Ballistic warmup
Work capacity - great pyramid
Burpee 2 pullups 3 pressups 4
4. 6. 8
Until. 12. 18. 24
And back down again
5k run
Pm - strength
Tonights starts 5-3-1 on the lower percentage
2 x CFFWU
Then Press
Monday, 9 August 2010
Tuesday, 6 July 2010
Piston - 6/7/10
Warm Up: 1 Mile run @ moderate pace.
10 x 100 yd sprints (:15 sec interval rest)
Work Capacity:
Piston:
1,000 Air Squats for time
Durability: Yoga or Active Stretch for 15 minutes. Plank hold 4 x 2 minutes.
10 x 100 yd sprints (:15 sec interval rest)
Work Capacity:
Piston:
1,000 Air Squats for time
Durability: Yoga or Active Stretch for 15 minutes. Plank hold 4 x 2 minutes.
Yosemite - 5/7/10
Warm Up: 100 double-unders, 50 KTE
Strength: Work to 1RM Push Press (PP)
Stamina: 5 Rounds, not timed: 3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R (40# KB), Shoulder opening drills w/ PVC
Work Capacity: Yosemite - For time:
30 Squat Clean (95#), 30 Pull-ups, Run 800 Meters
30 Pull-ups, 30 KB Swings (55#), Run 800 Meters
30 KB Swings (55#), 30 Squat Cleans (95#), Run 800 Meters
Durability: 100 x 4 count flutter kicks. 100 x good morning darlings.
Strength: Work to 1RM Push Press (PP)
Stamina: 5 Rounds, not timed: 3 x PP @ 90% 1RM, 5 x Turkish Get Up L/R (40# KB), Shoulder opening drills w/ PVC
Work Capacity: Yosemite - For time:
30 Squat Clean (95#), 30 Pull-ups, Run 800 Meters
30 Pull-ups, 30 KB Swings (55#), Run 800 Meters
30 KB Swings (55#), 30 Squat Cleans (95#), Run 800 Meters
Durability: 100 x 4 count flutter kicks. 100 x good morning darlings.
Monday, 28 June 2010
NO REST FOR THE WEARY - 28/6/10
NO REST FOR THE WEARY
Warm Up: Bear Complex 75 - 105#
Strength: Work to 1RM Thruster
Work Capacity: 5 RFT:
15 Curtis P (105#)
20 Burpee
Run 400M
Durability: 50 x GHD situps. 50 x GHD Back extensions.
Warm Up: Bear Complex 75 - 105#
Strength: Work to 1RM Thruster
Work Capacity: 5 RFT:
15 Curtis P (105#)
20 Burpee
Run 400M
Durability: 50 x GHD situps. 50 x GHD Back extensions.
Monday, 15 March 2010
PAINSTORM - 13/3/10
Ballistic warmup
PAIN
5 pullups
10 pressups
5 thrusters
200m run
x 20
rnd 1 - 5 thruster weight 95lb
rnd 6 - 10 105
rnd 11 - 15 115
rnd 16 - 20 135
BRAW
PAIN
5 pullups
10 pressups
5 thrusters
200m run
x 20
rnd 1 - 5 thruster weight 95lb
rnd 6 - 10 105
rnd 11 - 15 115
rnd 16 - 20 135
BRAW
Wednesday, 10 March 2010
never give up - WoD - 10/3/10
Ballistic warmup
am 10 min TGU 16kg K.B
3 x PC
3 x HSC
3 x PP
115lb
AMRAP 20mins
pm
Strength - 1 RM Thruster
S/Stamina - 5 Rounds: 3 Thrusters @ 85% 1RM. 6 HSPU. Sampson Stretch
am 10 min TGU 16kg K.B
3 x PC
3 x HSC
3 x PP
115lb
AMRAP 20mins
pm
Strength - 1 RM Thruster
S/Stamina - 5 Rounds: 3 Thrusters @ 85% 1RM. 6 HSPU. Sampson Stretch
Fight gone Worse - 9/3/10
Ballistic warmup
25 yd shuttle run
1.5 pood K.B swings
Row
Burpee
Squat clean 95lb
1 min of each - as fast/reps as possible no rest move to next station once 5 exercises are complete 1 min rest
x 5
25 yd shuttle run
1.5 pood K.B swings
Row
Burpee
Squat clean 95lb
1 min of each - as fast/reps as possible no rest move to next station once 5 exercises are complete 1 min rest
x 5
monday - 8/3/10
Ballistic warmup
40 wallball
1 mile run
40 burpees
Strength - 3RM back squat
S/Stamina - 90%3 RM back squat x 15 - 50 snatches ea arm 16kg K.B - 50 Halos
Work Capacity - Fran
40 wallball
1 mile run
40 burpees
Strength - 3RM back squat
S/Stamina - 90%3 RM back squat x 15 - 50 snatches ea arm 16kg K.B - 50 Halos
Work Capacity - Fran
SANDBAGS - 6/3/10
BALLISTIC WARMUP
partner workout
800m run 400m with sandbag then switch
75 wallballs 20lb
800m run 400m with sandbag then switch
50 power cleans 115lb
800m run 400m with sandbag then switch
100 partner med ball situp and throw 20lb
1 mile weighted vest run
80lb sandbag
partner workout
800m run 400m with sandbag then switch
75 wallballs 20lb
800m run 400m with sandbag then switch
50 power cleans 115lb
800m run 400m with sandbag then switch
100 partner med ball situp and throw 20lb
1 mile weighted vest run
80lb sandbag
DUNLAP - WoD - 5/3/10
Sgt E Dunlap
1 mile run
75 burpees
800m run
50 thrusters 95lb
400m run
25GHD
1mile run
A.F.A.F.P
1 mile run
75 burpees
800m run
50 thrusters 95lb
400m run
25GHD
1mile run
A.F.A.F.P
Wednesday, 3 March 2010
KoKoRo - 3/3/10
Warm Up: Bar Bell Complex 75 - 105# w/ burpee chaser - D.L, UPRIGHT ROW, HPC, FS, PP, BS - 6 REPS EACH 6 BURPEES 75LB 95LB, 105LB
Strength: 1 RM Press
Stamina: 4 Rounds: 4 x Press @ 80% 1 RM, 5 x Body Blast, 20 x weighted walking lunge 16KG KB IN EACH HAND
PM
Work Capacity: Team WOD: Two person teams, 2 rounds:
Partner A runs 1 mile. Partner B rows until A returns.
100 total Thrusters (95#): Partner B holds 55# KB in one-arm overhead position while A works, switch at failure of either.
Buddy Carry 400 M total (switch at failure)
100 total Man-makers (alternate reps using same set of 35# dumbells. Transition as fast as possible)
Partner B runs 1 mile, Partner A rows until B returns.
Durability / Awareness: Active Stretch. Hydrate and Refuel.
Strength: 1 RM Press
Stamina: 4 Rounds: 4 x Press @ 80% 1 RM, 5 x Body Blast, 20 x weighted walking lunge 16KG KB IN EACH HAND
PM
Work Capacity: Team WOD: Two person teams, 2 rounds:
Partner A runs 1 mile. Partner B rows until A returns.
100 total Thrusters (95#): Partner B holds 55# KB in one-arm overhead position while A works, switch at failure of either.
Buddy Carry 400 M total (switch at failure)
100 total Man-makers (alternate reps using same set of 35# dumbells. Transition as fast as possible)
Partner B runs 1 mile, Partner A rows until B returns.
Durability / Awareness: Active Stretch. Hydrate and Refuel.
Tuesday, 2 March 2010
Dangle Doodle variation - 2/3/10
ballistic warmup
am - 15 min AMRAP
5 burpees
10 squats
15 SDHP 1.5 pood K.B
1 mile run
x2
pm
1k row
21-15-9
pushpress 75lb
pullups
front plank 90 sec
L side plank 90 sec
R side plank 90 sec
x 2
am - 15 min AMRAP
5 burpees
10 squats
15 SDHP 1.5 pood K.B
1 mile run
x2
pm
1k row
21-15-9
pushpress 75lb
pullups
front plank 90 sec
L side plank 90 sec
R side plank 90 sec
x 2
Bring it - 1/2/10
ballistic warmup
am - 30-20-10 box jumps pressups squats
Strength - 1RM Clean(squat)
Strength/stamina - 90% 1RM Clean x 15 - 50 full depth jumping squats - 5o overhead weighted situps 45lb plate
pm - work capacity -
JT
21-15-9
HSPU
Ring Dips
Pressups
am - 30-20-10 box jumps pressups squats
Strength - 1RM Clean(squat)
Strength/stamina - 90% 1RM Clean x 15 - 50 full depth jumping squats - 5o overhead weighted situps 45lb plate
pm - work capacity -
JT
21-15-9
HSPU
Ring Dips
Pressups
Friday, 26 February 2010
300 - 26/2/10 -
Warmup
21-15-9
OHS - Stick
mountain climbers
5 passthroughs
Work - 300
25 pullups
50 deadlifts 135lb
50 pressups
50 box jumps
50 knees to elbows
50 K.B swings american 24kg
25 pullups
21-15-9
OHS - Stick
mountain climbers
5 passthroughs
Work - 300
25 pullups
50 deadlifts 135lb
50 pressups
50 box jumps
50 knees to elbows
50 K.B swings american 24kg
25 pullups
Thursday, 25 February 2010
Thermal - 24/2/10
Ballistic warmup
am
Warm Up: 6mins box stepups
21-15-9 pull-ups, Wall-ball
Strength: 1RM push-press
Stamina: 5 rounds: 3 x PP @85% 1RM, 15 x SDHP (2pood KB), Hip Mobility Drill
pm
Work Capacity:
Thermal: for time: Run 800M, 25 x pull-ups, 50 x Curtis-P (115#), 25 x Pull-up, Run 800M
am
Warm Up: 6mins box stepups
21-15-9 pull-ups, Wall-ball
Strength: 1RM push-press
Stamina: 5 rounds: 3 x PP @85% 1RM, 15 x SDHP (2pood KB), Hip Mobility Drill
pm
Work Capacity:
Thermal: for time: Run 800M, 25 x pull-ups, 50 x Curtis-P (115#), 25 x Pull-up, Run 800M
Tuesday, 23 February 2010
Run - C n J - Run 23/2/10
Ballistic Warmup
am
1.5mile run
15 Squat clean and jerk 135lb
x 2
pm
2 x 100 situps 20 neck bridges
am
1.5mile run
15 Squat clean and jerk 135lb
x 2
pm
2 x 100 situps 20 neck bridges
Murph - WoD - 22/2/10
Ballistic warmup
Work Capacity - "Murph"
1 mile run
100 pullups
200 pressups
300 squats
1 mile run
20lb vest
pm Strength - 1RM Thruster
Work Capacity - "Murph"
1 mile run
100 pullups
200 pressups
300 squats
1 mile run
20lb vest
pm Strength - 1RM Thruster
Thursday, 18 February 2010
Wed - 17/2/10
am
25 pressups
25 OHS (stick)
400m run x 2
then
5 pullups
10 squats
15 k.b swings 1.5pood
A.M.R.A.P x 30mins
pm
work to 1RM back Squat
25 pressups
25 OHS (stick)
400m run x 2
then
5 pullups
10 squats
15 k.b swings 1.5pood
A.M.R.A.P x 30mins
pm
work to 1RM back Squat
Tuesday, 16 February 2010
Zen 101 - WoD - 16/2/10
Ballistic warmup
we made a few changes due to weather
6mins box step ups no break
2mins max situps
2mins max pressups
2mins max flutter kicks
x 3
pm 10 min meditation ( or coffee )
we made a few changes due to weather
6mins box step ups no break
2mins max situps
2mins max pressups
2mins max flutter kicks
x 3
pm 10 min meditation ( or coffee )
Monday, 15 February 2010
Sugar Free - 15/2/10
Ballistic Warmup
am
Warm Up: Bar Bell Complex 75 95 105# w/ Burpee chaser
deadlift upright row HPC FS PP Back Squat 6 reps each then 6 burpees
Strength: Work to 1RM Push-Press
Stamina: 5 rounds: 3 x PP @ 90% 1RM, 10 x DH pull-up, 25 box jumps
pm
Work Capacity:
Diane: For time: 21-15-9 or Deadlift (225#), HSPU
Durability / Awareness: 3 mile run at moderate pace. Active stretch.
am
Warm Up: Bar Bell Complex 75 95 105# w/ Burpee chaser
deadlift upright row HPC FS PP Back Squat 6 reps each then 6 burpees
Strength: Work to 1RM Push-Press
Stamina: 5 rounds: 3 x PP @ 90% 1RM, 10 x DH pull-up, 25 box jumps
pm
Work Capacity:
Diane: For time: 21-15-9 or Deadlift (225#), HSPU
Durability / Awareness: 3 mile run at moderate pace. Active stretch.
Densisty Day - 13/2/10
By Ross Boxing
Hit this with the 730am CF
Density day
station 1 - heavy bag alt 20 punches with partner
station 2 - Sledge hammer 14lb tyre strikes
station 3 - 25 kg k.b snatch 2 each arm 6 burpees
each station is 10min 30min workout
1 time through
Hit this with the 730am CF
Density day
station 1 - heavy bag alt 20 punches with partner
station 2 - Sledge hammer 14lb tyre strikes
station 3 - 25 kg k.b snatch 2 each arm 6 burpees
each station is 10min 30min workout
1 time through
Friday, 12 February 2010
BIG Time - WoD - 12/2/10
Ballistic warmup
am
Warm Up: Fran Lite: 21-15-9 Thrusters (65#), Pull-ups
Work Capacity (Intensity):
3 minutes max effort of the following exercises: Power Clean (135#), Wall Ball, Thruster (95#), Box Jump, Push Press (95#), Burpee (1:00 rest and equipment change between exercise sets)
pm
Strength: Work to 3 RM Squat Clean and Jerk
Stamina: 5 Rounds:
3 x SC & J @ 90% 3RM, 15 x SDHP (55#), 15 x 4-count mountain climbers
am
Warm Up: Fran Lite: 21-15-9 Thrusters (65#), Pull-ups
Work Capacity (Intensity):
3 minutes max effort of the following exercises: Power Clean (135#), Wall Ball, Thruster (95#), Box Jump, Push Press (95#), Burpee (1:00 rest and equipment change between exercise sets)
pm
Strength: Work to 3 RM Squat Clean and Jerk
Stamina: 5 Rounds:
3 x SC & J @ 90% 3RM, 15 x SDHP (55#), 15 x 4-count mountain climbers
Active recovery - 11/2/10
Max Situps 2min
Max Pressups 2min
Max Dead Hang PU 2min
5K row - moderate pace
Active Stretch
Max Pressups 2min
Max Dead Hang PU 2min
5K row - moderate pace
Active Stretch
Wednesday, 10 February 2010
Pranyama - 10/2/10
Ballistic warmup
am work/endurance
2 mile run
then
25 pullups
50 squats
x 4
2k row
pm strength - 1rm Front Squat
Stamina - 4 FS @ 80% 1rm
Firemans carry 100yds
Hip Mobility
x 4
Acitve stretch 10 mins - breathing meditation 5mins
am work/endurance
2 mile run
then
25 pullups
50 squats
x 4
2k row
pm strength - 1rm Front Squat
Stamina - 4 FS @ 80% 1rm
Firemans carry 100yds
Hip Mobility
x 4
Acitve stretch 10 mins - breathing meditation 5mins
Tuesday, 9 February 2010
Walk it off - WoD - 9/2/10
Ballistic warmup
am - Work:
5 Rounds for Time: run 800M
30 Wall Ball (20#)
30 KB swings (55#)
pm - Tabata: Press-ups, Squats, Jumping Pull-ups
Durability: 400M walking lunges. Active Stretch
am - Work:
5 Rounds for Time: run 800M
30 Wall Ball (20#)
30 KB swings (55#)
pm - Tabata: Press-ups, Squats, Jumping Pull-ups
Durability: 400M walking lunges. Active Stretch
Turk and Jerk - WoD - 8/2/10
Ballistic warmup
am -
warmup - Bear complex
3 rounds 65lb, 95lb, 105lb
power clean x 6
front squat x 6
push press x 6
back squat x 6
work -
3 x TGU each side
10 x snacthes each arm
250m row
AMRAP 30 mins
pm - Strength 1RM Push Jerk
Stamina - 3 Push Jerk@ 90% 1RM
10 WBSU
5 dislocates
Durability - 1 mile run TT
plank holds 4 x 60sec 30 sec rest between
am -
warmup - Bear complex
3 rounds 65lb, 95lb, 105lb
power clean x 6
front squat x 6
push press x 6
back squat x 6
work -
3 x TGU each side
10 x snacthes each arm
250m row
AMRAP 30 mins
pm - Strength 1RM Push Jerk
Stamina - 3 Push Jerk@ 90% 1RM
10 WBSU
5 dislocates
Durability - 1 mile run TT
plank holds 4 x 60sec 30 sec rest between
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