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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August 21, 2009

Workouts Week of 8/23

Filed under: workouts — Tags: , , , , — joshuaeller @ 3:12 pm

WOD #1 – Tuesday
“Elizabeth”

21-15-9 for time

Cleans (135lb/95lb)
Ring Dips

Everyone should aim for using the weight which was used for Grace (or slightly more). Keep the weight on the bar low enough so that form is picturesque. We want to pull the bar from the floor and receive it in a front squat.

(2 people per heat. First heat starts at 6:00 am. 15 minute max per heat.)

WOD #2 – Wednesday

As Many Rounds As Possible 20 minutes of:

  • 10 wall ball shots (20#/14#)
  • 5 Knees To Elbows
  • 10 jumping lunges
(4 people per heat, sharing rings. First heat starts at 6:10 am)

WOD #3 – Friday

Deadlift

5-5-5-5-5-5-5

We’ll review form at the beginning of the workout. Start with a weight you can clean and slowly add weight. Focus on form, not weight.

(2 people per bar alternating rounds. 25 minute max per heat. First heat starting at 6:10 am)
WOD #4 – Saturday

Evening Group Workout – Open to the Public

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