Father Andrew's Hot Body Gym

January 11, 2010

Workouts: Week of Jan. 10th

Filed under: workouts — Tags: , , , , , — Micah Vandegrift @ 10:46 pm

WOD 1 – Tuesday

Max Effort Wall Jump (I will be marking the wall with tape every three inches up to the ceiling. Stand next to the wall and jump as high as you can, trying to touch the highest mark as possible. Record the number of the marker you reach.)
1-1-1-1-1-1-1
and then,

For time:
Run 400 meters
60 Wall Ball Shots (20/12)
Run 400 meters
40 Wall Ball Shots
Run 400 meters
20 Wall Ball Shots
Run 400 meters

WOD 2 – Wednesday

Deadlift
5-5-5
(Warm up to a heavy five rep set. Once you have found a weight that is almost too difficult to lift five times with proper posture, attempt to stay at that weight and complete two more sets of five. Your lift shall be considered a failure if you fail to maintain proper posture throughout the movement. We are looking for technical perfection for all five reps of a set.)
and then,

Five rounds for time of:
10 Each Arm – One-Arm KettleBell Snatch
10 Pull-Ups

WOD 3 – Friday

Overhead Squat
3-3-3-3
and then,

As many rounds as possible in 15 minutes of:
10 Ring Dips
15 Burpees
20-yard Bear Crawl

WOD 4 – Saturday

Max Rep Pull-Ups
Take a few minutes to warm up, and then with a partner counting, establish your personal best for consecutive pull-ups,
and then,

“Tabata Squats”
4 Tabata cycles of Back Squat (195/105 lbs.)
4 Tabata cycles of Front Squat (145/85 lbs.)
4 Tabata cycles of Overhead Squat (95/65 lbs.)
(Athletes will work in groups of three. One athlete will complete the entire workout – a total of six minutes – before reloading the bar and assisting his or her partners. Non-moving partners will help strip the weight off the bar during the 10 second rest periods between movements.)

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5 Comments »

  1. Tuesday’s workout:
    Micah: 13 minutes and some change – did 5 rounds of 10 snatches (ea. arm) and 10 pullups

    Andrew: 14.40 – 5 rounds of 10 snatches (ea. arm) and 10 pullups with an added 5 reps of 135# deadlifts to each round

    Abby: 14.13 – 5 5 rounds of 10 snatches (ea. arm) and 10 pullups (wht band) with an added 5 reps of 135# deadlifts to each round.

    Comment by Abby Vandegrift — January 13, 2010 @ 8:15 am

  2. WOD 1

    JE – 10:52
    ME – 12:36ish
    AR – 13:10ish
    GW – 16:20ish

    Didn’t write them down, but it was something like that…

    Comment by Mara — January 13, 2010 @ 9:18 am

  3. Hey guys! Just wanted to let you know that I’ve been doing the Spartacus Workout from Men’s Health since Christmas Day and I’m loving it. It’s miserable and I’m already starting to lose weight. I still can’t quite complete all 3 circuits as they suggest (in the second and third circuits I do a lot of 30 sec stations instead of 1 min). On my off days, I’m running 20-35 min, hitting the gym for the groups Spartacus doesn’t hit hard (chest, back, biceps). Stay strong!

    Comment by Jamie Watson — January 13, 2010 @ 10:00 am

  4. WOD 2

    5-5-5 DL at 175#

    10:14 for wod as rxed with 25# kb

    Comment by Mara — January 13, 2010 @ 6:38 pm

  5. WOD 3

    STUPID

    Only Mara did it, 4 rounds maybe, and everyone else including Josh decided it sounded lame. Well, they were right!

    WOD 4

    Max Pull-ups:
    JE – 25
    ME – 16
    GW – 6 (dead hang)

    Tabata Squat progression

    JE – 195/145/45 – 64 squats
    ME – 105/85/pvc – 86 squats
    GW – 155/95/45 – 45 squats

    Finished with as many jumping squats with the bar as possible in 1 minute – brutal!

    Comment by Mara — January 17, 2010 @ 3:48 pm


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