Strength
Bench Press 5×3 (Work up to a heavy 3RM. Make sure 3/5 sets are heavy)
Conditioning
15 Min AMRAP
-15 Clapping Push-ups (Scale: HR Push-ups)
-15 KB Swings 88/53lb
-30 Air Squats
Immediately following WOD:
-30 Burpees for Time
Strength
Deadlift 7×2 (70-80% of 1RM) *Work on moving weight fast off ground
Conditioning
“DT” – 5 Rounds For Time (Compare to 10/23/2012)
12 Deadlifts 155/115lb
9 Hang Power Cleans 155/115lb
6 Push Jerks 155/115lb
—Rest 5 min
Air Dyne: 2 sets (30 sec legs only, 30 sec arms only, 30 sec arms & legs) for total calories/meters
WOD Notes: The same weight should be used for all 3 movements. The hang power cleans will be the most difficult part of this workout as it will limit the amount of weight used.
Strength
Conditioning
2 Rounds for Time (Compare to 10/17/2012)
40 Pull-ups
100 Double Unders (Sub: 200 singles)
1,000m Row
5pm class doing 1st round of pull-ups
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Strength
Back Squat 5×5 *Work up to a Heavy 5RM
Conditioning
“Air Force WOD” (Compare to 10/15/2012)
20 Thrusters 95/65lb
20 SDLHP 95/65lb
20 Push Jerk 95/65lb
20 Overhead Squats 95/65lb
20 Front Squats 95/65lb
***4 burpees at the top of every minute
Midline
4×25 Weighted Sit-ups
WOD Notes: Click on the link above to see what your time was back on 10/15/2012. If you performed this WOD on 10/15/2012, this will be a small assessment on how much your fitness has improved.
3 Rounds For Time
10 Box Jumps 30/24″
15 Pull-ups
20 Burpees
25 Wall Balls 20/14lb
400m Run
9am class – Hanging out on the Pull-up bar
Skill
15 Min to Work on GOATS (Muscle-ups, HSPU, Double Unders, Rope Climbs, Kipping Pull-ups, mobility, etc…)
Conditioning
5 Rounds For Total Reps (1 Min at each station / 15 sec rest between stations)
1) Rope Climbs
2) Tire Flip w/ burpee
3) Weighted Sit-ups 50/25lb plate
4) Air Dyne (Calories)
—1 min rest after each round
Pat doing rope climbs in Vibrams!
Tina climbing rope as everyone looks up in awe!
Strength
5×3 Strict Weighted/Banded Pull-ups *Choose weight or band that is very difficult for 3 reps each set
5×2 Power Snatch (work up to a moderately heavy weight, but not maximal) *Reset after each rep
Conditioning
21-15-9 Reps of:
Overhead Squat 135/95lb
Chest To Bar Pull-ups
—Rest 3 minutes
3 Rounds
7 Power Snatches 135/95lb
35 Double Unders
WOD Notes: For the strength portion, Alternate between weighted/band pull-ups & power snatches. Rest at least 90 sec between sets. Overhead squat weight should be about 45-50% of your 1RM Overhead Squat. You may do front squats to scale the OHS. Scaling for the chest to bar pull-ups are regular pull-ups. Each WOD is timed separately, so record two times. Scaling for DU = 3x singles
Strength
12 Min to Find 1RM Power Clean
Conditioning
20 Min AMRAP
5 (1 Power Clean 205/135lb, 2 Lateral Burpees over Bar)
10 KB Walking Lunges 70/53lb
15 Toes To Bar
WOD Notes: Power Clean weight should be 70-75% of 1RM. Make sure you setup each power clean properly with good position for the 1st pull off the ground. For the walking lunges, you will hold the KB up at chest level mimicking the front rack position. This WOD will tax the midline and will challenge you metabolically as well.
Welcome Tina!
Strength
Shoulder Press 1×5 (75%), 1×3 (85%), 1×2 (90%), 3×1 (Find 1RM)
Conditioning
4 Rounds For Time
5 Wall Climbs
20 KB Swings 88/53lb
*At the 5 min mark run 400m outside or 20 Laps inside
Midline
3x Max Effort L-sit Hold/GHD Sit-up Hold/Weighted Plank/6 inches
WOD Notes: Scaling for the wall climbs is walking your feet backward onto a 24/20/12″ box while moving your hands as close as possible to the box to get torso vertical (pike position). Other ways of scaling will be discussed if this is still too difficult.
