Workouts: Week of Feb. 1st

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
3-3-3-3
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

Press
5-5-5
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
then,

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.

Workouts: Week of Jan. 10th

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.)

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.

Workouts for the Week of November 22nd

Tuesday – WOD 1

For Time:

75 pull ups

75 backsquats (135#/95#)

Note: For those not up to 75 pull ups in a row, you can break the set in half and perform one set before and one set after the back squats. Scale weight appropriately.

 

Wednesday – WOD 2

4 rounds for time (or 15 min):

3 shoulder press x 115 lbs

5 push press x 115 lbs

7 push jerk x 115 lbs

400 meter run

Scale weight appropriately.

 

Friday – WOD 3

As Many Rounds as Possible in 15 minutes:

3 Squat Cleans (155# / 95#)

5 weighted pull ups

7 burpees

Scale weight as needed.

 

Saturday – WOD 4

4 Rounds for Time:

3 Back Levers

10 snatches (75lbs/55lbs)

400 meter run

Note: Anyone not comfortable with the snatch should perform cleans. Scale weight appropriately.