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

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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
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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

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14/12/2014

Weightlifting

Big Arm Day
Details in Class

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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

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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

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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

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10/12/2014

Strength

Core Blast Workout – Details in Class

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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

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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

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