30 plank other 30 mtn climber.)
cheers!
Str: Hang power snatch 5x3. Pick a weight you can move with a ton of speed. Then we will practice a front squat drop, I'll show you at the gym. Basically dropping from standing into the hole, working on foot work.
WOD: 30:30 6 rounds of each.
Box Jump
clapping or plyo push up
plank hold/ mtn climber (30 plank other 30 mtn climber.)
cheers!
Tuesday, January 26, 2010
Happy Hump Day!
Warm Up:
Barbell Complex ( 3 rounds)
5 Deadlift
5 Bent Over Row
5 Hang Clean
5 Thuster
WOD:
5 rounds for time
12 Calorie Row
9 Pull ups
6 Deadlifts (50 to 60% 1RM)
Kellar wuz here! Ha!
Barbell Complex ( 3 rounds)
5 Deadlift
5 Bent Over Row
5 Hang Clean
5 Thuster
WOD:
5 rounds for time
12 Calorie Row
9 Pull ups
6 Deadlifts (50 to 60% 1RM)
Kellar wuz here! Ha!
Monday, January 25, 2010
Stand up and get Crunk!
Warm up: row 500m, 20 mtn climbers (heel to hand), 20 walking lunges, 10 wall squat (face wall with toes almost touching, extend hands over head and onto wall, squat as low as possible, force out knees). Samson stretch (try to rip your hip flexor.) repeat as needed to get a sweat going
Str: Over Head Squat. 3 attempts of finding max load for 15 reps.
WOD
3 Rounds for time:
400m Run
30 KB Swings M:24kg F:16kg
30 Burpees
Str: Over Head Squat. 3 attempts of finding max load for 15 reps.
WOD
3 Rounds for time:
400m Run
30 KB Swings M:24kg F:16kg
30 Burpees
Sunday, January 24, 2010
MONDAY 25th
WHO DAT NATION!
Warm up: samson stretch, 10 ohs, 10 pull up, 10 push up, 10 sit up, 10 back ext, 3 rounds
STR: 5reps, 3reps. 1 rep of bench press. on the last set you need to be at 90% of 1rm and perform as many reps as possible.
WOD
5 Rounds for time:
30 Sit Ups
15 Ring Dips/push ups
9 Sumo Deadlift High Pull M:115 F:55
Warm up: samson stretch, 10 ohs, 10 pull up, 10 push up, 10 sit up, 10 back ext, 3 rounds
STR: 5reps, 3reps. 1 rep of bench press. on the last set you need to be at 90% of 1rm and perform as many reps as possible.
WOD
5 Rounds for time:
30 Sit Ups
15 Ring Dips/push ups
9 Sumo Deadlift High Pull M:115 F:55
Thursday, January 21, 2010
FRIDAY!!!!!
If you haven't noticed I am posting the wods a day in advance. The date will read thursday but it is fridays wod. cheers.
Warm up: Run 800m, then 10 air squats (spend 3-4 seconds in the bottom), 10 jump squats, 10 jumping lunge, 10 push up, 10 push press, 1 sprint of 30 yards. Repeat this 3 times.
STR: Seated shoulder press 3x3. Sit on the floor with legs straight out in front of you. Maintain perfect posture!!! Tighten you abs and lower back, inhale and hold... push the hell out of it.
WOD: Nasty girl spawn
3 rounds
50 air squats
20 pull up
15 power clean (135m/95f)
Travel WOD: run 1/2 mile. 50 air squats. run 1/2 mile 50 push up. set a twenty min time limit. see if you can beat the clock. if there is any time left spend it doing sit ups or jump rope.
Warm up: Run 800m, then 10 air squats (spend 3-4 seconds in the bottom), 10 jump squats, 10 jumping lunge, 10 push up, 10 push press, 1 sprint of 30 yards. Repeat this 3 times.
STR: Seated shoulder press 3x3. Sit on the floor with legs straight out in front of you. Maintain perfect posture!!! Tighten you abs and lower back, inhale and hold... push the hell out of it.
WOD: Nasty girl spawn
3 rounds
50 air squats
20 pull up
15 power clean (135m/95f)
Travel WOD: run 1/2 mile. 50 air squats. run 1/2 mile 50 push up. set a twenty min time limit. see if you can beat the clock. if there is any time left spend it doing sit ups or jump rope.
Wednesday, January 20, 2010
yahoo
Row 5min, then stretch hamstrings and low back for 2-3min
work up to heavy deadlift for 3 reps. take as many sets as needed. only use 75-80% of 1rm
then 3x10 Glute ham raise
then
L-sit holds from the pull up bar or ground (10 second hold 20 second rest 6 rounds)
Plank hold with or without weight on your back. 3min total time. if you drop down the clock stops.
Last but not least- 5 100m sprints. full recovery between sprints.
work up to heavy deadlift for 3 reps. take as many sets as needed. only use 75-80% of 1rm
then 3x10 Glute ham raise
then
L-sit holds from the pull up bar or ground (10 second hold 20 second rest 6 rounds)
Plank hold with or without weight on your back. 3min total time. if you drop down the clock stops.
Last but not least- 5 100m sprints. full recovery between sprints.
Tuesday, January 19, 2010
So much for fight club...
Warm up: Barbell complex
3 rounds: 45, 65,95 rest no more than 2min between rounds.
5 deadlift
5 hang power clean
5 push press
5 good morning
5 behind the head jerk
5 air squat, with 3 second hold at the bottom, hands raised fully over head.
STR: hang power clean ( take no more than 10 min to build up to a heavy triple)
WOD: 1 round for time
800m run
50 kettle bell swings (alternating hands each swing) feel free to switch in mid air.
30 kettle bell or dumbbell snatch (15R and 15L)
30 kb thruster
30 turkish get up (15r 15L)
800m run
M:35 F:20
Travel WOD: 20 burpees, rest 1min, 15 burpees, rest 1 min, 10 burpees, rest 1 min in plank position, 15 burpees, rest in plank position 1 min, 20 burpees.
3 rounds: 45, 65,95 rest no more than 2min between rounds.
5 deadlift
5 hang power clean
5 push press
5 good morning
5 behind the head jerk
5 air squat, with 3 second hold at the bottom, hands raised fully over head.
STR: hang power clean ( take no more than 10 min to build up to a heavy triple)
WOD: 1 round for time
800m run
50 kettle bell swings (alternating hands each swing) feel free to switch in mid air.
30 kettle bell or dumbbell snatch (15R and 15L)
30 kb thruster
30 turkish get up (15r 15L)
800m run
M:35 F:20
Travel WOD: 20 burpees, rest 1min, 15 burpees, rest 1 min, 10 burpees, rest 1 min in plank position, 15 burpees, rest in plank position 1 min, 20 burpees.
Monday, January 18, 2010
Sunday, January 17, 2010
Early for monday
Warm up: 3 rounds of
stretch
5 wall squats
5 push up
5 pull up
5 sit up
10 kbs
STR: 3x3 bench 75%,80,85% amrap on last set.
WOD:
row 500m
21 box jump
21 kbs
row 500m
15 box jump
15 kbs
row 500m
9 box jumps
9 kbs
TRAVEL WOD: Run 1min, then perform 30 air squats, 15 push up, run 1 min, 20 air squats, 10 push up, run 1 min, 15 air squats, 5 push ups, run 1 min, 20 burpees. Have fun!
stretch
5 wall squats
5 push up
5 pull up
5 sit up
10 kbs
STR: 3x3 bench 75%,80,85% amrap on last set.
WOD:
row 500m
21 box jump
21 kbs
row 500m
15 box jump
15 kbs
row 500m
9 box jumps
9 kbs
TRAVEL WOD: Run 1min, then perform 30 air squats, 15 push up, run 1 min, 20 air squats, 10 push up, run 1 min, 15 air squats, 5 push ups, run 1 min, 20 burpees. Have fun!
Thursday, January 14, 2010
FRIDAY!!!!!
Run 200m, 10 lunges, 20kbs, 10 situps 3rounds.
STR: shoulder press 3x5
WOD
10 Rounds for time:
10 KB Cleans M:24kg F:16kg
10 Toes to Bar
10 Jumping Squats
Shuttle Run (60 ft total)
On the cleans, do 5 per arm.
STR: shoulder press 3x5
WOD
10 Rounds for time:
10 KB Cleans M:24kg F:16kg
10 Toes to Bar
10 Jumping Squats
Shuttle Run (60 ft total)
On the cleans, do 5 per arm.
Wednesday, January 13, 2010
thursday
But this is paleo... I hunted for it and gathered it.
Warm up: Barbell complex 10 reps per
Deadlift
bent over row
clean grip high pull
hang squat clean (spend some time in the bottom position to loosen up hips)
push up
pistol (5 per leg)
Barbell step up: place barbell on your back in high bar squat position and then step up onto box. 3x6 (6 per leg). you can also place the barbell in the front squat position if you want. Use a weight that 6 reps is hard but doable.
WOD
3 Rounds for time:
10 Muscle Ups
400m Run
Tuesday, January 12, 2010
WEDNESDAY GRACE
Warm up: 3 rounds of- 10 front squat, 10 back ext, 10 situp, 10 pull up, 5 hand stand push up (if you can not do a hand stand push up, do hand stand holds for 45seconds).
WOD: GRACE
30 reps of 135lb clean and jerk. (from ground to over head anyway possible.)
If you have no interest in doing GRACE, here is wod #2
Tabata: 8 tabata rounds of Run or Row for distance. ALL OUT EFFORTS.
These are both sprint style workouts that will only last 4-5 min.
THEN!!! 4x25 ghd situp. Be careful doing these! While you wait between sets do 40 double unders.
WOD: GRACE
30 reps of 135lb clean and jerk. (from ground to over head anyway possible.)
If you have no interest in doing GRACE, here is wod #2
Tabata: 8 tabata rounds of Run or Row for distance. ALL OUT EFFORTS.
These are both sprint style workouts that will only last 4-5 min.
THEN!!! 4x25 ghd situp. Be careful doing these! While you wait between sets do 40 double unders.
Monday, January 11, 2010
TUESDAY
Warm up: 3rounds
10 over head squat,
10 back ext,
10 situp,
10 pull up,
10 ring dip.
STRETCH as needed.
STR- 3x5 back squat
WOD
For time:
400m Run
21 SDHP
400m Run
21 Push Jerk
400m Run
21 Thruster
M:95 F:65
10 over head squat,
10 back ext,
10 situp,
10 pull up,
10 ring dip.
STRETCH as needed.
STR- 3x5 back squat
WOD
For time:
400m Run
21 SDHP
400m Run
21 Push Jerk
400m Run
21 Thruster
M:95 F:65
Sunday, January 10, 2010
monday monday monday!
warm up: 3rounds: 10 heel 2 hand mtn climbers, 20 leg swings, 10 squats, 10 over head squats, 5 push up, 5 ring dip.
STR: 3x5 bench press, or shoulder press
WOD
For time:
10,9,8,7,6,5,4,3,2,1 reps of:
KB Swing M:32kg F:24kg
KTE
Friday, January 8, 2010
FRIDAY!!!!!
Warm up: Run for 5min at an easy pace. Then take 5min to stretch. I will have the clock running so you will be able to see how long you need to go.
If you want to do a strength wod today: dead lift 3x5 at 65% of 1rm. Focus on the concentric part of the movement. use a lot of force once you get the weight moving.
WOD: All of this is with the kettle bell.
10 swings
10 r hand swings
10 l hand swings.
10 around the world
10 halo
10 figure 8
10 thruster
10 swing push
10 swing loop
10 r hand clean
10 l hang clean
5 turkish get up per arm
If you want to do a strength wod today: dead lift 3x5 at 65% of 1rm. Focus on the concentric part of the movement. use a lot of force once you get the weight moving.
WOD: All of this is with the kettle bell.
10 swings
10 r hand swings
10 l hand swings.
10 around the world
10 halo
10 figure 8
10 thruster
10 swing push
10 swing loop
10 r hand clean
10 l hang clean
5 turkish get up per arm
Thursday, January 7, 2010
cold thursday
warm up: Barbell Complex
3 rounds of:
7 deadlift
7 hang clean
7 push press
7 front squat
7 push jerk
7 pull up
STR: 1-10 pull up ladder
Wod: FGB Style
3rounds
1min of push up
1min toes 2 bar
1min wall ball
1min snatch
1min weighted burpee
1min rest
Tuesday, January 5, 2010
Early for Wednesday
warm up: take 15min to warm up with various movements that you need to work on... or 1-5 pull up ladder(x3), use weight if you want.
Str: Push Press 3x5
WOD: Row 5k... yes seriously. Record your time!!
Str: Push Press 3x5
WOD: Row 5k... yes seriously. Record your time!!
Monday, January 4, 2010
TUESDAY
Warm up (literally)- 20 air squat, 20 jump squat, 20 jumping lunges, 20 pvc pass thru, shoulder press, push press, push jerk.
STR: work up to a heavy power clean. if your max is 225, work up to 185-205 and perform 10x1. Get a partner and move through this fairly quick.
WOD: 50 thrusters, 100 single unders, 40 sumo dead lift high pull, 75 single unders, 30 wall ball, 50 jumping pull up, 20 med ball cleans, 25 box jump, 10 pull up.
STR: work up to a heavy power clean. if your max is 225, work up to 185-205 and perform 10x1. Get a partner and move through this fairly quick.
WOD: 50 thrusters, 100 single unders, 40 sumo dead lift high pull, 75 single unders, 30 wall ball, 50 jumping pull up, 20 med ball cleans, 25 box jump, 10 pull up.
Sunday, January 3, 2010
Early for monday
It is going to be super cold all week... so come prepared. I would like all of you to weigh in tomorrow. Lets sets some goals and smash em!
Warm up: 50 jumping jacks, 10 burpees, then squat work, 10 air squat, 10 front squat, 10 OHS (three rounds) use "some" weight.
STR: 3x5 close grip bench press or hand stand push up practice
WOD: 30:30 (30 seconds or work 30 seconds of rest) 5 rounds of each.
kbs
push up
sprints or burpees depending on room available.
record reps to comments if you want!
Warm up: 50 jumping jacks, 10 burpees, then squat work, 10 air squat, 10 front squat, 10 OHS (three rounds) use "some" weight.
STR: 3x5 close grip bench press or hand stand push up practice
WOD: 30:30 (30 seconds or work 30 seconds of rest) 5 rounds of each.
kbs
push up
sprints or burpees depending on room available.
record reps to comments if you want!
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