Strength:
Back squats
3-3-3-3-3
Bench press
3-3-3-3-3
Metcon:
150 push ups
*** ha really you thought that was it???
Every time you rest in any position other than a pike, 20m sprint IMMEDIATELY!
YEAH SPRINTS!
Friday, July 29, 2011
Thursday 28, July 2011
Deadlifts
3-3-3-3-3
Metcon:
7x
Max rep HSPU
15 toes to bar
20 double unders
Look everyone Steve is back!
Thursday, July 28, 2011
Wednesday 27, July 2011
Back squats
3-3-3-3-3
Strict press
3-3-3-3-3
Metcon:
Bet you didn't know you could sprint with a kettlebell...
7x
1 min kettlebell swings 32/24kg
Tuesday, July 26, 2011
Tuesday 26, July 2011
Power cleans
3-3-3-3-3
OHS - technique
3-3-3-3-3
Metcon:
5x
2 mins on 1 min off
Hang cleans 50/40kg
Shooting for a total of 200 :-) your forearms hate me!!
Monday, July 25, 2011
Monday 25, July 2011
Deadlifts
3-3-3-3-3
Strict pull ups
3x max reps
Metcon:
Every 30 seconds for 15 mins
1 deadlift 80% one rep max
10 push ups
Rest 5 mins
AMRAP 5 mins
Saturday 23, July 2011
"Lumberjack 20 Hero WOD"
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
Friday, July 22, 2011
Friday 22, July 2011
Strict press
3-3-3-3-3
Back squats
3-3-3-3-3
Metcon:
8x
3 strict press 75% 1 rep max
10 wall balls
50 double unders
Thursday, July 21, 2011
Thursday 21, July 2011
Strength:
Deadlifts
3-3-3-3-3
Metcon:
4x
6 rounds per set
Hang clean
Front squat
Press
Lunge right
Lunge left
*increasing weight every round (4x once for each round)
*bar put down during 6 rep set in the 4 rounds - immediate burpee penalty - 5 burpees!
Tuesday, July 19, 2011
Tuesday 19, July 2011
Power cleans
3-3-3-3-3
Metcon:
Every 30 sec for 10 mins
1 power clean
2 jerks
At 75-80% of your 1 rep max on power cleans
Rest 5 mins
5 min AMRAP
Pull ups
Monday 18, July 2011
Strength:
Strict press
3-3-3-3-3
OHS technique
2-2-2-2-2
Metcon:
AMRAP 12 mins
5 kb snatch right 32/24kg
5 kb snatch left
5 HSPU
Strict press
3-3-3-3-3
OHS technique
2-2-2-2-2
Metcon:
AMRAP 12 mins
5 kb snatch right 32/24kg
5 kb snatch left
5 HSPU
Saturday, July 16, 2011
Saturday 16, July 2011
There are times - usually a Saturday, that I even think WOW, I'm not very nice. Today was one of them....
Metcon:
800 m run
21 HSPU
21 pull ups
21 air ups
400 m run
18 HSPU
18 pull ups
18 sit ups
400m run
15 HSPU
15 pull ups
15 sit ups
400m run
12 HSPU
12 pull ups
12 sit ups
500m row
9 HSPU
9 pull ups
9 sit ups
500m row
6 HSPU
6 pull ups
6 sit ups
500m row
3 HSPU
3 pull ups
3 sit ups
1000m row
Metcon:
800 m run
21 HSPU
21 pull ups
21 air ups
400 m run
18 HSPU
18 pull ups
18 sit ups
400m run
15 HSPU
15 pull ups
15 sit ups
400m run
12 HSPU
12 pull ups
12 sit ups
500m row
9 HSPU
9 pull ups
9 sit ups
500m row
6 HSPU
6 pull ups
6 sit ups
500m row
3 HSPU
3 pull ups
3 sit ups
1000m row
Friday 15, July 2011
Strength:
Back squats
3-3-3-3-3
Strict press
3-3-3-3-3
Metcon:
"Tillman"
7x
7 deadlifts 142.5/92.5kg
1 full gasser
15 pull ups
Friday, July 15, 2011
Thursday 14, July 2011
Strength:
Deadlifts
3-3-3-3-3
Metcon:
"The Ensign"
6x
3 min round AMRAP
3 power cleans 70/50kg
6 push ups
9 squats/ring dips (alternate every round in every set between squats and dips)
1 min rest
Thursday, July 14, 2011
Wednesday 13, July 2011
"Help me baby Jesus!" Ricky Bobby
That's how I feel every time I see the word sprint, in my head, on paper, someone talking about it.
Strength:
Back squats
3-3-3-3-3
Bench press
3-3-3-3-3
Metcon:
10x
100 yard sprints
45 second rest
That's how I feel every time I see the word sprint, in my head, on paper, someone talking about it.
Strength:
Back squats
3-3-3-3-3
Bench press
3-3-3-3-3
Metcon:
10x
100 yard sprints
45 second rest
Tuesday, July 12, 2011
Tuesday 12, July 2011
Football football football
Strength:
Power cleans
3-3-3-3-3
Over head squats
2-2-2-2-2
Metcon:
2x
2 mins max effort push ups
2 mins max effort strict chin ups
2 mins max effort wall balls 20/16lb
2 mins max effort double unders
Rest 1 min between each movement
Strength:
Power cleans
3-3-3-3-3
Over head squats
2-2-2-2-2
Metcon:
2x
2 mins max effort push ups
2 mins max effort strict chin ups
2 mins max effort wall balls 20/16lb
2 mins max effort double unders
Rest 1 min between each movement
Monday, July 11, 2011
Monday 11, July 2011
Strength:
Back squats
3-3-3-3-3
Strict press
3-3-3-3-3
Sunday 10, July 2011
Well in case you didn't know, today is coach Jason's birthday!!!
Not only because of that, and having to come in and coach at 9am after a 90 min power nap you got todays little diddy.
Burpee 400
Ohhh ahhhh oooooo, what's that you ask???
400m with your burpee being a long jump instead of up. So, start the workout doing a burpee - jump as far away from that spot as possible on your journey, and where you land you burpee again. Keep on burpeeing until you have done 400m!!!!
Not only because of that, and having to come in and coach at 9am after a 90 min power nap you got todays little diddy.
Burpee 400
Ohhh ahhhh oooooo, what's that you ask???
400m with your burpee being a long jump instead of up. So, start the workout doing a burpee - jump as far away from that spot as possible on your journey, and where you land you burpee again. Keep on burpeeing until you have done 400m!!!!
Saturday 9, July 2011
Damn it man, I hate it when I miss a Saturday WOD!!!
I so very very much live to create those workouts!
Filthy Fifty
I so very very much live to create those workouts!
Filthy Fifty
Saturday, July 9, 2011
Friday 8, July 2011
Strength:
Deadlifts
5-5-3-2-5
Metcon:
3x
50 double unders
25 wall balls
25 medicine ball situps
Deadlifts
5-5-3-2-5
Metcon:
3x
50 double unders
25 wall balls
25 medicine ball situps
Friday, July 8, 2011
Thursday 7, July 2011
Thought we were done with these ones huh???
800m run
30 muscle ups - 3:1 pull ups, ring dips as conversion
800m run
800m run
30 muscle ups - 3:1 pull ups, ring dips as conversion
800m run
Wednesday 6, July 2011
In line with yesterday, we have another puck your own weight workout. As always, this us not a sandbag your coach or you workout. If you rip off 30 unbroken reps, your a sandbagger.
800m run
30 snatch
800m run
800m run
30 snatch
800m run
Tuesday, July 5, 2011
Tuesday 5, July 2011
The morning after the 4th, how we feeling???
Metcon:
800m run
30 clean and jerks - pick a heavy but manageable weight
800m run
Metcon:
800m run
30 clean and jerks - pick a heavy but manageable weight
800m run
Paleo - easy, yummy, and look below inexpensive
7 Ways To Reduce Your Shopping Bill
1. Buy Meat In Bulk Meat can be expensive, so to save money, why not buy in bulk, dice the meat up into small portions, and stick it in the freezer. Check out farmers' markets for great bulk organic meat, and check out super markets near closing time for good discounts. Opt for grass-fed, lean meatswhere possible.
2. Cook From Scratch Cooking ingredients from scratch is cheaper than buying pre-prepared. For example, for convenience you can buy chopped vegetables, but with a little extra effort, why not save money and do the dicing yourself.
3. Make a Definitive Shopping List Never go shopping without a list. Know what you are going to buy and prevent expensive impulse buying.
4. Reduce Your Portions It isn't healthy to eat until you are stuffed, so start eating until you are content by reducing your portion sizes.
5. Save Your Skins Don't throw away your vegetable skins. Do some research and come up with innovative recipes that utilize vegetable skins. Believe it or not, the skins are often the most nutritious part.
6. Seek Out Ethnic Markets Farmers' markets can be expensive, and so can organic food at the supermarket. Yet ethnic markets seem to be a lot cheaper for one reason or another. It mightbe because the purpose is to provide affordablefoodtoa particular sector of the community. Either way, everyone is welcome and the produce is usually very good.
7. Grow Your Own Invest in an allotment,growsome herbs on a windowsill, or clear a patch in the garden. Growing your own is fun and will save you a lot of money in the long term.
1. Buy Meat In Bulk Meat can be expensive, so to save money, why not buy in bulk, dice the meat up into small portions, and stick it in the freezer. Check out farmers' markets for great bulk organic meat, and check out super markets near closing time for good discounts. Opt for grass-fed, lean meatswhere possible.
2. Cook From Scratch Cooking ingredients from scratch is cheaper than buying pre-prepared. For example, for convenience you can buy chopped vegetables, but with a little extra effort, why not save money and do the dicing yourself.
3. Make a Definitive Shopping List Never go shopping without a list. Know what you are going to buy and prevent expensive impulse buying.
4. Reduce Your Portions It isn't healthy to eat until you are stuffed, so start eating until you are content by reducing your portion sizes.
5. Save Your Skins Don't throw away your vegetable skins. Do some research and come up with innovative recipes that utilize vegetable skins. Believe it or not, the skins are often the most nutritious part.
6. Seek Out Ethnic Markets Farmers' markets can be expensive, and so can organic food at the supermarket. Yet ethnic markets seem to be a lot cheaper for one reason or another. It mightbe because the purpose is to provide affordablefoodtoa particular sector of the community. Either way, everyone is welcome and the produce is usually very good.
7. Grow Your Own Invest in an allotment,growsome herbs on a windowsill, or clear a patch in the garden. Growing your own is fun and will save you a lot of money in the long term.
Monday, July 4, 2011
Monday 4, July 2011
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball B
ox jump, 24 inch box
Kettlebell swings, 1.5 pood
Post time to comments.
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Sunday, July 3, 2011
Sunday 3, July 2011
This started as a 50-40-30-20-10 WOD, then after my push ups on round 1, yeah Hmmmm we changed it.
50-30-10
Double unders
Sit ups
Double unders
Squats
Double unders
Box jumps
Double unders
Push ups
Thanks to Tegg, Jennette, and Dan for pushing through it.
50-30-10
Double unders
Sit ups
Double unders
Squats
Double unders
Box jumps
Double unders
Push ups
Thanks to Tegg, Jennette, and Dan for pushing through it.
Saturday, July 2, 2011
Friday 1, July 2011
July all ready???
Strength:
Pull ups - weighted
5-5-3-2-1
Chin ups - weighted
5-5-3-2-1
Metcon:
5x
5 chin ups
10 thrusters 42.5/30kg
15 wall balls
200 m sprint
Friday, July 1, 2011
Thursday 30, June 2011
Phew, AMRAP time!!
Strength:
Strict press
5-5-3-2-5
Metcon:
15 min AMRAP
5 snatch 42.5/30kg
20 double unders
5 prison push ups = 1 to right arm, 1 to left arm = 1
Strength:
Strict press
5-5-3-2-5
Metcon:
15 min AMRAP
5 snatch 42.5/30kg
20 double unders
5 prison push ups = 1 to right arm, 1 to left arm = 1
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