November 27, 2013

A.

Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
Sets 4-8 – 5 reps @ 75%
Rest 2 minutes between sets.

B.

Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips

Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).

C.

With a 10 minute running clock:

Run 1 mile

Max Burpees with the remainder of the time

November 26, 2013

A.

3 sets not for time:

Muscle Ups x 3-6 reps

Toes to Bar x 10-12 reps

Handstand Walk x 30-40 ft

B.

3 sets of:

Pause Jerks x 3 reps

-rest as needed

C.

Every minute on the minute for 10 minutes:

Clean + Front Squat + Shoulder to Overhead

D.

3 sets for times of:

25 calorie row

Deadlift x 5 reps (275/185 lbs)

Shoulder to overhead x 10 reps (155/95 lbs)

Box jump x 15 reps (24/20”)

-rest 90 seconds

November 25, 2013

A.

5 sets of:

Muscle Snatch x 1 rep

-Rest as needed

B.

5 sets of:

Halting Snatch Deadlift + Hang Power Snatch + Overhead Squat

-Rest 2-3 minutes

C.

For Time:

100 Double Unders

Then..

3 rounds of:

20 Chest to Bar Pull-Ups

20 Kettlebell Swings (24/16 kg)

November 22, 2013

A.

10 minutes to find

2RM Overhead Squat 

*Barbell taken from ground.
 

Then...

30 Burpee Pull-Ups for time

B. 

Team Burden Run 

2 mile run 

800 meter log run 

200 meter tire flip 

100 meter sled pull

November 20, 2013

A.

Take 10 minutes to build to a max deficit handstand push up

B. 

Every minute OTM for 16 minutes: 

Odd minutes – Touch & Go Deadlifts x 5-7 reps 

Even minutes – Ring Dips x 5-7 reps

 

C. 

For time: 

1000 meter row 

10 x 50ft shuttle run

November 19, 2013

A. 

3 sets not for time of: 

Muscle-ups x 3-6 reps 

Double-unders x 40-50 unbroken reps 

Toes-to-bar x 12-15 reps 

B. 

5 sets of: 

Clean High Pull + Power Clean + High Hang Clean 

Rest 2-3 minutes 

C.

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

*Women will use 95 lbs

.

November 18, 2013

A.

Every minute on the minute for 10 minutes :

Back Squat x 2 reps (80-85% of 1rm)

B.

6 sets of:

Sntach + Hang Snatch

-rest as needed

C.

In 2:30 complete:

500m row

Chest to Bar Pull-Ups x max reps

-rest 90 seconds

*repeat 3 more times

November 15, 2013

A.

Every minute on the minute for 12 minutes

Power Clean + Hang Clean

B.

As many rounds and reps as possible in 20 minutes of:

5 Handstand Push-Ups

10 Alternating One Legged Squats

5 Muscle Ups

C.

Three sets of:

GHD Hip Extension x 8-10 reps

Strict Toes-to-Bar x 8-10 reps

November 13, 2013

A.

5 Sets of:

Bench Press x 3 reps

@ 75-85% of 3rm from last week

B.

For time:
Run 1,200 meters
63 kettlebell swings (1.5/1 pood)
Run 800 meters
42 kettlebell swings (1.5/1 pood)
Run 400 meters
21 kettlebell swings (1.5/1 pood)

C.

Within 90 seconds of completing B:

5 minutes to establish

1 rep max Shoulder-to-Overhead

November 12, 2013

A.

Overhead Squat 1-1-1-1-1 reps

Front Squat 1-1-1-1-1 reps

Back Squat 1-1-1-1-1 reps

B.

Seven rounds for time of:
3 Forward rolls

5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

Details at GymnasticsWOD

C.

Three sets of:

GHD Sit-Ups x 15 reps

Glute Ham Raise x 15 reps

November 11, 2013

A.

Every minute on the minute for 15 minutes

Snatch x 1 rep

B.

Three sets for times of:

15 Chest-to-Bar Pull-Ups

50 Double-Unders

Rest 3-4 minutes

(These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)

C.

Max 500 m row

Rest 2 mins…

3 attempts for Max Distance Broad Jump

*record time and all three distances

 

 

November 8, 2013

A.

Bench Press – 10 minutes to find 3RM

then,

1 attempt max bench reps at 225.

B.

For time:

75 GHD Sit-ups

50 Overhead Squats (135/95)

25 Bar Muscle-ups

C.

Row 2000 meter cooldown

(keep stroke rate between 18-20 spm)

November 6, 2013

A.

10 minutes – pull up rig traverses

B.

3 attempts to find max Bear Complex

Bear Complex = Power Clean + Front Squat + Jerk + Back Squat + Jerk

You may squat clean, but must perform a front squat immediately following. You may also thruster the bar overhead coming out of the front & back squat

315 Bear Complex

C.

“Sled Helen”

3 rounds for time of:

100yd sled push

21 Kettlebell Swings (53/35)

12 Pull-ups

November 5, 2013

A.

“Rowling” – 5 frames. 

15 Hollow Rocks between frames.

B.

5 sets of:

1 ¼ Front Squat x 3 reps

Rest 2-3 minutes.

(compare to 8/16/13)

C

For time:

10 Muscle-ups

75 pound Push press, 100 reps

Row 1000 meters.

November 4, 2013

A. 

3 sets of:

Drop Snatch x 2-3 reps

B.

Every minute, on the minute, for 12 minutes:

Minutes 1-4: High Hang Snatch x 1 rep

Minutes 5-8: Hang Snatch (from knee) x 1 rep

Minutes 9-12: Snatch (from floor) x 1 rep

-Try to increase load each minute.

C. 

AMR in 12 minutes of:

Wall Ball Shots x 15 unbroken reps (20/14)

Double-unders x 30 unbroken reps

200 meter run with medicine ball