Father Andrew's Hot Body Gym

March 23, 2010

Workouts: Week of March 22nd

Filed under: workouts — Tags: , — Micah Vandegrift @ 5:04 pm

WOD 1 – Tuesday

Three sets for max reps of strict pull-ups,
and then,

“Death by Overhead Squat”
One Overhead Squat in the first minute,
Two Overhead Squats in the second minute,
Three Overhead Squats in the third round, etc….
(Prescribed Weight: Men-65; Women-45 lbs.)
Perform as many rounds as you can until you are unable to complete the prescribed number of squats in that minute.  Then perform that same number of squats each minute for the next three minutes.

WOD 2 – Thursday

Handstand Practice – How long can you hold . . . freestanding or against a wall?
and then,

“Kelly”
Five rounds for time of:
400 Meter Run
30 Double Unders
30 Wall Ball Shots (20/12 lbs

Note: I know that double unders are hard.  Do them anyway, even if it means you only get through 2 rounds of Kelly in 20 minutes.  The only way to get better is to do them.

WOD 3 – Friday

Press
5-3-3-2-2
and then,

Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Row

WOD 4 – Saturday

Power Clean
3-2-1-1-1
and then,

Three rounds for time of:
400 Meter Run
10 Power Cleans (135/95 lbs.)
10 Front Squats (135/95 lbs.)
10 Push Press or Jerk (135/95 lbs.)

February 14, 2010

Workouts: Week of Feb. 15th

Filed under: workouts — Tags: , — joshuaeller @ 6:42 pm

WOD 1 – Tuesday

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

Three rounds for time of:
10 (5 each arm) x Kettlebell Complex, Alternating Arms
400 Meter Run
** 1 Complex =  3 x One-Arm Snatch + 1 x One-Arm Overhead Squat, Overhead Lunge Right, Overhead Lunge Left

WOD 2 – Wednesday

For time:
Run 1000 meters for time, then

5 rounds for time:
10 Pull-Ups
20 Push-Ups
30 Squats

WOD 3 – Friday

Power Cleans
3-2-1-1-1
and then,

Seven rounds for time of:
3 Cleans (85% of today’s 1-RM)
6 Squat Jumps (high)
200 Meter Run

WOD 4 – Saturday

Thrusters
Warm up to a heavy(ish) set of three and then a lighter set of five to prepare you for:

“Fran”
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups

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