core essentials

strength work:
superset 4 sets of 12
db skull crusher (use 2 db lying flat on a bench)
db standing bicep curl (keep palm of hands supinated for all 12 reps)
db incline chest fly
wod:
5 rounds for time:
20 kb swings 1.5 pood-2 pood
20 ghd sit-ups
20 back extensions
20 knee to elbow

wod for 11-30-10

skill

3 rounds of not for time:

5 reps shoulder press strict

3 reps push press

1 rep push jerk or split jerk

you cannot drop bar until end of round, rest at least 2 min between rounds, try to increase weight each round.

then for time complete the following wod:

15 hang power snatch 95 lb

15 burpee box jump 24"

10 double unders

12 hang power snatch 95 lb

12 burpee box jump 24"

20 double unders

9 hang power snatch 95 lb

9 burpee box jump 24"

30 double unders

6 hang power snatch 95 lb

6 burpee box jump 24"

40 double unders

3 hang power snatch 95 lb

3 burpee box jump 24"

50 double unders

post heaviest weight for skill portion and time for wod to comments

couplet time

warm-up (buy-in to workout)

2 mile run at moderate pace

wod

for time:

back squat bodyweight 20 reps

80 air squats

back squat bodyweight 15 reps

60 air squats

back squat bodyweight 10 reps

40 air squats

back squat bodyweight 5 reps

20 air squats

random blaster

wod recap for 11/26/10

4 rounds of:
500 m row
25 x reps bench press, 115 lbs.

then,
did 200m challenge on rower

then,
practiced sot presses and snatch balances

then,
did 5 rounds of:
Hercules movement, DB
diamond push-ups

then,
did 10 sprint swim intervals

1941

wod for 11/24/10 to inaugurate the year Pres. Roosevelt made Thanksgiving an official holiday

For time:
run 800 m
then, do the following 19 exercises for 41 repetitions
jumping pull-ups
air squats
push-ups
mountain climbers
sit-ups
man-makers
scissor jumps
barbell lunges
burpees
barbell curls
diamond push-ups
knees-to-elbows, push-up position
box jumps
thrusters
V-ups
SDLHP
push press
double-unders
OH squats
run 800 m

Death by a trio

wod for 11/23/10

Perform modified "death by" as follows for OH squats, snatches, and clean & jerk:

Do five OH squat reps the first minute, six the second minute, seven the third minute and so on until failure.

Rest as needed, then do the same with snatches and then clean & jerks.

let deadlifts be your friend

wod for 11/22/10

Deadlift 1-1-1-1-1

rest as needed, then

10 rounds for time of:
10 x deadlifts
10 x burpees

wods for next 3 days

take 3 days to complete the following wods in any order or manner (1 per day, 2 a day with 1 rest period, or 3 a day 2 day rest)

wod 1 day 1:

choose one of the following sports:

bike, run, swim, c2 (row) and do the following;

120:60 (2 min on 1 min off) X 6 (6rounds of that)

then

'10 rounds of 7' for time:

7 hang squat clean 95 lb

7 stiffed legged deadlift 95 lb

7 med ball twist (sit on floor feet out in front while holding feet off ground touch med ball on one side move to other side and back as 1 rep)

wod 2 day 2:

for time:

run 1 mile

5 rounds of:

2 L-pullups

3 deadhang pull-ups

4 kipping pull-ups

(any grip and releasing from bar allowable)

8 round tabata scissor jump (to increase intensity hold dumbbells in hands during working periods or hold bottom of lunge during rest periods alternating which foot forward during rest)

5 rounds of:

2 L-pull-ups

3 deadhang pull-ups

4 kipping pull-ups

run 1 mile

wod 3 day 3:

10 rounds for time:

135 lb benchpress 10 reps

10 clapping push-ups

200 m sprint

then

100 v-ups for time

post times, comments under headings wod1, wod2, wod 3.

"concept 2 manmaker"

complete the following for time:

30 manmakers 35lb dumbbells, row 500m

20 manmakers 40lb dumbbells, row 1000m

10 manmakers 45lb dumbbells, row 2000m

"dippy"

every minute on the minute for 10 minutes:

10 weighted dips (in between 25 to 45 lb)

5 knee to elbows

then for time:

20 burpees

30 wallball (I will sub 45 lb barbell thrusters)

40 kb swings 1.5 pood

50 box jump 24"

40 kb swings 1.5 pood

30 wallball (sub 45lb barbell thrusters)

20 burpees

post weight for dips and time to comments

"3 little wods and a little wolfie"

"little wolfie"

run 1.5 miles try to increase pace every .5 miles

rest 3 min

wod 1

6 rounds for time wearing 20 lb vest (if available):

3 push jerk 155lb

6 chin-ups

9 push-ups (feet and hands elevated off floor)

rest 2 min

wod 2

tabata back squat 115lb 8 rounds

rest 1 min

tabata air squat 8 rounds

score lowest round for each

rest 3 min

wod 3

5 rounds for time:

4 hand stand push up

8 kb swings 2 pood

12 ghd sit-ups

Progressive Power

wod for 11/12/10

OH squat 1-1-1-1-1
snatch 1-1-1-1-1
clean & jerk 1-1-1-1-1

*try and increase load on each of 15 sets; record 1RM for each

Veteran's Day Tribute

wod for 11/11/10

3 rounds for time:
25 x OH lunge 35lb (1 pood KB) DB right arm
25 x OH lunge 35lb DB left arm
25 x 4-count knees to elbows, push-up position (R knee to L elbow...)
50 x swings, 35lb DB
50 x double-unders
500 m row or run

Poker Time

group wod:
use all 2s, face cards, aces, and jokers from deck of cards and assign the following exercises to each card. face cards = 10 x reps; aces = 15 x reps; jokers = 50 x reps; 2s = 2 mins. time of exercise. shuffle the cards, turn them over, and take turns drawing from top card of deck. the person who draws is first to do exercise. choose heaviest weight to complete reps.

Heart: J=bench press, Q=med ball dynamic p/ups, K=moving DB p/ups, A=diamonds, 2=plank
Diamond: J=chest-to-bar pull-ups, Q=L-pull-ups, K=SDLHP, A=deadlift, 2=GHD/back ext.
Spade: J=OH squat, Q=snatch balance, K=front squat, A=back squat, 2=jump rope
Club: J=push press, Q=HS p/ups, K=snatch, A=clean & jerk, 2=barbell curls
Black Joker=burpees, 12" target; Red Joker=scissor jumps

press before you sweat

Bench Press 1-10-1-20-1-30

then

7 rounds for time of:
3 x weighted pull-ups
5 x burpee box jumps
7 x diamond push-ups
9 x deadlifts

"half barbara" + "how bout some double unders?"

"half barbara "

5 rounds for time of:

10 pull-ups

15 push-ups

20 sit-ups

25 squats

rest 1 min between rounds. 15 min cap total including rest so got to get after it.

rest

"how bout some double unders"

500 double unders for time

every 75 double unders complete an 80 yd sprint

20 min cap total workout

just messin around

run 5k

then 10,9,8,7,6,5,4,3,2,1 rep rounds of

135 lb incline chest press

95 lb sumo deadlift high pull

reverse dips with 95 lb barbell across lap

40 lb dumbell chest fly

40lb dumbell bicep curl to be completd on even rep rounds only after holding db in a static bicep hold for 30 sec standing

not timed but to be completed moving from one exercise to the next at a steady pace

thrustin 2 for 1 modified

wod:
tabata treadmill run 8 rounds 20 sec on 10 sec off

rest 2 min

3 rounds for time:
115 lb thruster 10 reps
20 wall ball shots (12 lb med ball, all i got for now)
20 air squats
30 sit-ups

rest 2 min

tabata treadmill run repeat

"Bring it home" for time 5 rounds of:
75 lb thruster 10 reps
10 leg raises

'thrustin 2 for 1's"

3 rounds for time:

115 lb thruster 10 reps

2 for 1 wall ball shots 20 reps

30 sit-ups

see first comment

"pyramid helen"

for time:

1200 m run

63 kb swings 1.5 pood

36 pull-ups

800 m run

42 kb swings 1.5 pood

24 pull-ups

400 m run

21 kb swings 1.5 pood

12 pull-ups