Father Andrew's Hot Body Gym

January 25, 2010

Workouts: Week of Jan. 24th

Filed under: workouts — Tags: , , , , , , — Micah Vandegrift @ 11:05 pm

WOD 1 – Tuesday

Body/Ring Rows – max reps for three sets
(Practice perfection – start each rep at full arm extension, keep your torso rigid in a straight line from the top of your head to your heels, and pull yourself in until your thumbs touch your chest. Elevate your feet to ring level or above if you’re capable of doing so with perfect form.)
and then,

For max reps:
Three minutes of Double-Unders
Three minutes of Clean and Jerk (use approximately 60-65% of your 1-RM)
Two minutes of Double-Unders
Two minutes of Clean and Jerk
One minute of Double-Unders
One minute of Clean and Jerk

WOD 2 – Wednesday

Sprint 400 meters
25 x Kettlebell Swings
Farmer’s Walk with heavy kettlebells x 50 meters
Waiter’s Walk with heavy kettlebells x 50 meters
25 x Squat Jumps
Sprint 400 meters
Walking Lunges x 50  meters
25 x burpees
Sprint 400 meter

Note: a farmer’s walk is performed by carrying kbells in hands with hand by your side.  Waiters walk is performed by carrying object with your hand beneath it and keeping your hand at shoulder level next to your body, just like waiters carry trays.

WOD 3 – Friday

Pendlay Row
(Check out the demo video provided by our friends at Catalyst Athletics.)
and then,

21, 15, 9 :
Handstand Push-Ups
Ring Dips

(Since none of us can do this as Rx, a good modification would be to replace the Hand stand push up with a press. choose a weight that can be pressed x 21, but keep in mind that you shouldn’t be able to press it 21 times without stopping.  That would be far to too light.  Or perhaps the stronger among us could start with HSPU and then switch to the press.)

WOD 4 – Saturday

Weighted Pull up

Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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.)
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

(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
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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