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