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....

Friday Nov 14, 2014

More Spartan prep for today... HOAH!!!!

"The Grind"

800m run
10 Deadlifts 1.5x bodyweight
chin over bar, accumulate 1:30 min hanging on bar
400m med-ball incline climb, 20#, set incline to max
50 Burpees
farmers carry 85# each hand, 4 laps around gym warmup area **
800m run

**Note: 5 burpee penalty every time you drop the load - on the spot.

---
Here are the links to the races we are targeting.... go pre-register!!!

AL Sprint

http://www.spartan.com/events/pre-registration/?event_id=248/alabama-sprint

TN Super

http://www.spartan.com/events/pre-registration/?event_id=249/tennessee-super

Tuesday November 11, 2014 (Alternate)

Warm Up

Stretch

30 double unders

2 rounds of

   10 decline push up (feet on box)

   10 squats

   5 strict pull up

WOD

Buy in: 20 box jumps

5 rounds of

   10 Bench Press (155#)

   10 Back Squat (155#)

   30 Double Unders

Buy out: 20 dips

Tuesday Nov 11, 2014

3 Rounds
  800m run
  45# plate ground to overhead, 15 reps
  stair run, 8 floors
  pullups, 10 reps

Monday Nov 10, 2014

1. Squat Clean
Work to a 3RM

2. 5 min. EMOM
5 UB Hang Clean @ 70% 3rm Clean

3. Front Squat
Warmup, 65%x5, 75%x5, 85%x5+

Friday Nov 7, 2014

1. Deadlift
Work to a heavy 5

2. 3 RFT
5 Close grip bench, BW
5 Squat Cleans, BW
35 Double unders

rest 3 mins

3. 3 RFT
5 Deadlift 1.5x BW
30' Goblet Walking lunges, 55# KB or DB
3 Wall walks + push-up

Wed Nov 5, 2014

3 Rounds
  800m run
  45# plate ground to overhead, 15 reps
  400m run
  chin over bar, accumulate 1 min hanging on bar
  stair suicides, 3 floor climb (** see below)
  50 burpees
  400m med-ball incline climb, 20#, set incline to max
  30' crab walk

**Note: Stair Suicides. Start on ground floor run up to 1st floor and back down, run to 2nd floor and back down, etc.... to 5th floor and back down.

Monday Nov 3, 2014

1. 5 rounds for max reps and time
Bench Press, BW
Front Squat, BW
35 double unders

2. 15 min AMRAP 
200m run
15 Barbell Rows, 135
15 Dips

Friday Oct 31, 2014

CF Games Open Workout 14.3

8 minute AMRAP:

10 deadlifts, 135

15 box jumps, 24"

15 deadlifts, 185

15 box jumps

20 deadlifts, 225

15 box jumps

25 deadlifts, 275

15 box jumps
30 deadlifts, 315

15 box jumps

35 deadlifts, 365

15 box jumps

Wednesday Oct 29, 2014

Pick one from below A or B or both?

A.  CF Games Open WOD 12.3

18 minute AMRAP:
  15 Box jumps, 24"
  12 Push Press, 115#
  9 Toes to Bar

B.  “Work It Wednesday”

EMOMx30:

5 rounds of:

Min 1: Max Burpees

Min 2: Max Cals on Elliptical

Min 3: Max Abmat Sit ups

Min 4: 200m Run

Min 5: Max Air Squats

Min 6: Max Reps Cable Row

Tuesday Oct 28, 2014

1. Snatch
1RM Power Snatch

2. With a Running Clock:

AMRAP 3:
3 Power Snatch (135/95)
3 C2B
20 DU

Rest 3 minutes

AMRAP 4:
4 Power Snatch (115/80)
4 C2B
20 DU

Rest 4 minutes

AMRAP 5:
5 Power Snatch (95/65)
5 C2B
20 DU