Father Andrew's Hot Body Gym

August 30, 2009

Workouts – Week of Aug. 31st

Filed under: workouts — Tags: , , — joshuaeller @ 2:56 am

The Team at Leon High – Aug. 29th (Welcome Graham and Libby!)

Everyone needs to spend time working on their L Sit after every workout, even if it is only a total of 1 minute of work. Do six rounds of 10 second holds. Every Day!! You’ll be surprised at the progress you make!

WOD 1 – Tuesday

As Many Rounds As Possible in 20 minutes of:

12 Kettlebell Swings
10 Pushups
Run 200 meters (down to the first road and back)

Each heat will consist of 4 people. 1st heat must start their round by 6:10am

WOD 2 – Wednesday

Heavy Squats


Keep adding weight each set. Aim for squatting the most weight on the 5th or 6th set.

After squats, everyone should take 2 minutes to work on their head stands (head and hands on the ground). Practice – it’s how we get better!

WOD 3 – Friday

For time:

30 ring dips,4 thrusters (95#/65#)
25 ring dips, 8 thrusters
20 ring dips, 12 thrusters
15 ring dips, 16 thrusters
10 ring dips, 20 thrusters
Everyone should take a good hard look at this and modify appropriately. This will be hard for all. Feel free to use a band to assist the dips, or lower the reps on each round. Perhaps start with 20 dips instead of 30, or do 10 every round.

WOD 4 – Saturday

At Leon track:

800 m runs x 3
Rest precisely 3 minutes between each run.

400 m run holding a medicine ball x 2


  1. Here are our stats so far.

    Tuesday – WOD #1


    Micah – 8.5
    Abby – 8.5 (mix of reg and knee PUs)
    Jay – 9
    Josh – 11
    Mara – 8 + PUs (all strict PUs)
    Joe – 11 1/3
    Andrew – 9

    Wednesday – WOD #2

    3 rep max back squat

    Micah – 205
    Abby – 110
    Josh – 255
    Mara – 125
    Joe – 205
    Andrew – 165

    Comment by Maravilla — September 2, 2009 @ 10:20 pm

  2. Josh and I were talking about how to modify the workout for Friday so that we can all do it and do it quickly.

    It looks like we should do 4 people at once, alternating between the thrusters and dips. It won't really be "for time" as you'll have to just switch out and go at each other's pace.

    Newbies, such as Deni and maybe Therese, could maybe use a kettle bell for thrusters (55 or 35 pounds) and do dips on the paralletes, in order to get more people in.

    We should have a full 10 people, so at least two will need to go at 6:50 unless some can use the KBs and paralletes, and then we could fit more than 4 on the first two heats.

    Also, we're modifying the workout as so:

    20 ring dips, 20 thrusters (95#/65#)
    16 ring dips, 16 thrusters
    12 ring dips, 12 thrusters
    8 ring dips, 8 thrusters

    This should take less than 20 mintues, so we can have the first heat start at 6:10 and the second at or before 6:30, the third at 6:50.

    Also, most of us need to work on taking shorter breaks during workouts. Breaks within sets should be no longer than 5-10 seconds. Intensity, folks!

    Comment by Maravilla — September 2, 2009 @ 10:33 pm

  3. Above mentioned thruster/dip workout was brutal. 95/65 pounds is heavy. I'm already sore!

    I did 65 pounds, blue band dips. Abby did mostly 55 pounds, blue band dips. We finished in about 21 minutes (sharing the bar).

    Josh did 95 pounds, mostly unassisted dips. Micah did 95 and then 75 pound thrusters, white band dips. They finished in about 21 minutes.

    Therese did 35 pound KB thrusters and parallette dips, finishing in about 8:40. Deni did 25 pounds and finished in about 8 minutes.

    Andrew did half of the thrusters at 75 pounds, half at 65, 16:40. "The dips were… very, very hard."

    Comment by Maravilla — September 4, 2009 @ 9:07 pm

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