Monday December 22, 2014

1 Muscle Up
2 Hundred Meters
3 Push Ups
4 Thrusters 95#
5 Power Cleans 95#
6 Kettlebell Swings (55#/35#)
7 Pull-ups
8 Toes to Bar
9 Box Jumps (24″/20″)
10 Double Unders
11 Burpees
12 Dips

Fri Dec 19, 2014

“Check Your Grip”

Run 800 meters

10 Deadlifts (210 lbs)

15 KB Swings (35-55lbs)

20 Step ups on 20" box while holding 20 lb medicine ball

90 degree hold on the rock rings (level 1) hold for 15 seconds ***

20 Step ups on 20" box while holding 20 lb medicine ball

90 degree hold on the rock rings (level 2) hold for 10 seconds ***

20 Step ups on 20" box while holding 20 lb medicine ball

90 degree hold on the rock rings (level 3) hold for 10 seconds ***

20 Step ups on 20" box while holding 20 lb medicine ball

90 degree hold on the rock rings (level 4) hold for 5 seconds ***

45 lb plate carry (hold plate in bent position from the squat rack to the water fountain) **

25 Pull Downs from the floor (90-100lbs)

45 lb plate carry (hold plate in bent position from the squat rack to the water fountain) **

30 Sit ups

2 Laps Farmers Carry (85 lbs)

Run 400 meters

Buy Out- 50 double Unders

** 30 double under penalty if plate is dropped.

*** 15 burpee penalty if you come off the rings before allotted time.

Wed Dec 17, 2014

4.5mi run

Tuesday December 16, 2014

Warm Up

Stretch

Run 400m (treadmill)

2 rounds of 

   6 dumbbell thrusters

   6 lunge dumbbell single arm press up (right leg, right arm)

   6 lunge dumbbell single arm press up (left leg, right arm)

   6 lunge dumbbell single arm press up (right leg, left arm)

   6 lunge dumbbell single arm press up (left leg, left arm)

   6 strict pull ups

WOD

Buy in: 50 situps

3 clean (115#)

3 pull ups

3 dips

30 double unders

6 clean (115#)

6 pull ups

6 dips

60 double unders

9 clean (115#)

9 pull ups

9 dips

90 double unders

6 clean (115#)

6 pull ups

6 dips

60 double unders

3 clean (115#)

3 pull ups

3 dips

30 double unders

Buy Out: 50 situps

Fri Dec 12, 2014

More Spartan prep...

1. Deadlift
Warmup, 70%x3, 80%x3, 90%x3+, 90%x3

2. "The Grind #3"
400m run
3 rounds of
   Odd Object carry complex, 25' **
   200m med-ball incline climb, 20#, set incline to max
   Frenchies ***
50 double unders
20 burpees
400m run

** pick up 2x45# stacked plates and stomach carry, pick up 85# dumbbell to shoulder and carry back.

*** Frenchies: 5 sec chin over bar, 5 sec 90 degree lock off-pull up, 5 sec 120 degree lock off, pull up. Note, 10 burpee penalty for comming off bar, on the spot.

Wed Dec 10, 2014

5k Recovery Run

Tues Dec 9, 2014

1. Front Squat
warmup, 70%x3, 80%x3, 90%x3+, 90%x3

2. Clean
A. Clean, work to a 3RM
B. EMOMx6: 3 Hang Power Clean @ 75% 3rm Clean

3. Metcon
put together a WOD that includes pulling from above and pulling horizontally

Monday Dec 8, 2014

Continue with the Wendler protocol. This week is 70%x3, 80%x3, 90%x3+ on the strength portion of the workout.

1. Bench Press

warmup, 70%x3, 80%x3, 90%x3+, 90%x3

2. 16 Rep Max Bench Press

3. Short WOD

Come up with something on the fly that involves more pressing and leg work.

Friday Dec 5, 2014

1. Deadlift
Warmup, 65%x5, 75%x5, 85%x5+, 85%x5

2. "The Grind #2"
1600m run
10 Deadlifts 1.5x BW
200m med-ball incline climb, 20#, set incline to max
chin over bar, accumulate 1:30 hanging on bar**
200m med-ball incline climb, 20#, set incline to max
farmers carry 85# each hand, 5 laps interior gym
1200m run

**Note: 15 burpee penalty every time you come off the bar - on the spot.

Cash Out: stair climb, 8 floors

Wednesday Dec 3, 2014

Run a 5K.

Simple huh....