Monthly Archives: January 2017

Mon-Fri , January 30- February 3, 2017

MONDAY

warm up— jumprope 2 minutes—russian kbs—step ups—mountain climbers

WOD

7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

Post time for each round to comments.

TUESDAY

WARM UP—run 4 minutes—wall balls—box dips—wall squats

WOD

15-12-9 reps for time of:
135-lb. thrusters
Muscle-ups

WEDNESDAY

WARM UP— run 2 minutes–wall squats 30 sec– good mornings 30 sec— push ups 30 sec– run 2 minutes — repeat

WOD

Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each ladder to comments.

THURSDAY

WARM UP—RUN 3 MINUTES– RING ROWS—HANDSTAND HOLD—PUSH UPS—1 MINUTE SQUATS

Make 3 attempts at each of the following:
Max set L pull-up
Max distance handstand walk
Max set pull-up
Max time handstand hold

FRIDAY

2 MINUTE JUMPROPE—MOUNTAIN CLIMBERS– SPEED SKATERS — HOP–SKIP—WALKING LUNGE

10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Monday- Friday, January 23-27, 2017 ( 5-6am)

MONDAY

WARM  UP—100 JUMPROPES, HOP –SKIP—BROAD JUMP–WALKING LUNGES–SKIP AGAIN–12 EACH…RING ROWS—MED BALL CLEANS–PUSH UPS

Tiff

On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.

Post rounds completed to comments

 

TUESDAY

WARM UP—RUN 4 MINUTES—X15 MOUNTAIN CLIMBERS—MEDBALL CLEANS–WALL BALLS—-SPEED SKATERS

For time:
15 burpees, jumping over the barbell
225-lb. clean and jerks, 5 reps
12 burpees, jumping over the barbell
225-lb. clean and jerks, 4 reps
9 burpees, jumping over the barbell
225-lb. clean and jerks, 3 reps

 

WEDNESDAY

WARM  UP—ROW 500 M— 50 JUMPROPES—12-9-5…GOOD MORNINGS—HOLLOW ROCKS—ABMATS–1 MINUTE PLANK HOLD

5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions
STRENGTH:Bench press 3-3-3-3-3 reps

 

 

THURSDAY

WARM UP—RUN 6 MINUTES—20 EACH MED BALL CLEANS—KBS—BAR DIPS–

Nick

12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps
6 handstand push-ups on dumbbells

OR

5 rounds for time of:
20 L pull-ups
16 ring dips

Hang squat snatch 1-1-1-1-1-1-1 reps

FRIDAY

WARM UP

100 JUMPROPES, –HOP–SKIP–PRISONER HOP–LUNGES—30 SPEED SKATERS–50 MOUNTAIN CLIMBERS

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Monday- Friday, January 16-20, 2017

MONDAY

WARM UP –RUN 3 MINUTES—PVC THRUSTERS—PUSH UPS—MED BALL CLEANS

30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

TUESDAY

WARM UP—RUN 3 MINUTES– SIT UPS—RUSSIAN KBS LIGHT—SCORPIONS—HANDSTAND HOLD–STEP UPS–SUPERWOMAN

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

WEDNESDAY

WARM UP–150 JUMPROPE—PVC THRUSTERS–DB ROWS—STEP UPS–PUSH UPS

Fight Gone Bad!“

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

THURSDAY

WARM UP—RUN 6 MINUTES—wall squats —hollow rocks—ring rows

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups 
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-up

FRIDAY

warm up—run 400 m—good mornings –scorpions—hip thrusts— hop — skip–lunges— skip—med ball cleans—box dips

Deadlift 3-3-3-3-3

Five rounds of: 100 meter Sprint

Clean & jerk, 1 rep Max

MAX reps Muscle-up

Monday- Friday January 9-13, 2017 (500-600am)

 

 

MONDAY

WARM UP

RUN 4 MINUTES—X12  EACH OF  ring rows, parallette dips, hollow rocks, walking lunges

WOD

3 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

 

TUESDAY

warm up: run 3 minutes  15 medball cleans 9 wall balls 6 ballslams

21-15-9
Hang squat cleans, 50# dumbbell
Handstand pushups

 

WEDNESDAY

150 jumprope  7xeach— good mornings   —walking lunges — hop   —skip —wall squats then

 run 400m

For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders

THURSDAY

run 7 minutes

x15 ring rows—wall squats—wall balls—

Snatch 1-1-1-1-1-1-1

squat clean1-1-1-1-1-1-1-1

split jerk 1-1-1-1-1-1-1

back squat 1-1-1-1-1-1-1-1

FRIDAY

run 4 minutes— x12 wall squats , scorpions, mountain climbers, speed skaters

5 rounds for time of:

45#overhead barbell walking lunges, 50 feet

21 burpees

Let trailing knee gently kiss floors round on each lung