WOD

WOD

WOD

Latest Workouts

Posted By: Morgan

WOD for 24 October 2012

Warmup

x2 (run 1 lap, 15 air squats, 10 high box jumps, 15 hips bridge, 10 knees jumps)

Strength

1) Take 5 minutes to work up to a heavy Power Clean. Take between 5-10 quick reps, and find something that challenges you.

2a) 4X2 1 Hi-Hang Clean (squat) + 1 Clean (squat) @ 85% of above

2b) 4×5 1&1/4 Front Squats – heaviest possible (Settle to the bottom, bounce up 1/4 squat, return to the bottom, then drive out of the pocket and stand tall. There should be velocity and quickness on the bounce AND on the drive out of the hole as you stand completely.)

WOD

15 minute AMRAP of: ME/UB Pushups, ME/UB Double-Unders

Begin this piece with a ME set of pushups. When you fail (yes, go to complete failure) perform a max set of UB Double-Unders. Take enough time to get your breathing under control and allow your arms to flush. The goal is 5-7 total sets, Do not count a set of Double-Unders that is less than 10 UB.

Core Work

3X3 TGU (each arm) Load should be CHALLENGING, and I encourage you to experiment with an implement you are not familiar with. Try Kettlebells, Dumbbells and Barbells and see how each offers a different stimulus.

23 October 2012

Posted By: Morgan

WOD for 23 October 2012

Burgener Warmup w/empty barbell. Run 1 lap. Row 500m

Strength

1) Take 10 minutes to work up to a heavy Snatch (any style). Keep going up until form breaks or you miss twice because of load.

2a) 4X2 1 Hi-Hang Snatch (squat) + 1 Snatch (squat) @ 80% of above

2b) 4XME HSPU – rest 60 sec.
WOD

21-15-9 of: Overhead Squats @ 135/95, Pullups, V-Ups

22 October 2012

Posted By: Morgan

WOD for 22 October 2012

Warmup

x2 (10 deadlift, 10 jump+shrug, 10 hang clean, 10 front squat)

Strength

1) 10 minutes to establish a 1RM Clean (any style).

2) 10 minutes to establish a 3RM Hi-Bar Back Squat

3) 3X3 Hi-Bar Back Squat @ 85% of above, focusing on A2A and bouncing out of the bottom

WOD

“Elizabeth” 21-15-9 of: SQUAT Cleans @ 135/95, Ring Dips

18 October 2012

Posted By: Morgan

WOD for Thursday, 18 October 2012

Warmup

10 inchworm, 15 situp/standup with DB, 20 burpees

Strength

1a) Back Squat: 10×2 @ 85%
This is speed work, down and up FAST.
1b) Bench Press: 10X2 @ 85%
This is speed work, down and up FAST.

WOD

3 rounds for time of: 50 Air Squats, 7 Ring Dips, 10 Hang Power Cleans 135/95

Core Work:

1a) 3×10 Hanging Leg Raises
1b) 3×5 Partner Glute/Ham Raise

17 October 2012

Posted By: Morgan

WOD for 17 October 2012

Burgener Warmup with empty Barbell

Strength

1) 7X1 Clean & Jerk (full squat clean, split jerk) @ 90%
2a) 5XME Kipping HSPU ( or 10 minutes handstand practice)
2b) 5×3 Push Press @ HEAVY AS SHIT

3a) 10X1 Max Height Box Jump
3b) 10x100m Sprints – use the walk back to the start as your rest. Ratio of work to rest should be close to 1:2.

NO WOD TODAY!!

16 October 2012

Posted By: Morgan

WOD for 16 October 2012

Warmup

10 Step-Up + Knee-up (each leg), 10 depth jumps, 10 knee jumps, 15 wall squats

Strength

1) 5X2 (with bottom pause) 1 Snatch Balance + 1 OHS @ 95% (of Snatch)

This is 2 reps of 1 SN Balance and 1 OHS.. I.E. Do one SN Balance, one OHS, then another Balance, and another OHS, and that would be one set. The bottom pause should be 3 (FULL) counts in the bottom of EVERY squat.
2) 5X3 Tempo Snatch-grip Deadlifts @ 110% (of load used above) Tempo should be 3 counts to the knees, then quick to the hips,  then 3 counts back to the floor. Maintain tight low back, and make sure hips and shoulders rise at the same time.
WOD

10 minute AMRAP of: 8 KB Snatch (each hand) @ 53/35, Row 16 Calories, 24 Double-Unders.
Core Work

3X5 TGU – heaviest possible

15 October 2012

Posted By: Morgan

WOD for 15 October 2012

Warmup

Jog 1 Lap, row 500m, 20 burpee
Strength

1) Take 5 minutes to establish a 1RM Jerk (any style, NO MORE THAN 10 TOTAL REPS)

2) Take 5 minutes to establish a 1 Rep Max Front Squat (DITTO)
WOD

25 Pullups, 5 Squat Clean + Push Jerk @ 155/115, 25 Box Jumps 24″, 5 Squat Cleans + Push Jerk @ 155/115 25 Burpees, 5 Squat Clean + Push Jerk @ 155/115 (The barbell must start on the floor for all movements, racks MAY NOT be used.)

 

 

12 October 2012

Posted By: Morgan

WOD for 12 October 2012

Strength

10 minutes to establish 1RM Deadlift.
2a) 3XME STRICT (supinated) WEIGHTED Pullups
2b) 3X5 Weighted (if possible) Ring Dips

Skill Work: 10 minutes alternating practice:
1) HS Walks (or HSPU practice if you are confident walking on your hands in free space)
2) UB ME Muscle-Ups (or some Muscle Up modification, more difficult than the last time you tried)

This is strictly practice. The goal for the walks is consistency and distance. The goal for the MU is double digits UB for the gentlemen, and 4 to 6 for the ladies.

WOD: 6 MIN. AMRAP: DB Manmakers @ ½ BW

11 October 2012

Posted By: Morgan

WOD for 11 October 2012

Warmup

15 walking lunges (each leg), 15 air squat w/ 2 sec pause, 15 SLOW pushups, 15 plyo pushups

Strength

1a) Back Squat: 10×2 @ 70% This is speed work, down and up FAST. Use med ball for depth target.

1b) Bench Press: 10X2 @ 70% This is speed work, down and up FAST. Stay controlled, and don’t bruise your sternum.

2a) 3×15 UB T2B

2b) 3×8 Weighted GH Raise (you can do these on the GHD or with a partner on the mats)

WOD

15-12-9 of:Power Clean 185/120, DB Push Press(HEAVY), Box Jumps 30/24

10 October 2012

Posted By: Morgan

WOD for 10 October 2012

Warmup

with an empty barbell: x 2 (10 deadlift, 10 full hang clean, 10 push press)

Strength

7X1 Clean& Jerk (full squat clean, split jerk) @ 85%

5X3 Clean Pulls @ 115% of above

5×50’ Sled Drags – very heavy,

WOD

5 rounds for reps and time of: ME UB HSPU (me: max effort – ub: unbroken), Sprint 200m

Begin each round by completeing as many HSPU as you can, then hit the sprint hard and fast. If you don’t have handstand pushups, modify to the most difficult pushup you can perform at least 10 reps of.

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