Saturday, December 22, 2012
Class:
All
Warmup:
2rds
20 Mt Climbers
20 Hollow Rocks
20 Band Good Mornings
20 Mt Climbers
20 Hollow Rocks
20 Band Good Mornings
Workout Name:
Saturday 12/22/12
Description:
12 Days of Christmas WOD:
1 Clean and Jerk 185/105lbs
2 Handstand Pushups
3 Power Cleans
4 Box Jumps
5 Ring Dips
6 Pullups
7 Burpees
8 Hand Release Pushups
9 Kettlebell Swings 55lbs
10 Jumping Lunges (R/L=1)
11 Abmat Situps
12 Wall Climbs
Perform this WOD like the 12 Days of Christmas Song: 1C&J, 2HSPU, 1C&J, 3PC, 2HSPU, 1 C&J....
1 Clean and Jerk 185/105lbs
2 Handstand Pushups
3 Power Cleans
4 Box Jumps
5 Ring Dips
6 Pullups
7 Burpees
8 Hand Release Pushups
9 Kettlebell Swings 55lbs
10 Jumping Lunges (R/L=1)
11 Abmat Situps
12 Wall Climbs
Perform this WOD like the 12 Days of Christmas Song: 1C&J, 2HSPU, 1C&J, 3PC, 2HSPU, 1 C&J....
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Enter Your Results
Friday, December 21, 2012
Class:
All
Warmup:
2rds
20 Mt Climbers
20 Hollow Rocks
20 Band Good Mornings
20 Mt Climbers
20 Hollow Rocks
20 Band Good Mornings
Workout Name:
Friday 12/21/12
Description:
BB Gymnastics
1) 1 Snatch at 80% 1RM Every30Seconds for 8min
2) 1 Clean & Jerk: at 80% 1RM Every30Seconds for 8min
Conditioning
4 minutes ME Burpee Pullups
*Rest 2 minutes.
4 minutes AMRAP of:
20 Overhead Walking Lunges 45lbs plate
10 Toes 2 Bar
*Rest 2 minutes.
2 minutes ME Burpees
Midline
3 X 20 UB GHD Situps rest 60 sec.
1) 1 Snatch at 80% 1RM Every30Seconds for 8min
2) 1 Clean & Jerk: at 80% 1RM Every30Seconds for 8min
Conditioning
4 minutes ME Burpee Pullups
*Rest 2 minutes.
4 minutes AMRAP of:
20 Overhead Walking Lunges 45lbs plate
10 Toes 2 Bar
*Rest 2 minutes.
2 minutes ME Burpees
Midline
3 X 20 UB GHD Situps rest 60 sec.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, December 20, 2012
Class:
All
Warmup:
2rds
20 Mt Climbers
20 Hollow Rocks
20 Band Good Mornings
20 Mt Climbers
20 Hollow Rocks
20 Band Good Mornings
Workout Name:
Thursday 12/20/12
Description:
BB Gymnastics
8 minutes to establish a 1RM Snatch.
8 minutes to establish a 1RM Clean & Jerk.
Strength
Front Squats
1) Every 30 seconds for 2:00 (5 reps) 1 rep @ 75%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) 1 rep @ 80%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) 1 rep @ 85%
Conditioning
4rounds for total time
30 KB Swings at 55lbs
10 Burpee Box Jumps at 24inches
rest 90seconds between rounds
8 minutes to establish a 1RM Snatch.
8 minutes to establish a 1RM Clean & Jerk.
Strength
Front Squats
1) Every 30 seconds for 2:00 (5 reps) 1 rep @ 75%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) 1 rep @ 80%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) 1 rep @ 85%
Conditioning
4rounds for total time
30 KB Swings at 55lbs
10 Burpee Box Jumps at 24inches
rest 90seconds between rounds
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, December 19, 2012
Class:
All
Warmup:
2rd
20 Mountain Climbers
20 Hollow Rocks
20 Band Good Mornings
Burgener Warm-Up
20 Mountain Climbers
20 Hollow Rocks
20 Band Good Mornings
Burgener Warm-Up
Workout Name:
Wednesday 12/19/12
Description:
2xME Touch and Go Squat Snatches at 95lbs or at about 40% of your 1RM, rest as needed.
SWOD: 2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.
Notes: All reps must be performed with the hips in contact with the bench.
Conditioning:
15 Strict Pullups
7 Push Press 155/105#
12 Strict Pullups
5 Push Press 155/105#
9 Strict Pullups
3 Push Press 155/105#
-then-
100 Double-Unders (scale 300 Singles)
Cash out: 100 Abmat situps at 2020 tempo (2sec up, no rest on top, 2sec down, no rest on bottom)
SWOD: 2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.
Notes: All reps must be performed with the hips in contact with the bench.
Conditioning:
15 Strict Pullups
7 Push Press 155/105#
12 Strict Pullups
5 Push Press 155/105#
9 Strict Pullups
3 Push Press 155/105#
-then-
100 Double-Unders (scale 300 Singles)
Cash out: 100 Abmat situps at 2020 tempo (2sec up, no rest on top, 2sec down, no rest on bottom)
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Tuesday, December 18, 2012
Class:
All
Warmup:
2rd
20 Mountain Climbers
20 Hollow Rocks
20 Band Good Mornings
20 Mountain Climbers
20 Hollow Rocks
20 Band Good Mornings
Workout Name:
Tuesday 12/18/12
Description:
BB Gymnastics
1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)
Strength
1xME unbroken 1arm Russian Kettlebell swing, switch arms as needed without stopping though
1c) 4X5 Split Press heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Row: 4X500m rest 2:1 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)
Strength
1xME unbroken 1arm Russian Kettlebell swing, switch arms as needed without stopping though
1c) 4X5 Split Press heavier than last week, rest 45 sec. DEMO VIDEO
Conditioning
Row: 4X500m rest 2:1 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, December 17, 2012
Class:
All
Warmup:
2rds
20 Mountain Climbers
20 Hollow Rocks
20 Band Good Mornings Schmedium band
20 Mountain Climbers
20 Hollow Rocks
20 Band Good Mornings Schmedium band
Workout Name:
Monday 12/17/12
Description:
BB Gymnastics
5X2 3 Position Clean + 1 Push Jerk (low to high) rest 60 sec.
3X5 Push Press heaviest possible, rest 60 sec.
Strength
Back Squat: 3X10 absolutely heaviest possible each set, rest as needed.
Conditioning
Complete 2 cycles of
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.
Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.
5X2 3 Position Clean + 1 Push Jerk (low to high) rest 60 sec.
3X5 Push Press heaviest possible, rest 60 sec.
Strength
Back Squat: 3X10 absolutely heaviest possible each set, rest as needed.
Conditioning
Complete 2 cycles of
4 round Tabata of:
Row for Calories OR Airdyne for Calories (Airdyne is the preference)
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.
Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Sunday, December 16, 2012
Class:
All
Workout Name:
Sunday 12/16/12
Description:
rest
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Saturday, December 15, 2012
Class:
All
Warmup:
500meter row
3min Double Unders Practice or if proficient at them do 2attempts for Max Effort.
3min Double Unders Practice or if proficient at them do 2attempts for Max Effort.
Workout Name:
Saturday 12/15/12
Description:
BB Gymnastics
1) Snatch:
3X1 @ 80%,
2X1 @ 85%,
2X1 @ 90%,
5X1 @ 80% rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk:
3X1 @ 80%,
2X1 @ 85%,
2X1 @ 90%,
5X1 @ 80% rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
Conditioning
Elisabeth (Games version)
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.
Midline
Accumulate 4 minutes of L-Sit Holds.
1) Snatch:
3X1 @ 80%,
2X1 @ 85%,
2X1 @ 90%,
5X1 @ 80% rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk:
3X1 @ 80%,
2X1 @ 85%,
2X1 @ 90%,
5X1 @ 80% rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
Conditioning
Elisabeth (Games version)
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.
Midline
Accumulate 4 minutes of L-Sit Holds.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Friday, December 14, 2012
Class:
All
Warmup:
500meter row
3min Double Unders Practice or if proficient at them do 2attempts for Max Effort.
3min Double Unders Practice or if proficient at them do 2attempts for Max Effort.
Workout Name:
Friday 12/14/12
Description:
Barbell Gymnastics
8 minutes to establish a 1RM Snatch.
8 minutes to establish a 1RM Clean and Jerk.
Strength
Front Squats (based off 121201):
1) Every 45 seconds for 3:00 (5 reps) 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) 1 rep @ 90%
Conditioning
3 rounds for time of:
50 Prowler Push 250/175# (high handle)
50 Double-Unders
50 Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#
8 minutes to establish a 1RM Snatch.
8 minutes to establish a 1RM Clean and Jerk.
Strength
Front Squats (based off 121201):
1) Every 45 seconds for 3:00 (5 reps) 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) 1 rep @ 90%
Conditioning
3 rounds for time of:
50 Prowler Push 250/175# (high handle)
50 Double-Unders
50 Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Thursday, December 13, 2012
Class:
All
Warmup:
500meter row
3min Double Unders Practice or if proficient at them do 2attempts for Max Effort.
3min Double Unders Practice or if proficient at them do 2attempts for Max Effort.
Workout Name:
Thursday 12/13/12
Description:
Strength
1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% rest 60+ seconds.
Notes: All reps must be performed with the hips in contact with the bench.
Conditioning
4 rounds for total working time of:
90m Shuttle Run (6x15meters)
15 C2B Pull-ups
60m Shuttle Run (4x15meters)
15 Push Press @ 115/75#
30m Shuttle Run (2x15meters)
Rest 1:1
Midline
1a) 3XME UB T2B rest 45 sec.
1b) 3X10 Reverse Hypers heavy, rest 45 sec.
1) Every 45 seconds for 7:30 (22 total reps):
2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension
2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% rest 60+ seconds.
Notes: All reps must be performed with the hips in contact with the bench.
Conditioning
4 rounds for total working time of:
90m Shuttle Run (6x15meters)
15 C2B Pull-ups
60m Shuttle Run (4x15meters)
15 Push Press @ 115/75#
30m Shuttle Run (2x15meters)
Rest 1:1
Midline
1a) 3XME UB T2B rest 45 sec.
1b) 3X10 Reverse Hypers heavy, rest 45 sec.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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