Wednesday, September 1, 2010

WODs for the week of 9/6/2010

Day 1

Buy-In
Snatch: 5-5-5-5-5 (goal is to increase weight each round and not to decrease weight)
Snatch pulls: 3-3-3 (go as heavy as possible keeping good form)
Abs: 100 ABMAT Situps

Metcon

Amanda
9-7-5
Muscle-Ups
Squat Snatches (135/95)

Cash-Out
5-5-5-5 skin the cats (try to do each set without coming off the rings)


Day 2

Buy-In
Deadlift: 3-3-3-3-3 (85%+ 1rm)
Press: 1-1-1-1-1
Back Ext: 10-10-10

Metcon

12 minute amrap of pushup deadlifts, but EMOM clean and jerk the weight
POST LOADS AND REPS COMPLETED

Cash-Out
Max reps 1 minute of squats
3 attempts


Day 3

Buy-In
Good Mornings 95/65: 10-10-10
Then
For Time
50 Toes to bar
800m run

Metcon
Every minute on the minute for 20 minutes

1 rope climb (touch metal bar at the top)
7 power cleans 155/105

Cash-Out
50 clapping pushups


Day 4
Buy-In
Back Squat: 5-5-5-5-5
Front Squat: 3-3-3-3-3
Abs: 50 ab wheel roll outs

Metcon

5 rounds for time
Back Squat 15 reps 135/95
Run 200 meters
Front Squat 10 reps 135/95
Run Backwards 200 meters


Day 5
Buy-In
20 ring handstand pushups

Metcon
ADAMBROWN

2 rounds for time of

24 deadlifts 295
24 box jumps 24in
24 wallball shots
24 bench press 195
24 box jumps 24in
24 wallball shots
24 cleans 145

Cash-Out
Go Home



Thursday, August 26, 2010

Week of 8/30/2010

Day 1


Optional Morning Endurance 0006 - 2 x 3k (rest 10 minutes between efforts)


Strength


2 position snatch

mid thigh 2 x 3 @ 80%

floor 2 x 3 @ 80%


snatch pulls 100% 3x3

snatch push press - 5,4,3,2,1


back ext - 3x10

abs - 100 abmat or 45 ab wheel


Metcon


3 rounds for time


15 squat snatches 95 lbs

50 wallballs

50 double unders


Brian - 25:43 on 7/7/2010

Kurt - 27:54 on 7/7/2010




Day 2


Strength


Squat: 8-8-8-8 @ 80% 1rm

Press: 3-3-3-3-3


Metcon


6 rounds for time


8 thrusters 95/65

10 kb swings 2/1.5

12 toes to bar



Day 3


Optional Morning Endurance 0007


Run 200 (rest 200 meter time)

Run 400 (rest 400 meter time)

Run 600 (rest 600 meter time)

Run 400 (rest 400 meter time)

Run 200 meters


Metcon


3 rounds for time

20 handstand pushups

20 burpees



Day 4


Optional Morning Endurance 0008


Run: Tabata sprints 20 seconds of work 10 seconds of rest - 8 rounds (record distance)


Strength


2 position clean


mid thigh - 2x3 @ 80%

floor - 2 x 3 @ 80%


clean pulls - 3x3 @ 100%

rack jerk behind neck - heavy single

Romanian Deadlifts - 3x6

abs - 100 abmat or 45 abwheel


Metcon

5 rounds for time

1 overhead squat 135/95
9 SDHP 2/1.5 pood
3 overhead squat 135/95
6 clapping pushups
5 overhead squats 135/95
3 muscle ups





Day 5

Strength

Bench Press: 8-8-8-8 @ 80% 1rm
Strict Pullups: 3 x max reps
Ring Dips: 3 x max reps

Then Tabata for 8 rounds each alternating between exercises

20 seconds pushups
10 seconds rest
20 seconds pullups
10 seconds rest
20 seconds of ring dips
10 seconds rest
20 seconds of abmat
10 seconds of rest
repeat 7 more times

Your score is the lowest number of reps you got on each round.

Example: John Doe

Pushups - 15,12,11,10,9,9,9,8
Pullups - 10-10-10-10-9-9-9-8
Ring dips - 14-14-14-12-12-11-11-11
Abmat - 16-16-15-14-13-11-11-11

So the total score would be 8+8+11+11 = 38




Thursday, August 19, 2010

WODS for 8/23/2010

Day 1

Optional Morning Endurance WOD 0002: Run a 5k

Afternoon WODs

1. 3 pos snatch: high hang, mid thigh, floor: work up to 70%x3x3
2. sn pulls: work up to 90%x3x3
3. sn pp: work up to a mid weight i.e. 65% of best sn x 3-4 reps x 3-5 sets
4. back extension: 3 x 10
5. abs: your choice.

Then

As many rounds as possible in 12 minutes
5 power snatches 95/65
200 meter sprint

Day 2


Deadlift 4, 4, 4, 4 @ 80% of 1 RM (1 min rest)
Strict Pull Ups 3 x max reps (3 min rest)

Then

As many rounds as possible in 14 minutes
5 deadlifts 275/185
1 round of cindy

Day 3

Optional Morning Endurance WOD 0003: Run - 4x200 (90 sec rest bwtn rds), 2x400 (2min rest btw rds),

Afternoon WOD

Death by wallballs
1 wall ball the first minute
2 wall balls the second minute
3 wall balls the third minute
.....go until you can't complete the number of wall balls required for that minute

Day 4

Optional Morning Endurance WOD 0004: Run - 1 mile (rest 2 minutes), 2x400 (rest 1min btwn rds)

Afternoon WODs

Squat 5x1
Press 5x5 (set new PR)
Ring Pull Ups 3x15 (chest to hands)

Then

1 to 10 muscle ups
5 thrusters 95/65 between rounds

Day 5

1. snatch: heavy single
2. cln and jerk: heavy single
3. fs: heavy single
4. abs: 100 sit ups

Then

800 meter run
10 power snatches 135/95
400 meter run
10 clean and jerks 155/115
200 meter run
10 front squats 185/135

Thursday, August 12, 2010

Garage Games Week Prep

Monday

3 rounds for time
400 meter run
20 wallballs
5 muscle ups


Tuesday

14 minute AMRAP
2 rope climbs
7 burpees
14 kb swings 1.5pood

Wednesday

12 minute AMRAP
10 box jumps 20inch
20 double unders
200 meter run

Thursday

hip mobility drills
pnf stretching
shoulder dislocators
foam rolling
ice baths

anything to help you recover

Friday

Anything to help you recover

hip mobility drills
pnfp stretching
shoulder dislocators
foam rolling
ice baths

Saturday
Garage Games

Open Men

WOD

  • 800m
  • Pull ups x 20 OR Jumping (from the ground) pull ups x 40
    • eliminate 2 – 8 left
  • burpee x 30
  • situps x 50
    • eliminate 2 – 6 left
  • 95# cleans x 15 (anyhow)
    • eliminate 2 – 4 left
  • box jumps/steps 19 inch x 40
    • eliminate 2 – 2 left
  • 400m
    • eliminate 1 – 1 left -winner

WOD

  • 95# ground to over head x 20
  • DL – 1x 135#, 185#, as many as you can 225# touch and goes
    • eliminate 2 – 8 left
  • HSPU (to 2 abmats) x 15 (kipping is allowed)
  • 400#s of Wall Ball 10ft mark (chose your ball)
    • Eliminate 2 – 6 left
  • 100ft 15# plate overhead lunges
    • eliminate 2 – 4 left
  • 150 x Double Unders OR 600 Singles
    • eliminate 2 – 2 left
  • Rope Climb x 2
    • eliminate 1 – 1 left

WOD

  • 400m 40# sand bag carry
  • 50 push-ups
    • eliminate 2 – 8 left
  • 100 squats
  • 35# KB swings x 60
    • eliminate 2 – 6 left
  • 200m sprint
  • Muscle Ups x 5 OR 15 x(ring pull ups & Ring dips)
    • eliminate 2 – 4 left
  • 185# DL x 30
    • eliminate 2 – 2 left
  • 1000m row
    • eliminate 1 – 1 left




Thursday, August 5, 2010

WODs for the week of 8/9/2010

Day 1

3 position snatch 70%
3x3 high hang
3x3 mid thigh
3x3 from the floor

snatch pull 90% 3x3

snatch grip push press from back 65% of 1rm snatch 4x5

Then

21 kb swings
21 sdhp 2pood
800 meter run
15 kb swings 2pood
15 sdhp 2pood
400 meter run
9 kb swings 2pood
9 sdhp 2pood
200 meter run


Day 2

back squat 70% 5x5
front squat 70% 3x5
20 strict pullups
50 toes to bars

Then

Lizzie

12,9,6,3
185lb power cleans
Ring Dips

For time

Day 3

20 minute amrap

12 clapping pushups
8 med ball cleans
4 hspu


Day 4

3 position clean 70%
High Hang 3x3
Mid Thigh 3x3
From the floor 3x3

clean pulls 90% 3x3

rack jerk from behind the neck 65% of best jerk 2x5

ab wheel 3 x 20


Day 5

Talia's Bday Wod

For Time: 26 of each

Sprint 26 yards w/ med ball
R ARM kb oh squats
Burpees
L ARM kb oh squats
Squats
Kb swings
Pullups
L ARM kb snatch
Lunges
R ARM kb snatch
Toes to bar
Sprint 26 yards with med ball

Thursday, July 29, 2010

WODs for the Week of 8/2/2010

SORRY FOR THE CRAPPY FONT. I HATE IT WHEN IT FORMATS LIKE THIS.

Day 1

1. back sqt: 90%x2x5 sets

2. front sqt: 70%x3x 3 sets

3. chins: 20 total

4. sit ups: 50 total


Day 2

1. snatch on the minute: 73%x1x5, 78%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1

2. glute ham back extensions: 3 x 10

3. sit ups: 100 total

Then

"Nate"

20 min AMRAP of

2 muscle ups

4 handstand pushups

8 KB Swings - 2 pood


Day 3


1. front sqt: 93%x1x6
2. back sqt: 70%x2x5
3. 3 x 15 ab wheel roll out

then

5 rounds for time

10 power snatches - 115 pounds

20 wallballs


Day 4

1. cln and jerk on the minute: 72%x1x5, 77%x1x5, 82%x1x5, 85%x1, 87%x1, 89%x1, 91%x1, 93%x1

2. reverse back extensions: 3 x 10

3. sit ups or knee ups or a combo: 100 total

Then

"Erin"

5 rounds for time

15 split cleans - 40 pound dumbbells

21 pullups


Day 5

15 minute AMRAP (going for max load and rounds)

1 max load squat clean and jerk
200 meter sprint

Thursday, July 22, 2010

WODs for the week of 7/26/2010

Day 1

Front Squat 3 @ 70%, 3 @ 80%, 3 @ 85%, 2x3 @ 90%
Press 5x5 @ 85% of 1 RM
Ring Dips 3 x max

Then

Complete 10 rounds:
Sprint 100 meters
*Rest intervals - 1:3 (work:rest)



Day 2

Gymnastic Skill Work - 30 mins*work on handstands, free handstands, bar muscle ups, rope climbs, rings, ect.

Then

"DT"
5 rounds for time
155# deadlift - 12 reps
155# hang power cleans - 9 reps
155# push jerks - 6 reps



Day 3

"Nancy"
5 rounds for time
400 meter run
15 overhead squats 95#

Day 4

Bench - 5,5,3,3,1,1,1,1
Strict Pullups - 3 x max reps

Then

1 to 10 of 135# squat cleans
between rounds
2 ring hspu
20 Double Unders
(once you can't do ring hspu anymore note where you stopped and go to the wall. Try to go for no kip. Go until you can't kip anymore, make a note, and then kip.)

Day 5

Deadlift 4x1 - you must use more than 90% of your 1rm on each attempt

GHD Situps - 3 x 20

Then

3 clean and jerks EMOM for 10 minutes

Choose a heavy load. 5 burpees for every round not completed