Workouts: Week of Feb. 7th

WOD 1 – Tuesday

Clean and Jerk
Work up to 85-90% of your one-rep max, then decrease the load to approximately 70% for one set of three,
and then,

“Grace”
For time:
135/95 lb. Clean and Jerk x 30

WOD 2 – Wednesday

Back Squat
5-5-5-10
(Work up to a 5-rep max over the course of three sets, then reduce the load by 10% and try to perform 10 consecutive reps with that weight.)
and then,

Complete Five Rounds for Max Reps of:
One minute of Double-Unders
One minute of Kettlebell Swings
30 seconds of Handstand Holds
(There is no rest between rounds – total workout time is 12 minutes, 30 seconds. Transition from one movement to the next as quickly as possible.)

WOD 3 – Friday

Pull ups
Perform max reps in two sets, resting 2-3 minutes between sets,
and then,

Five rounds for time of:
Push Jerk x 5 (155-185 lbs/105-135 lbs)
Pull-Ups x 10
and then,
Finish with 3-4 sets of L-Sit Holds for max time.

WOD 4 – Saturday

Deadlift
3-3-3-3-3
and then,

As many rounds as possible in two minutes of:
5 Burpees
10 Pull-Ups
Rest for one minute after each two minute interval, and perform a total of four intervals.

Workouts: Week of Jan. 24th

WOD 1 – Tuesday

Body/Ring Rows – max reps for three sets
(Practice perfection – start each rep at full arm extension, keep your torso rigid in a straight line from the top of your head to your heels, and pull yourself in until your thumbs touch your chest. Elevate your feet to ring level or above if you’re capable of doing so with perfect form.)
and then,

For max reps:
Three minutes of Double-Unders
Three minutes of Clean and Jerk (use approximately 60-65% of your 1-RM)
Two minutes of Double-Unders
Two minutes of Clean and Jerk
One minute of Double-Unders
One minute of Clean and Jerk

WOD 2 – Wednesday

Sprint 400 meters
25 x Kettlebell Swings
Farmer’s Walk with heavy kettlebells x 50 meters
Waiter’s Walk with heavy kettlebells x 50 meters
25 x Squat Jumps
Sprint 400 meters
Walking Lunges x 50  meters
25 x burpees
Sprint 400 meter

Note: a farmer’s walk is performed by carrying kbells in hands with hand by your side.  Waiters walk is performed by carrying object with your hand beneath it and keeping your hand at shoulder level next to your body, just like waiters carry trays.

WOD 3 – Friday

Pendlay Row
5-5-5
(Check out the demo video provided by our friends at Catalyst Athletics.)
and then,

“JT”
21, 15, 9 :
Handstand Push-Ups
Ring Dips
Push-Ups

(Since none of us can do this as Rx, a good modification would be to replace the Hand stand push up with a press. choose a weight that can be pressed x 21, but keep in mind that you shouldn’t be able to press it 21 times without stopping.  That would be far to too light.  Or perhaps the stronger among us could start with HSPU and then switch to the press.)

WOD 4 – Saturday

Weighted Pull up
1-1-1-1-1-1-1

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Workouts Week of Dec. 14

Thera gets half an iron cross - click for details

WOD 1 – Tuesday

3 rounds for time:

21 Deadlifts (M#155,W#105)
15 Ring Dips
100′ Overhead Walking Lunge (M#45,W#35)

WOD 2 – Wednesday

3 rounds for max reps of:

30 seconds – Thrusters (135/95 lb)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135/95 lb)
30 seconds of rest
30 seconds – Pull-Ups
Rest one minute

Scale approrpriately.

WOD 3 – Friday

Handstand Push-Ups
Three sets for max reps
and then,

Three rounds for time of:
50 Double-Unders (or single unders if you’re still working on your double under)
25 Walking Lunges with Overhead Plate Carry (45/25 lb.)
200 Meter Run

WOD 4 – Saturday

Single-Leg Barbell Deadlift
8-8-8 (each leg)
and then,

“DT”
Five rounds for time of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Scale weight appropriately.