Warmup
Row 2000m
rest 5 min
Max rnds of: (Min 3 rnds)
10 ring dips unbroken
30 sec rest
Thursday, Feb. 4th, 2010
Warmup
21-15-9
Burpees
KB swings 1.5p
rest 5 min
3 x 10 Toes to bar
1 min rest between sets
21-15-9
Burpees
KB swings 1.5p
rest 5 min
3 x 10 Toes to bar
1 min rest between sets
Friday, Jan. 29th, 2010
Quick 5-10 min warmup
OC throwdown WOD #3
OC throwdown WOD #4
OC throwdown WOD #3
5 rounds:
45 sec AMRAP Dead Lift – 225#/155#
Rest 15 sec
45 sec AMRAP Burpees
Rest 15 sec
(Total reps are athletes’ score. Burpees need to be done with an upright torso, no muted hips and a visible jump off the ground must occur)
rest 10 minOC throwdown WOD #4
5 min max clean in lbs; rest 0 sec
5 min Cindy (chest-bar pullups) for total reps; rest 0 sec
5 min row calories
Total score = max 1RM weight lifted in lbs + total reps in 5 min Cindy + total cals in 5 min rowed (i.e. 285# + 240 reps (8 rounds) + 100 cals = score of 625 score)
Highest score wins…! Athlete is responsible for putting weights on and off.
Thursday, Jan. 28th, 2010
Quick 5-10 min Warm-up
OC throwdown WOD #1
rest 10 min
OC throwdown WOD #2
OC throwdown WOD #1
7 rounds for time;
5 squat clean thruster
10 toes to bar
(each round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, clips and weights will be provided; toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7thround, gals starting weight is 45# increasing to 105# by 7th round)rest 10 min
OC throwdown WOD #2
For time;
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
(If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT.Tuesday, Jan. 26th, 2010
warm-up
max Bench
rest 5 min
3rnds of:
10 ring dips (unbroken)
30 wallball (unbroken)
50 box jumps (unbroken)
*every time your set is broken add 5 burpees to the end of the workout
max Bench
rest 5 min
3rnds of:
10 ring dips (unbroken)
30 wallball (unbroken)
50 box jumps (unbroken)
*every time your set is broken add 5 burpees to the end of the workout
New standard warmup
3 min of skipping (finish with 50 DUs)
or
750m row at 22 strokes/min @ ~60% (last 250m at 30 strokes/min @ ~85%)
then dynamic stretching from head to toe ~3min
then a callistetic progression of:
15 - kipping pullups, pushups, situps, squats, back ext.
10 - ring rows, dips, V-ups, jumping squats, hip+back exts
5 - strict pullups, handstand pushups, GHD situps, pistols, Glute-ham raises
(you don't have to do these as fast as possible but at a reasonable quick pace)
then perform active release stretching on any tight muscles 3x30 sec/muscle
then 10 - eagles, scorpions, dead-bug and hip mobility
then samson stretch 30 sec
total time ~20-30 min
or
750m row at 22 strokes/min @ ~60% (last 250m at 30 strokes/min @ ~85%)
then dynamic stretching from head to toe ~3min
then a callistetic progression of:
15 - kipping pullups, pushups, situps, squats, back ext.
10 - ring rows, dips, V-ups, jumping squats, hip+back exts
5 - strict pullups, handstand pushups, GHD situps, pistols, Glute-ham raises
(you don't have to do these as fast as possible but at a reasonable quick pace)
then perform active release stretching on any tight muscles 3x30 sec/muscle
then 10 - eagles, scorpions, dead-bug and hip mobility
then samson stretch 30 sec
total time ~20-30 min
Friday, Jan. 22, 2010
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift 235#
Bench Press 155#
Squat Clean 115#
rest 10 min
8 x 30m sprints w/ 30sec rest
10-9-8-7-6-5-4-3-2-1
Deadlift 235#
Bench Press 155#
Squat Clean 115#
rest 10 min
8 x 30m sprints w/ 30sec rest
Thursday, Jan. 21st, 2010
"Fran"
21-15-9
Thrusters 95#
Pullups
rest 10 min
21-15-9
KB swings 1.5 pood
burpees
21-15-9
Thrusters 95#
Pullups
rest 10 min
21-15-9
KB swings 1.5 pood
burpees
Tuesday, Jan. 19th, 2010
Front Squat
5-3-1-1-1-1
rest 5 min
4 rnds of
AMRAP in 30 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 30 sec Pullups
rest 1 min
5-3-1-1-1-1
rest 5 min
4 rnds of
AMRAP in 30 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 30 sec Pullups
rest 1 min
Monday, January 18th, 2010
work up to a max Clean and Jerk
rest 5 min
for 1 min perform up to 30 pullups for every pullup missed perform that many pushups the following minute. Continue for as long as you can finish the pushups within the following minute.
rest 5 min
max pistols each leg
rest 5 min
for 1 min perform up to 30 pullups for every pullup missed perform that many pushups the following minute. Continue for as long as you can finish the pushups within the following minute.
rest 5 min
max pistols each leg
Friday, Jan. 15th, 2010
1000m row
50 thrusters 45#
30 pullups
rest 10 min
21-15-9
Ring pushups
GHD situps
rest 5 min
practice free standing handstand for 2min total work
50 thrusters 45#
30 pullups
rest 10 min
21-15-9
Ring pushups
GHD situps
rest 5 min
practice free standing handstand for 2min total work
Thursday, Jan. 14th, 2010
Bench Press
5-5-5-3-3-3
rest 5 min
5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest
rest 5 min
max kipping pullups
5-5-5-3-3-3
rest 5 min
5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest
rest 5 min
max kipping pullups
Tuesday, Jan. 12th, 2010
Front Squat
5-5-5-5-5
rest 5 min
WOD:
3rnds of:
50 Double Unders
40 situps
30 squats
20 knees to elbows
10 strict pullups
rest 5 min
Skill work - 3 rnds of:
L-sit parallel bar (PB) tuck - 20 sec
rest 20 sec
L-sit PB low (legs straight feet just off ground) - 10 sec
rest 20 sec
L-sit PB (legs straight parallel to ground - rounded back) - 5 sec
rest 20 sec
5-5-5-5-5
rest 5 min
WOD:
3rnds of:
50 Double Unders
40 situps
30 squats
20 knees to elbows
10 strict pullups
rest 5 min
Skill work - 3 rnds of:
L-sit parallel bar (PB) tuck - 20 sec
rest 20 sec
L-sit PB low (legs straight feet just off ground) - 10 sec
rest 20 sec
L-sit PB (legs straight parallel to ground - rounded back) - 5 sec
rest 20 sec
Monday, Jan. 11th, 2010
Jerk (clean from floor)
3-3-3-3-3
rest 5 min
50 pullups
50 pushups
50 situps
50 squats
rest 3 min
1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)
3-3-3-3-3
rest 5 min
50 pullups
50 pushups
50 situps
50 squats
rest 3 min
1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)
Friday, Jan 8th, 2010
CFWU x 2
3 rnds of:
5 reps 185# Clean & Jerk
10 HSPUs
rest 5 min
2 rnds of:
2x30 yrd sprints
30 KB swings
2x30 yrd sprints
30 box jumps
rest 5 min
3 times through the following progression
15 sec Planche - frog stand
10 sec Planche - advanced frog stand
5 sec Planche - tuck
3 rnds of:
5 reps 185# Clean & Jerk
10 HSPUs
rest 5 min
2 rnds of:
2x30 yrd sprints
30 KB swings
2x30 yrd sprints
30 box jumps
rest 5 min
3 times through the following progression
15 sec Planche - frog stand
10 sec Planche - advanced frog stand
5 sec Planche - tuck
Thursday, Jan. 7th, 2010
Bench Press
5-5-5-5-5
rest 5 min
5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest
rest 5 min
max wide grip pullups
max straddle L PB-low
5-5-5-5-5
rest 5 min
5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest
rest 5 min
max wide grip pullups
max straddle L PB-low
Tuesday, Jan. 5th, 2009
Front Squat
5-10-20-30
rest 5 min
Wod:
5 rnds:
10 GHD situps
5 Muscle ups
rest 3 min
3 max elbow lever holds
5-10-20-30
rest 5 min
Wod:
5 rnds:
10 GHD situps
5 Muscle ups
rest 3 min
3 max elbow lever holds
Monday, Jan. 4th, 2009
7 rounds of:
3 Hang Power Snatch
2 Power Snatch
1 Snatch
(use same weight for all three lifts, complete all three in a row then rest)
rest 2 min/rnd
Wod:
50 Pullups
50 Pushups
50 Situps
50 Squats
rest 3 min
1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)
3 Hang Power Snatch
2 Power Snatch
1 Snatch
(use same weight for all three lifts, complete all three in a row then rest)
rest 2 min/rnd
Wod:
50 Pullups
50 Pushups
50 Situps
50 Squats
rest 3 min
1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)
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