Father Andrew's Hot Body Gym

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.)

October 18, 2009

Workouts for the Week of October 18

Filed under: workouts — Tags: , , , — joshuaeller @ 7:11 pm

WOD 1 – Tuesday

4 rounds for time of:

  • 30 wall ball shots (20#/14#)
  • 400 meter run

WOD 2 – Wednesday

Heavy Squat Cleans 3-3-3-3-3-3

Note: Squat clean requires you to catch the bar in the squat position, not at the top of the pull.

Finisher: 5 wall walks

WOD 3 – Friday


As Many Rounds As Possible in 20 minutes:

5 pull ups

10 push ups

15 squats

1st crew START at 6:00am (Mara and Josh will be in the first crew – we have room for a third now that we have 3 sets of rings)

WOD 4 – Saturday

30 muscle ups for time

It’s saturday, so let’s make this fun.  Everyone who doesn’t have a muscle up should aim to set the bar high – challenge yourself to achieve a certain number of pullups (or ring rows) and dips within 10 minutes.  Make it hott!  Also, let’s get some practice on the rings – front levers, back levers, iron crosses – whatever you got!

Finisher: Heavy Deadlifts  3-3-3

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