190413 Пятница

AMRAP 12

7 T2B
14 Shoulder to Overhead (40kg/30kg)
10 Double Unders

5 rds

Rest exactly 4mins
Then

AMRAP 12

7 Pull Ups
14 KB Swings (24kg/16kg)
10 Double Unders

6 rds + 7 reps

120413 Пятница

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

100413 Среда

1. Rowing  "Nancy" 

5 RFT:

Row 500m

15 OHS, 42,5kg
20:36

080413 Понедельник

1. DL 2RM
150kg

2.
AMRAP 20
5 DL 110kg
20 m farmer's walk 40kg Db
15 wall ball

9rds!!!

010413 Понедельник

1.For time

1 mile Run (1600m)

21 KBS 32/24kg

21 Goblet Squats, 70/53 - demo vid.

800m Run

15 KBS

15 Goblet Squats

400m Run

9 KBS

9 Goblet Squats
21:50 )))))

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

290313 Пятница

A. clean & jerk practice 10-15 min; try doing small sets with 13.4 Rx'd.  Or try to work up to it if it will be a PR for you.  

B. toes to bar practice 10 min; work on your rhythm if you don't already have it down

C. Do the first 2 rounds (3,3,6,6) of 13.4 to get a feel for your pacing

D. 2k/1.5k row at 85% for first 1500m/1000m, "all out" for final 500m

270313 Среда

1. PPress 5x3 across
2. 3 RFT
30 BJ 50sm
30 PPress 40kg
30 K2E
270 su/90 du

200313 Среда

"Games Big Helen"

1200m Run

63 KBS, 24kg

36 Pull ups

800m Run

42 KBS

24 Pull ups

400m Run

21 KBS

12 Pull ups

180313 Понедельник

1.  Back Squat

5 x 3, across 

2.  3 RFT

20 Front Squats, 45kg

20 Burpees

20 TTB

3.  Cash Out

3 Rounds, not for time

600m Run or Row, based on greatest weakness.

30 Hip Extensions

15 L-Pull ups

130313 Среда

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3. 10 sets:

1 ring muscle up

2 HSPU

4. 3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 18kg - 20 meters each arm.

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

110313 Понедельник

1. EMOM 5
10 DL climbing 

2. 3 RFT "Task priority FGB "
15 wall ball
15 SDLHP 35kg
25 BJ 44sm
25 PPress 35kg
10 cals Row
Rest 1 min.

110313 Понедельник

1. EMOM 5
10 DL climbing 

2. 3 RFT "Task priority FGB "
15 wall ball
15 SDLHP 35kg
25 BJ 44sm
25 PPress 35kg
10 cals Row
Rest 1 min.

080313 Пятница

Dan Bailey Games 2012

Strength

Front Squat
2 reps, 10 sets every minute @ 85%

– Then -

8 Minute AMRAP

1,1…2,2…3,3…
Power Snatch 40kg
Toes to Bar

060313 Среда

Strength

Close Grip Bench Press

10 sets of 2 reps every minute at 80%

– Then –

21-15-9
Thrusters 40kg
42-30-18
Box Jumps 60sm

040313 Понедельник

Strength

Hang Power Snatch
3-3-3-3-3-3-3
Just below knee

– Then –

12-9-6-3 reps for time of:
Power snatch, 40kg
Burpee

250213 Понедельник

1. HPCl 3,3,3,,3.

2. BSquat 5,5,3,3,1,1. (70/80/100%)

3. For time:

21-15-9

Row (calories) 

KB swings 32kg

Ring dips 

220213 Пятница

A. jerk 2, 2, 2; rest 2 min

B. Amrap Hand Stand  in 10 min

+
FEBRUARY 16, 2013WOD

FGB style workout 5 stations 1 minutes on each to accumulate as many reps as possible

Plate GTOH 20/10kg

Squat Jumps over the Bar

KB Swings 24/16

Box Jumps 24/20″

SDHP 40/30kg

1 minute reset

200213 Среда

A. EMOM 10

3 PSnatch 40-45 kg

+

5RFT:

3 x Thrusters 55kg

6 x Toes to Bar

12 x Burpees 

180213 Понедельник

1. BSquat 3x10
80kg
2. AMRAP 15
12 DL 70kg
12 push ups
12 pull ups

070213 Пятница

 

A. Deadlift 5, 5, 5, 3, 3, 3; rest 2:30

+

Rowing "Helen"

3 rounds for time:

Row 500m

12 Pull ups

21 KBS 

040213 Понедельник

A. Back squat; build to a 8 rep max

+

On the min for 18 min:

Odd- 5 KB Snatch  R/L 24kg

Even- 5 high box jumps 70sm

010213 Пятница

A. Bench press 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups in 2 min x4; rest 1 min

300113 Среда

A. Push press x5/Push jerk x3;  rest 90 seconds x5 complexes

B. Strict press 10, 10, 10; rest 75 seconds

+

7  rounds for time:

10 hand release push ups

8 knees to elbow

6 box jumps 60sm

4  chin ups

2 wall walks

280113 Понедельник

A. Bench press; build to a 20 rep max

B. Amrap unbroken chin ups x3; rest 2 min

+

For max reps:

3 min max calories row

2 min max reps burpees

1 min max reps KBS 24kg

250113 Пятница

A. OHS 5,5, 5, 5, 5; rest 90 seconds

B. Hang squat clean; build to a 3 rep max

+

10 min AMRAP:

60 single unders

10 wall balls

5 T2B

230113 Среда

A. Clean - tech. Work 10-15 min.
B. Front squat 8, 6, 8, 6; rest 2 min

C. Low bar good morning 4-6x4; rest 2 min

+

10 min max reps KB snatch 24kg  (alt hands every 5 reps)

210113 Понедельник

A. Weighted chin up 3, 2, 1, 3, 2, 1; rest 2 min

B. Close grip bench press 10x10 @50% 1rm; rest 1 min  65-70kg

C. 10 set of 10 unbroken pull ups for time

D. GHD sit ups 15 unbroken x5; rest 1 min

180113 Пятница

A. Deadlift; build to a moderate effort triple (85-90% effort)

+

3 rounds for time:

Row 500m

12 deadlift BWT

21 box jumps 60sm

160113 Среда

1.  Jerk

5 x 5 across.

2. Clean complex

3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans. x 4; rest 2 min

3. GOAT TRAINING

C2B Pull ups

OTM x 20

Odd:  6  Box Jumps 70sm

Even: 3 WTD strict pull ups

140113 Понедельник

Warm up

60 KBS 24kg 10/10/10...

60 OHS 10/10/10... Across 5 kg each 10

60 push ups 10/10/10...

60 BJ 60 sm 10/10/10...

1. OTM x 20

Odd:  3 Power Snatch 40kg

Even:  6 Front Squats -  60kg  from the ground, no racks

Set up two bars. 

2.  GOAT TRAINING

Overhead Strength

OTM x 20

Odd: 6 Push Press 50kg

Even: 200m Row

110113 Пятница

1.  DL 3 RM

7 Rounds for Time

3x Deadlifts @75% of 1RM

6x Ring L-Pull Ups

9x Toes Through Rings

090113 Среда

 

A. Bench press 5, 5, 5; rest 2 min

B. Bent over single arm DB rows 6-8x4; rest 2 min

C1. Press 8-10x4; rest 1 min

C2. AMRAP strict chin ups in 2 min x4; rest 1 min