Father Andrew's Hot Body Gym

November 1, 2009

Workouts for the week of November 2

Filed under: workouts — Tags: , , — joshuaeller @ 1:32 pm

WOD 1 – Tuesday

‘Tabata Something Else’

Pull-ups

Push-ups

Sit-ups

Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Count each rep.  Your score is your TOTAL reps for all exercises combined.

EVERYONE should finish this workout (which only takes 16 minutes) with three 150 meter full out sprints (jog to the bottom of our road, and then sprint to the top).

WOD 2 – Wednesday

Overhead Squat 135/95

Weighted Pull-ups

10,9,8,7,6,5,4,3,2,1 Reps for time.

Scale the weight appropriately. Anyone not comfortable with the Overhead Squat should perform Front Squats. If weighted pull ups are not an option, stick with dead hang pull ups.

WOD 3 – Friday

“Elizabeth”

21-15-9 reps of:

Squat Cleans (135lbs/95lbs)
Ring dips

EVERYONE should finish this workout with three 150 meter full out sprints (jog to the bottom of our road, and then sprint to the top).

WOD 4 – Saturday

Press  1-1-1-1

Push Jerk 2-2-2-2-2-2

Warm up appropriately with lighter weight and do the best you can. It’s Saturday, and so be sure to work on your goals!!

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11 Comments »

  1. Saturday is The Broomstick Mile at Leon High!

    Comment by Micah Vandegrift — November 2, 2009 @ 10:52 am

  2. I liked Tabata, great workout and a good measure to see improvements. I think we should try to do it once a month.

    Comment by abby vandegrift — November 3, 2009 @ 10:37 am

  3. WOD 1 – my score was 260.

    Comment by Micah Vandegrift — November 3, 2009 @ 10:40 am

  4. I scored 292 on the TABATA.

    Comment by frandrewrowell — November 3, 2009 @ 5:12 pm

  5. Wait…i’m confused… I think you did 265, Micah, not 165….

    Comment by frandrewrowell — November 3, 2009 @ 8:32 pm

  6. WOD 2 – 34 Reps @ 115#, 5 weighted pullups with 15#, the rest unweighted and kipping.

    Comment by Micah Vandegrift — November 4, 2009 @ 8:53 am

  7. WOD 2 – Made it trough the 10 rounds in 9:59. 145# front squat. 10 weighted pullups w/ 15#, the rest kipping.

    Comment by joshuaeller — November 4, 2009 @ 2:19 pm

  8. I did sets down to 6 – so I did 40 reps @ 105#, 2 weighted pullups with 15#, and the rest unweighted and 1/2 of which were jump-assisted. sigh. one of these days i’ll get that kipping move down.

    Comment by frandrewrowell — November 4, 2009 @ 2:42 pm

  9. WOD 1

    I did 278, I think… hard to count… All knee push-ups and assisted pull-ups.

    WOD 2

    10-9-8-7-6-5-4-3-2-1
    Front Squats and Pull-ups (weighted)
    AMRAP in 10 minutes

    MV -68 reps – 115#
    AV -94 reps – 95#/75# blue band
    AR -80 reps – 105#
    CR -80 reps – 45#
    JE -126 reps (all) – 145#
    ME -117 reps – 95# dead hang and slight assistance

    Comment by Mara — November 4, 2009 @ 3:18 pm

  10. WOD 3 – Abby and I waited for a while to see if anyone would show up so we ran short on time. I did 21,15 reps at 105# in 15 minutes. Still struggling to get the clean right, so I took it slow.

    Comment by Micah Vandegrift — November 6, 2009 @ 12:10 pm


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