Workout of the Day

“Push & Pull”

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4/26/2012 Beginner Intermediate Advanced
Roll out Quads
Warm Barbell complex x2
Mobility Hip Prep agaisnt the wall
Skill Clean Pull/ Shoulder Press
WOD A. Clean high pulls 3, 3, 3; rest 3 min
B. Strict press 3, 3, 3; rest 3 min
C. Amrap 1-3 unbroken hspu ladders in 8 min (Go back to 1 after every successful unbroken 3)		 A. Clean high pulls 3, 3, 3; rest 3 min
B. Strict press 3, 3, 3; rest 3 min
C. Amrap 1-3 unbroken hspu ladders in 8 min (Go back to 1 after every successful unbroken 3)		 A. Clean high pulls 3, 3, 3; rest 3 min
B. Strict press 3, 3, 3; rest 3 min
C. Amrap 1-3 unbroken hspu ladders in 8 min (Go back to 1 after every successful unbroken 3)


“Tabata…FML”

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4/25/2012 Beginner Intermediate Advanced
Roll out Lacrosse ball on upper back
Warm 400 m run, 2x 20 OH med ball lunges (20,14) total, 10 wall balls, 10 burpees,
Mobility couch stretch
Skill Kettlebell swing/Double unders
WOD “Tabata…FML” : 8 rounds of 20 second max DU rest 10 seconds, rest 3 mins/ 8 rounds of 20 second KB swing(2pd/1.5pd)  rest 10 seconds rest 3 mins/ 8 rounds of 20 second row or run rest 10 seconds “Tabata…FML” : 8 rounds of 20 second max DU rest 10 seconds, rest 3 mins/ 8 rounds of 20 second KB swing(2pd/1.5pd)  rest 10 seconds rest 3 mins/ 8 rounds of 20 second row or run rest 10 seconds “Tabata…FML” : 8 rounds of 20 second max DU rest 10 seconds, rest 3 mins/ 8 rounds of 20 second KB swing(2pd/1.5pd)  rest 10 seconds rest 3 mins/ 8 rounds of 20 second row or run rest 10 seconds

 

“Chimps”

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4/24/2012 Beginner Intermediate Advanced
Roll out Glutes
Warm 3x 20 Double Unders, 10 squats, 10 hollow rocks.
Mobility Angry overhead
Skill OHS
WOD 3-2-1-3-2-1 OH Squat after each set of squats perform: Rest 10 seconds
3 Knees to Elbows
5 Pull Ups
Rest 4 min		 3-2-1-3-2-1 OH Squat after each set of squats perform: Rest 10 seconds
3 Knees to Elbows
5 Pull Ups
Rest 4 min		 3-2-1-3-2-1 OH Squat after each set of squats perform: Rest 10 seconds
3 Knees to Elbows
5 Pull Ups
Rest 4 min

“Head over Heels”

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(5) Roll out Side Roll Improve overhead position
(5) Warm up

5 min of

Sets of Double Unders

Attempts

5 min of

Sets of 10 unbroken Double Unders

5 min of

Sets of 20 unbroken Double Unders

1. Increase core body temp

2. Improve experience/confidence on DU
(10) Skill

5x

1 Power Snatch + 2 OH Squat + 3 Snatch Balance

Rest rest 2 min

1. Improve OH technique

2. These need to be perfect
(0) Mobility NA  
(30) WOD

5 min Row/Run 65-74%

+

20x

Row/Run 30 sec@80%

Row/Run 30 sec@50%

+

5 min Row/Run 65-74% 

 Improve aerobic ability

 

“JT”

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4/17/2012 Beginner Intermediate Advanced
Roll out quads
W/U 400 m run. 15 shoulder rolls, 15 GM. 12 min EMOM of 3 handstand kick ups, 8 lunges, 10 downward dog
Mobility Partner prayer
Skill HSPU
WOD “JT” 21-15-9 HSPU, Ring Dips, Push Ups “JT” 21-15-9 HSPU, Ring Dips, Push Ups “JT” 21-15-9 HSPU, Ring Dips, Push Ups

“Viking”

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4/19/2012 Beginner Intermediate Advanced
Roll out ham string/glutes
W/U 800m run, 20 m burpee broad jump, walk the dog, franken walk, franken hop
Mobility hip prep against the wall
Skill Clean & Jerk
WOD “Viking”
20 min AMRAP
6 clean & jerk (75/55)
500 m row		 “Viking”
20 min AMRAP
6 clean & jerk (115/95)
500 m row		 “Viking”
20 min AMRAP
6 clean & jerk (155/115)
500 m row

“Spartacus”

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4/18/2012 Beginner Intermediate Advanced
Roll out upper back/ scapulas
W/U 3 x 10 box jump (24/20), 10 burpees, 10 wall squats.
Mobility Hamstring against the pole
Skill deadlift
WOD “Spartacus”
10 min AMRAP
5 Deadlift (135/115)
100 m run
15 lateral burpees		 “Spartacus”
10 min AMRAP
5 Deadlift (185/135)
100 m run
15 lateral burpees		 “Spartacus”
10 min AMRAP
5 Deadlift (255/185)
100 m run
15 lateral burpees

“BUD/s – Lite”

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4/17/2012 Beginner Intermediate Advanced
Roll out Quads
W/U 1000 m row, 2x 10 hand stand kick ups, 10 hollow rocks
Mobility Calves mobility agaisnt the wall
Skill HSPU
WOD “BUD/S Lite”
4 rounds for time:
800 m run
20 Sting Bug		 “BUD/S Lite”
4 rounds for time:
800 m run
20 Box Sting Bug		 “BUD/S Lite”
4 rounds for time:
800 m run
20 HSPU

“Fran-kenstein”

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4/16/2012 Beginner Intermediate Advanced
Roll out Glutes and Ham on lacrosse ball
W/U 400 m run, 3 x 10 wall balls, 10 walking lunges(each)
Mobility Hip prep
Skill Thruster
WOD  ”Fran-kenstein”
50 Thrusters for time
(55/45)		  ”Fran-kenstein”
50 Thrusters for time
(75/55)		 “Fran-kenstein”
50 Thrusters for time
(115/75)

“Suicide”

chris

4/13/2012 Beginner Intermediate Advanced
Roll out Calves
Warm Dynamic W/U Complex: Frankenstein, Franken Hop, WGS, 2 arms 1 leg, High Knees, Bunny Hops.
Mobility Calves and Achilles tendons agaisnt the poles
Skill Pose Drill
WOD “Suicide”
5 rounds
40 m shuttle run, rest 2 min		 “Suicide”
5 rounds
40 m shuttle run, rest 2 min		 “Suicide”
5 rounds
40 m shuttle run, rest 2 min

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