with a partner 30 min Amrap:
10 wall ball shots 20 lb
10 sumo deadlift high pull 75 lb
10 box jump 20"
10 push press 75 lb
10 calorie row (sub 10 burpees)
alternate between movements with a partner, so only 1 partner working at a time. Score is total rounds completed with partner. 1 round consists of each partner completing all 5 movements and reps.
Tentative efforts lead to tentative outcomes. Therefore, give yourself fully to your endeavors. Decide to construct your character through excellent actions, and determine to pay the price for a worthy goal. The trials you encounter will introduce you to your strengths. Remain steadfast… and one day you will build something that endures, something worthy of your potential. -Epictetus
Monday, February 28, 2011
Saturday, February 26, 2011
"Balto"
warm-up
3 mile run
wod:
30-20-10 rep rounds for time of:
front squat 95 lb
leg levers
chin-ups
barbell rollouts
diamond push-ups
Thursday, February 24, 2011
02-24-11
for time:
50 barbell lunges 95 lb
50 air squats
50 bench press 135 lb
50 push-ups
5o good mornings 45lb barbell
50 butterfly sit-ups (soles of feet together) holding 25 lb plate
rest 5 min
1.5 mile run for time
50 barbell lunges 95 lb
50 air squats
50 bench press 135 lb
50 push-ups
5o good mornings 45lb barbell
50 butterfly sit-ups (soles of feet together) holding 25 lb plate
rest 5 min
1.5 mile run for time
Wednesday, February 23, 2011
"Bodyblaster"
for time:
25 bodyblasters*
run 400m
20 bodyblasters
run 400m
15 bodyblasters
run 400m
10 bodyblasters
run 400m
5 bodyblasters
run 400m
*1 bodyblaster= 1 burpee (with clap overhead and feet leave minimum of 6 inches off floor on way up), 1 dead hang-pull-up keep hands on bar go straight into 1 knee to elbow.
25 bodyblasters*
run 400m
20 bodyblasters
run 400m
15 bodyblasters
run 400m
10 bodyblasters
run 400m
5 bodyblasters
run 400m
*1 bodyblaster= 1 burpee (with clap overhead and feet leave minimum of 6 inches off floor on way up), 1 dead hang-pull-up keep hands on bar go straight into 1 knee to elbow.
Tuesday, February 22, 2011
Monday, February 21, 2011
Saturday, February 19, 2011
"Reload"
wod:
with a 10 minute running clock:
1st minute
1 deadlift bodyweight
10 push-ups
2nd minute
2 deadlift bodyweight
10 push-ups
3rd minute
3 deadlift bodyweight
10 push-ups
and so until 10th minute
10 deadlift bodyweight
10 push-ups
recover/reload
10 minute running clock again
1st minute
1 deadlift bodyweight
10 scissor jumps
2nd minute
2 deadlift bodyweight
10 scissor jumps
and so on until 10th minute
10 deadlift bodyweight
10 scissor jumps
5 lateral burpee penalty for each round not completed within minute.
Friday, February 18, 2011
micheal + chipper
"Micheal"
3 rounds for time:
800m run
50 ghd sit-ups
50 back extensions
rest then
for time:
100 sumo dead lift high pull 95 lb
100 back squat 95 lb
100 push press 95 lb
Thursday, February 17, 2011
miscellaneous
run 5 k
superset:
db chest press
p-bar push-ups
db one arm row
db one arm standing lateral raise
db overhead tricep pullover
db tricep kickback
standing barbell bicep curl
sitting db one arm bicep curl
with each superset choose a weight to get 8-10 reps for first exercise and 12-15 reps for second exercise. repeat each superset for total of 3 rounds each. rest as needed between supersets and rounds but try to complete all rounds around 30 minutes.
Wednesday, February 16, 2011
Tuesday, February 15, 2011
Goblet
10 rounds for time:
10 pull-ups
15 goblet squats 1.5 pood or 55 lb db
20 swings 1.5 pood or 55 lb db
10 pull-ups
15 goblet squats 1.5 pood or 55 lb db
20 swings 1.5 pood or 55 lb db
Saturday, February 12, 2011
saturday silliness
endurance wod:
1 mile run
2 mile bike ride
1 mile run
2 mile bike ride
1 mile run
2 mile bike ride.
cover as much distance as possible
then for time:
30 of the each of the following:
weighted walking lunge 35 lb db each arm
jump squats
pull-ups
bicep cable curl
shoulder press 45 lb db
dips
push-ups
tricep cable press down
after completing all movements 30 reps repeat but do only 15 reps of each movement.
Friday, February 11, 2011
02-11-11
skill work:
every minute on the minute for 10 minutes:
2 rep snatches use 80-90% of 1 rm
wod:
5 rounds for time:
15 power snatches 75 lb
15 med ball cleans 20-30 lb ball
15 box jumps 24"
cool-down:
"oregon abs"
25 mason twists, 50 leg levers, 75 sit-ups, 100 flutter kicks.
Wednesday, February 9, 2011
mainsite thursday
for time complete:
21 deadlifts 225lb
400 m run
18 deadlifts 225 lb
400 m run
15 deadlifts 225 lb
400 m run
12 deadlifts 225 lb
400 m run
Tuesday, February 8, 2011
Monday, February 7, 2011
Triplet tuesday
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 rep rounds for time of:
burpees
russian swings 2 pood
ghd sit-ups*
*see comments for possible substitution
after every round complete 3 hand stand push-ups before moving into next round and at the end of last round so 30 hspu total
Mainsite Monday
for time:
135 lb thrusters 15 reps
35 lb weighted pull-ups 15 reps
95 lb thrusters 21 reps
20 lb weighted pull-ups 21 reps
65 lb thrusters 36 reps
36 pull-ups
Friday, February 4, 2011
Nancy and...
Nancy
5 rounds for time of:
400 m run
15 x OH squats, 95 lb
rest, then do 2 rounds of the following super sets, (rest as needed between super sets)
15 x chest fly (use cable, DB or machine)
8 x DB chest press
*use max weight for reps; for the second super set switch up the order
then,
10 x Hercules, DB
15 x diamond push-ups
5 rounds for time of:
400 m run
15 x OH squats, 95 lb
rest, then do 2 rounds of the following super sets, (rest as needed between super sets)
15 x chest fly (use cable, DB or machine)
8 x DB chest press
*use max weight for reps; for the second super set switch up the order
then,
10 x Hercules, DB
15 x diamond push-ups
Thursday, February 3, 2011
wod for 2/3/11
Perform 13-, 9-, 5-, 3-, and 1-rep rounds of:
Back Squat
Push Press
Dead Lift
*try and increase load with each set per exercise; do exercises in whatever order desired.
record 5RM for each exercise. Rest as needed. Goal is strength training & form improvement.
Back Squat
Push Press
Dead Lift
*try and increase load with each set per exercise; do exercises in whatever order desired.
record 5RM for each exercise. Rest as needed. Goal is strength training & form improvement.
Wednesday, February 2, 2011
Honoring Jack Lalanne
The great health pioneer Jack Lalanne passed away in 2011 at the age of 96. So, today's wod will be a 'for time' challenge of 11 different exercises, many of which involve the push-up in honor of Jack's push-up record. We will be doing 6 reps of each exercise for 9 rounds. As inspiration for the wod, here are some of my favorite Lalanne quotes:
Many so-called spiritual people, they overeat, drink too much, they smoke and don't exercise. But they do go to church every week and pray, "Please help my arthritis. Please help me bring up my strength, make me young again."
Everything you do in life, I don't care, good or bad - don't blame God, don't blame the devil, don't blame me, blame you. You control everything! The thoughts you think, the words you utter, the foods you eat, the exercise you do. Everything is controlled by you.
So, the wod for 2/3/11 is 9 rounds of 6 reps for time of: (record time in comments)
tuck jumps
push-ups, hands release at bottom
box jumps, the higher the box the better
clapping push-ups, as high off the ground as you can
chin-ups
diamond push-ups
scissor jumps, six each leg for total of twelve
burpee modification, push-up*
double-unders
man-makers, DB; choose DB around 20% of BW*
pull-ups
*see comments
Many so-called spiritual people, they overeat, drink too much, they smoke and don't exercise. But they do go to church every week and pray, "Please help my arthritis. Please help me bring up my strength, make me young again."
Everything you do in life, I don't care, good or bad - don't blame God, don't blame the devil, don't blame me, blame you. You control everything! The thoughts you think, the words you utter, the foods you eat, the exercise you do. Everything is controlled by you.
So, the wod for 2/3/11 is 9 rounds of 6 reps for time of: (record time in comments)
tuck jumps
push-ups, hands release at bottom
box jumps, the higher the box the better
clapping push-ups, as high off the ground as you can
chin-ups
diamond push-ups
scissor jumps, six each leg for total of twelve
burpee modification, push-up*
double-unders
man-makers, DB; choose DB around 20% of BW*
pull-ups
*see comments
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