Father Andrew's Hot Body Gym

February 2, 2010

Workouts: Week of Feb. 1st

Filed under: workouts — Tags: , , , — Micah Vandegrift @ 8:29 am

Congrats to those who made it through No-Beer January! If only we had been consistent with our workouts, maybe we would have seen drastic results… on to PaleoLent!

WOD 1 – Tuesday

Heavy Front Squat
and then,

Five rounds for time of:
6 Pistols (3 each leg)
12 Knees to Elbows
18 Wallballs (Guys need to get the medicine ball to the corner of the wall and ceiling)

(If you cannot do a controlled unassisted pistol, stand on top of your box and allow your non-squatting leg to hang off the side. If that is still difficult, use a set of rings or a post to help you maintain your balance.)

WOD 2 – Wednesday

and then,

For max reps:
One minute of Kettlebell Swings (24/16 kg)
One minute of Burpees
One minute of Pull-Ups
One minute of Hang Squat Cleans (75#/55#);
then 45 seconds of each movement;
then 30 seconds of each movement;
then finish with 15 seconds of each movement.
(The entire workout should take you exactly 10 minutes. Keep a running total of and report your completed reps.)

WOD 3 – Friday

Heavy Thrusters 3-3-3-3-3

For time:
800 Meter Run
25 Walking Lunges with 45#/25# plate overhead
25 Pull-Ups
25 Knees to Elbows
25 Walking Lunges with 45#/25# plate overhead
50 Wall Ball Shots
25 Walking Lunges with 45#/25# plate overhead
25 Pull-Ups
25 Knees to Elbows
800 Meter Run

WOD 4 – Saturday

“The Bear”

Perform a total of 5 rounds, completing 7 sets of the following sequence each round, without setting the bar down:

Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press (from behind the neck)
The object is to move the most weight possible without setting the bar down.  If the bar touches the floor the round is over. Perform this with a partner.  You rest while your partner performs a round.  Multiply weight times movements for a final score. If this still doesn’t make sense, watch this video.  Keep in mind this wod is not for time. The idea is to move as much weight as possible for a total of 7 sets each round.


  1. Josh and I did heavy squats first. I got up to 175. Did the WOD in 14:12. My legs started to cramp real bad in round 4. Gonna be a sore one tomorrow.

    Comment by Micah Vandegrift — February 2, 2010 @ 8:35 am

  2. WOD 1:
    Did the workout first in 12 minutes, then did the heavy squats afterwards. I think the heaviest I squatted was 115#.

    Comment by Abby Vandegrift — February 2, 2010 @ 12:28 pm

  3. WOD 3 – Abby, Josh and I did this one together. Took some time warming up and this was a long WOD. Couldn’t remember the WallBalls in the middle so we did 50 KB swings. Josh finished right around 24 min., Abby a few minutes behind him. I was still recovering from heavy squats on Tues. and couldnt get my legs to work, so I finished with a 400m at the end in around 30 min.

    As I told Josh the other day – “Those heavy squats bruised my soul.”

    Comment by Micah Vandegrift — February 5, 2010 @ 9:08 am

  4. I did WOD 1 yesterday in 13 minutes. It was hard! Especially after those heavy front squats. Those wall balls were killer with the heavier ball… it started knocking me over toward the end when it would bounce off the wall and fly at my head.

    On the front squats I got up to 135# and felt pretty good. I also pressed 75# three times in a row! That was my one rep max a few months ago, so that was some nice improvement to see.

    I’m super sore today!

    Comment by Mara — February 5, 2010 @ 9:36 am

  5. WOD 3: Did it in 28:03 I think. Did 50 sit-ups with 15 KB swings in place of 50 wall balls, used the blue band for pull-ups.

    Comment by Abby Vandegrift — February 5, 2010 @ 11:24 am

  6. Da Bear

    AV – 45-55-60-65-65 for a total of 2030 (pounds x completed reps)
    ME – 45-65-75-75-75 for a total of 2310
    JE – 75-85-115-125-135 (6 reps on last round) for a total of 3610

    Josh and I had nasty raspberries on the back of our necks from smashing the bar down for the back squats – BA!!

    Comment by Mara — February 14, 2010 @ 11:19 am

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