Archive for December, 2014
Xmas WOD by the pool
WOD #1
AMRAP for 30 Minutes
10 push ups
25m swim
25m pool run (while in pool run as fast as you can, big strides)
10 pool jumps (while in pool jump as high as you can)
10 get out of pools (you are in pool with back against wall, but hands behind you on pool edge and lift yourself out of water so you are sitting on ground with feet still in pool, motion is like a tricep press when you do dips using a bench) on last one actually get out of pool.
WOD #2
2-5 rounds
Run 400m (or swim 100m)
5 pool pull ups (in deep end of pool face pool wall with hands on edge and pull yourself out of the water. Then get back in.)
10 push ups
20 sit ups
30 squats (or pool jumps as per above)
Rest 3 minutes
Xmas WOD @ home
WOD #1
5 rounds
40 Squats
30 Sit ups – standard
20 Push Up
WOD #2
5 rounds
20 Tricep dips
50 Lunges (alternating legs)
50 Sit ups – crossover, right elbow to left knee, left elbow to right knee (25 each side)
WOD #3
10 Rounds
50 Double Unders (150 singles) (if no rope 50 jumps and double taps while in air)
Plank Hold – 60 sec
Side plank hold – 30 sec each side
WOD #4
Run – 400m rest 2 min x 10 for time (bad knees scale to fast walk so no impact
WOD #5
5 rounds
100 Jumping jacks
10 Inch Worms
20 Good mornings
10 Turkish get up (no weight) – 5 each side
16/12/2014
Mobility
Foam Roll (8 Mins)
– Calves
– Hamstring
– Quads
– Hip Flexors
Shoulder Box Stretch 2 Mins
Tabata
Air Bike
Squats
Clean
practice 5-10 min
Metcon
60 calorie row
50 Toes-to-bar
40 wall balls (20/15)
30 DB Hang power cleans (50/30)*
20 muscle-ups **
* Experienced: BB 135/95
** Scaled: Chest to Bar Pull Ups
13/12/2014
Skill
15 Minutes
Med Ball Clean / Practice
15 Minutes
DB Clean
Work to a heavy Triple
(Experienced work with BB)
Metcon (AMRAP – Reps)
In front of a 12 Minute Clock
1 Min Squat Clean
1 Min Push Press
2 Min Squat Clean
2 Min Push Press
3 Min Squat Clean
3 Min Push Press
Experienced:
BB 135/95, Sub Push Press for Push Jerk
500m Row (Time)
Max Effort 500m Row
Optional for those who did on Thursday and mandatory for those that did not
12/12/2014
Skill
Overhead Squat Practice
3 sets – 10 reps @3511
Metcon
AMRAP in 20 mins
10 Chest to bar Pull Ups
20 Overhead Squats (PVC)
30 Double Unders
11/12/2014
Bench Press
5x5x5x5x5x5x5x5x5x5
Use same weight for every set (60-70% of max) and do sets of 5 reps every 2 minutes for 20 minutes
Metcon
2 Rounds
Rest 5 Minutes between rounds
Row 500m
50 KB Swings (24/16)
AMRAP Push Ups
5 Minute Time Cap
Row
500m Row for Time
Max Effort
09/12/2014
Skill
10 Minutes DB Snatch Practice
10 Minutes to find heavy single
Metcon
1000m Row
50 DB Snatch (40/20)
750m Row
35 DB Snatch
500m Row
20 DB Snatch
Teams of 2
Partner 1 starts on the Rower
Partner 2 starts on the Snatch
Alternate until both complete all
Snatches are 1 arm squat alternating hands
08/12/2014
Strength
Every 2 Minutes for 20 Minutes
Alternate Between
1) 10 DB Thrusters
– unbroken, build weight
2) 5 weighted Chin Ups @3111
– scale banded @5112
Metcon
20 Minutes AMRAP
3-6-9-12-15-….
DB Push Press (45/30)
DB Box Step Overs
*same weight for both
