2014-09-20

SATURDAY WORKOUT

Team Workout Saturday!!!

In teams of 2 today...

"Dumbbell Danny"

As Many Rounds As Possible in 20 Minutes of:
30 Box Jumps (24"/20")
20 Dumbbell/Kettlebell Push Press (35/26 each hand)
30 Pull-ups (any style)

**OPTIONS**
53/35# Dumbbell/Kettlebell will perform only 15 Push Press each round
71/53# Dumbbell/Kettlebell will perform only 10 Push Press each round

*You and your partner may switch out at any point during the round, and split the work however you like, but it must be performed in the order it's written each round... so no starting Pull-ups until your Box Jumps, and Push Press are complete. Your partner may assist you with getting your Dumbbells/Kettlebells into position on your shoulders for the Push Press. You may do any style of Pull-ups you choose (kip, butterfly, etc...).

2014-09-19

FRIDAY WORKOUT

Some lift practice and some assistance movements to keep things healthy...

Today is important in the process of getting stronger... Just because you're not sweaty and dying doesn't mean these days aren't important so don't cherry pick!

POWER/SKILL:
Every TWO MINUTES for 20 total minutes moving weights up if things feel good...

Rep #1 - High Hang POWER Clean (2" dip ONLY with torso VERTICAL... This position is important so be PERFECT!)
Rep #2 - Hang POWER Clean (Slide the bar anywhere from mid-thigh to knee, bring it back to the hip BEFORE you jump!)

Start at just 65-70% of your best clean 1RM for the first set and ONLY go up if you're hitting the proper positions on each round...

WORKOUT:
5 BACKWARD Hand Push Ups (Elbows should be in also, do knees if needed)
10 Inverted Barbell Rows (Put an empty bar into a rack that's set up 2-3 feet off the ground, lay under it & pull up to it)
:15 Hollow Hold (Low back should be flat to the ground)
* Rotate through each of these movements for 10 minutes FOR QUALITY and NOT FOR TIME...

The goal is to get at least 5 rounds in during this time frame, but technique is priority, not speed...

POST YOUR WEIGHT & TOTAL ROUNDS TO COMMENTS

2014-09-18

THURSDAY WORKOUT

A benchmark girl WOD with a twist...

WORKOUT:
"Nancy-ish"
400m Run
15 Overhead Squats (65#/95#)(Must snatch into position)
400m Run
15 Front Squats (95#/135#)(Must clean into position)
400m Run
15 Back Squats (135#/185#)(NO RACKS... Must clean & jerk into place)
400m Run
15 Front Squats (95#/135#)
400m Run
15 Overhead Squats (65#/95#)
(25 minute cutoff)

You must make your own weight changes for this workout and the cutoff is longer so try not to scale the run distance if you can help it...

Scale options for weights will be as follows:
#1 - (53#/83#/113# & 85#/125#/155#)
#2 - (45#/75#/105# & 75#/115#/135#)
#3 - (35#/65#/95# & 65#/95#/115#)

Try to stick as close to these as possible and make weight changes as simple as possible...

POST YOUR SET UP AND TOTAL TIME TO COMMENTS

2014-09-17

WEDNESDAY WORKOUT

Strength progress continues!

STRENGTH:
Press

Warm Ups: 4-6 Minutes
50% x 5 reps
65% x 3 reps
75% x 2 reps

Work Sets:
6 sets of 3 reps @ the FINAL weight you pressed for 3 reps LAST WEDNESDAY
(2:00 clock per work set)

As always you can SLIGHTLY adjust your weights up or down based on how you feel, but you should have all of your sets between 85-90% of your 1RM at this point...

STRENGTH ENDURANCE:
Deadlift
60% x 10 reps
70% x 8 reps
77.5% x 6 reps
87.5% x 4 reps

Perform a new set every 3-4 minutes so you will have about 12-14 minutes for this section...

This week try to not switch grip until the FINAL SET if you can!

WORKOUT:
50 Toes 2 Bar
(4 minute cutoff)

POST YOUR PRESS WEIGHT AND YOUR FINAL DEADLIFT WEIGHT ALONG WITH YOUR TOTAL TIME TO COMMENTS

2014-09-15

MONDAY WORKOUT

Fun with some alternative movements today!

But some basic strength first...

STRENGTH:
Weighted Strict CHEST 2 BAR CHIN Ups
5RM

Perform AT LEAST 4 sets, preferrable 5 sets on this one and you MUST touch your chest to the bar EVERY rep for 5 consecutive reps... You CANNOT drop off until you have completed 5 reps... If you miss one you can retry as long as you keep hanging on the bar...

Do just Bodyweight for your first set then add weight OR use whatever band assistance you need to get your chest to the bar, but remember this is STRENGTH work so you need to get some tough sets on this one...

15 minutes for this part...

WORKOUT:
1000m Row
100m Farmers Walk w/ DBs OR KBs (50-55#/60-70# in EACH HAND)
Accumulate 60 seconds of an L-Sit Hold Hanging from a Pull Up Bar
(8 minute cutoff)

The row should be 4 minutes & no more so scale the distance, if needed (or just pull harder :))...
Just to reiterate the farmers walk is with TWO DBs/KBs, not just one...
Try to get your legs as high as possible on the L-Sit hold, but you can bend them, if needed...

We will stagger heats of 6-8 every 4 minutes, as needed...

POST YOUR BEST LOAD AND TOTAL TIME TO COMMENTS

2014-09-14

SUNDAY WORKOUT

Back at it after a much needed back off day...

Lots to get in today so come prepared with your numbers!

STRENGTH:
Press
50% x 5 reps
65% x 4 reps
75-80% x 3 reps

Then... 3 reps with 3-5 MORE pounds than you did on you LAST set a week ago...

10 minutes to get all these sets done...

POWER:
Every minute on the minute for 8 minutes for SPEED & TECHNIQUE perform the following:

3 Power Snatches @ 65% 1RM

WORKOUT:
100 Wall Ball Shots (14#/20#)
50 KB Swings (35#/53#)
(10 minutes)

Every time you stop on wall ball and swings you must perform a 100m penalty run before you can continue...

The goal is to finish, but the minimum is at least 30 swings before the 10 minute cutoff so scale accordingly!

You have the option to UP SCALE the weights and do less reps...

WOMEN:
20# - 70 Reps
25# - 55 Reps

MEN:
25# - 85 Reps
30# - 65 Reps

POST YOUR 3 REP PRESS WEIGHT,  SNATCH WEIGHT AND YOUR TOTAL TIMES TO COMMENTS


2014-09-13

SATURDAY WORKOUT

Time for some fun and a mental/physical break for a day :)

WORKOUT:
10 frames of Rowling...

The goal is to get exactly 100m on the Rower in each frame...

Every meter you are under or over equals 1 point... The least number of points after 10 frames wins!

POST-WOD (if we have time):
Dodgeball!

We will break the teams in half and have at it!

To get back into the game will require that you do a specific exercise for 5-10 reps then you can jump back in... The exercise will change after each game...

We will do 3-5 minute games depending on how much time we have left...

POST YOUR ROWLING SCORES TO COMMENTS!