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Archive for September, 2012

Workout of the Day: Wednesday 9-26-2012


Strength WOD 1: Weighted Pull Ups 5-5-4-4-3-3-2-2 (record total weight, Max 10:00)

Notes: For people who can’t add weight to pull ups:

1. 50 Pull Ups or 10:00 whatever comes first (split into small sets and focus on technique and getting off bands!).

2. New people 30-40 pull ups only.

 

Strength WOD 2: Weighted Dips 5-5-4-4-3-3-2-2 (record total weight, Max 10:00)

Notes: For people who can’t add weight to dips:

1. 50 reps or 10:00 whatever comes first (split into small sets and focus on technique and getting off bands!).

 

METCON: Complete for time, split up any way: (20:00 Max)

  • Row 100 Calories
  • 100 Overhead Lunges (45/25 plates)
  • Bear Crawl D&B x 10

Scaling Groups: A: 50 Lunges @15/10, Bear Crawl x 5 B: 75 Lunges @ 35/15, Bear Crawl x 8.





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Workout of the Day: Tuesday 9-25-2012

ok, Brent gave me this idea, which was blatantly stolen from recent Outlaw programming. Start the clock for 60:00 at the beginning of the class, right on time! Follow this agenda: (stay on track and start the WOD exactly on time, dilly-dally types can catch up!)

 

Scaling groups for all WODs: A: 65/45 B: 95/65 C: Rx

0:00 – 15:00 – Warm Up, Technique, Set Up Wods, complament each other on our resepctive awesomeness.

15:00 – 25:00 – WOD 1: AMRAP 10:00: (record total reps + weight)

  • 30 Seconds Max Burpee Bar Jumps
  • 30 Seconds Rest
  • 30 Seconds Max Shoulder to Overhead (135/95)
  • 30 Seconds Rest

25:00 – 30:00: Set Up Next WOD/Recover

30:00 – 40:00 – WOD 2: AMRAP 10:00 (record Total DU/Cleans)

  • 30 Seconds Max Double Unders
  • 30 Seconds Rest
  • 30 Seconds Max Power Cleans (135/95)
  • 30 Seconds Rest

40:00 – 45:00: Set Up Next WOD/Recover

45:00 – 53:00 – WOD 3: AMRAP 8:00 (record Total reps and weight)

  • 30 Seconds Max Toes To Bar
  • 30 Seconds Rest
  • 30 Seconds Max Front Squats (135/95, no rack)
  • 30 Seconds Rest

53:00 – 60:00: Clean Up, Write awesomeness on the board, high fives, leave a champion.

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Workout of the Day: Monday 9-24-2012

Strength WOD: Overhead Squats 2-2-2-2-2-2 (record 2RM, 20:00 Max)

Adv. METCON: 3 rounds for time: (15:00 Max)

  • 8 Lateral Box Jump-overs (24″/20″)
  • 9 GHD Sit Ups
  • 10 Weighted Pistols (10/5 lbs.)
  • 11 Explosion Push Ups (start hands on the floor, end with hands on 45 lb. plates)
  • Run 200m backwards

 

Reg. METCON: 3 rounds for time: (15:00 Max)

  • 10 Box Jumps (24″/20″)
  • 15 Ab Mat Sit Ups
  • 10 Pistols (off a box, sun 20 Air Squats)
  • 15 Push Ups (use banded version for assistance)
  • Run 200m





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Workout of the Day: Sunday 9-23-2012

WOD 1: “Fran” 21-15-9 reps for time of:

  • Thrusters (95/65)
  • Pull Ups

 

WOD 2: Complete for time:

  • Run 1200m (Anytime Fitness Loop)
  • Rest 3:00
  • Run 1200m





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Workout of the Day: Saturday 9-22-2012

8:00 WOD: 1RM Snatch

 

9:00/10:00 Free WODs:

WOD 1: AMRAP 15:00, teams of 2:

  • 15 Partner Med Ball Toss (12′, 3 mats)
  • 10 Partner Burpees (Jump over each other)
  • Run 200m with your partner and a med ball

 

WOD 2: AMRAP 10:00

  • 10 Lunges
  • 10 Push Ups
  • 10 Sit Ups
  • Plank 30 seconds

 





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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