Happy October bitches
A. Mid Hang Power Snatch 65-75% x 2 x 5 sets - 1 minute rest in between
B. Snatch Balance - Max for day , 90% of that x1 , 80% x 2 x 2 sets
C.
Prowler Challenge
Pick a challenge , post results to comments.
http://www.elitefts.com/documents/prowler_challenge.htm
*Max day is coming up soon
*Rehab
Take 90% of your current 1RM , and base these percentages off of that number.
A. Bench Press - 65% x 5, 75% x 5, 85% x AMRAP
B. 1 ARM DB Press 5 x 10 (each side) - AHAP
C. Stiff Legged DL 3 x 6 - PERFECT FORM, slow and controlled
D. DB row 3 x 10 (each arm) AHAP
E. 100 situps
September 30, 2012
.jpg)
September 28, 2012
Daily WOD 9/29/12
A. Spend 15-20 minutes doing mobility and flexibility
B.
5 rounds
10 weighted pullups (strict)
10 weighted dips (FULL ROM)
20 GHD situps
20 Hip extensions
C.
3 rounds with 5 minutes in between
50 burpees
* Rehab
A. Establish 1RM Press
B.
5 rounds
B.
5 rounds
10 weighted pullups (strict)
10 weighted dips (FULL ROM)
20 GHD situps
20 Hip extensions
C.
3 rounds with 5 minutes in between
50 burpees
* Rehab
A. Establish 1RM Press
B.
5 rounds
10 weighted pullups (strict)
10 weighted dips (FULL ROM)
20 hollow rocks
20 supermans
C.
3 rounds with 5 minutes in between
50 stiff legged up downs
September 27, 2012
Daily WOD
A. FS 75% x 3 x 5
B. Snatch Pull 85% x 3 x 3
C. Jerk - max - 90% of that x 1 , 80% x 2 x 2
D.
W/70# DBs
5 rounds for time:
12 DL
9 HPC
6 Push Press
E.
Row 1000m
rest 3 minutes
Run 800m
B. Snatch Pull 85% x 3 x 3
C. Jerk - max - 90% of that x 1 , 80% x 2 x 2
D.
W/70# DBs
5 rounds for time:
12 DL
9 HPC
6 Push Press
E.
Row 1000m
rest 3 minutes
Run 800m
September 26, 2012
September 25, 2012
9/26/12
A. Mid Hang Muscle Snatch x 3 x 3 - perfect form
B. Clean + Jerk + Power Clean - AHAP
C.
AMRAP 4 minutes
@225
1 clean, 1 c2b pull-up
2 cleans, 2 c2b pull-ups
3...etc
rest 8 minutes
AMRAP 4 minutes
@205
1 clean, 1 c2b pull-up
2 cleans, 2 c2b pull-ups
3...etc
rest 8 minutes
AMRAP muscle ups in 4 minutes
B. Clean + Jerk + Power Clean - AHAP
C.
AMRAP 4 minutes
@225
1 clean, 1 c2b pull-up
2 cleans, 2 c2b pull-ups
3...etc
rest 8 minutes
AMRAP 4 minutes
@205
1 clean, 1 c2b pull-up
2 cleans, 2 c2b pull-ups
3...etc
rest 8 minutes
AMRAP muscle ups in 4 minutes
September 24, 2012
Daily WOD 9/25/12
A. BS 80% x 3 x 5 sets
B. Push Press 75% x 5 x 5
C.
Against a 30 minute clock
Run 5k , AMRAP Burpees
B. Push Press 75% x 5 x 5
C.
Against a 30 minute clock
Run 5k , AMRAP Burpees
September 23, 2012
September 22, 2012
Daily WOD 9/23/12
A. Snatch - 1rm
B. C/J - 1rm
C. Deadlift - 1rm
If you're feeling good, shoot for a PR. If not, keep it clean, and hit your weight with perfect form.
D.
3 rounds
20 GHD situps
200ft bear crawl
200ft burpee broad jumps
B. C/J - 1rm
C. Deadlift - 1rm
If you're feeling good, shoot for a PR. If not, keep it clean, and hit your weight with perfect form.
D.
3 rounds
20 GHD situps
200ft bear crawl
200ft burpee broad jumps
September 21, 2012
Daily WOD 9/22/12
A. OHS x 3 x 5 sets - 3 second pause in the bottom
B. Tall Snatch 3 x 3 - use a weight you can be QUICK with
C.
For time:
3 snatch @ 185
1 rope climb
2 snatch @205#
1 rope climb
1 snatch @225#
Rest exactly 5 minutes
For time:
21-15-9
32kg KB swing
135# OHS
Rest exactly 5 minutes
For time:
50 burpees
50 pullups
Partition how you see fit
B. Tall Snatch 3 x 3 - use a weight you can be QUICK with
C.
For time:
3 snatch @ 185
1 rope climb
2 snatch @205#
1 rope climb
1 snatch @225#
Rest exactly 5 minutes
For time:
21-15-9
32kg KB swing
135# OHS
Rest exactly 5 minutes
For time:
50 burpees
50 pullups
Partition how you see fit
September 20, 2012
Daily WOD 9/21/12
A. FS 5 x 5
B. Snatch Pull 85% of Snatch x 3 x 4 sets
C. Jerk - Heavy Double
D.
In 12 minutes...
10 calorie row
10 HSPU
20 calorie row
20 HSPU
30 calorie row
30 HSPU....
E.
Max MU in 2 minutes
B. Snatch Pull 85% of Snatch x 3 x 4 sets
C. Jerk - Heavy Double
D.
In 12 minutes...
10 calorie row
10 HSPU
20 calorie row
20 HSPU
30 calorie row
30 HSPU....
E.
Max MU in 2 minutes
Daily Dose of Awesomeness
Lady Liberty has been following our competition programming and I have to admit she looks delicious.
September 19, 2012
September 18, 2012
Daily WOD 9/19/12
A. Muscle Snatch x 2 x 3 - AHAP
B. Power Clean + Clean x 2 + 1 x 3 sets - AHAP
C. Power Jerk (Push jerk) + Jerk x 2 + 1 x 3 sets - AHAP
D.
3 Rounds :
225# Hang Power Clean x 10 reps
20 burpee pullups
30 wallballs
B. Power Clean + Clean x 2 + 1 x 3 sets - AHAP
C. Power Jerk (Push jerk) + Jerk x 2 + 1 x 3 sets - AHAP
D.
3 Rounds :
225# Hang Power Clean x 10 reps
20 burpee pullups
30 wallballs
September 17, 2012
Daily WOD 9/18/12
A. Back Squat - 75% x 5 x 5
B. Push Press - 70% x 5 x 5
C.
AMRAP 12 minutes
400m run
21 KB swings @24kg
12 pullups
* At this point, if you're not buying, preparing, and cooking your own food, you're not performing at your potential. Start food shopping and spend the time to prepare your meals for the upcoming days/week.
**
Congrats to Certified Awesome athletes The Moose, The Juice, and The Magician for awesome finishes this weekend. All three athletes made the final workout and The Moose took 2nd place in mens RX, The Juice took 10th in mens RX, and The Magician took 4th in the mens scaled.
You guys are Certified Awesome.
B. Push Press - 70% x 5 x 5
C.
AMRAP 12 minutes
400m run
21 KB swings @24kg
12 pullups
* At this point, if you're not buying, preparing, and cooking your own food, you're not performing at your potential. Start food shopping and spend the time to prepare your meals for the upcoming days/week.
**
Congrats to Certified Awesome athletes The Moose, The Juice, and The Magician for awesome finishes this weekend. All three athletes made the final workout and The Moose took 2nd place in mens RX, The Juice took 10th in mens RX, and The Magician took 4th in the mens scaled.
You guys are Certified Awesome.
September 13, 2012
September 12, 2012
September 11, 2012
Daily WOD 9/12/12
For Pump Games:
Quick Look:
Day 1 Event Schedule:
AM: Men's Rx'd & Scaled "Hi-Temp's Feats of Strength"
AM: Women's Rx'd & Scaled "Redefine Fit's No Choke Outs"
PM: Men's Rx'd & Scaled "Redefine Fit's No Choke Outs"
PM: Women's Rx'd & Scaled "Hi-Temp's Feats of Strength"
Day 2 Event Schedule:
AM: Men's Rx'd & Scaled "Beast Bars The BEAST"
A. Back Squat - EMOTM x 10 minutes - 2 reps @80% 1rm
With remaining time, establish max C/J
C. For time:
25 KB swings (2 pood)
20 Box Jumps (30'')
15 DL (275#)
10 Shoulder to OH (155#)
D. Max unbroken DU x 3 attempts - rest 60s between efforts
Quick Look:
Day 1 Event Schedule:
AM: Men's Rx'd & Scaled "Hi-Temp's Feats of Strength"
AM: Women's Rx'd & Scaled "Redefine Fit's No Choke Outs"
PM: Men's Rx'd & Scaled "Redefine Fit's No Choke Outs"
PM: Women's Rx'd & Scaled "Hi-Temp's Feats of Strength"
Day 2 Event Schedule:
AM: Men's Rx'd & Scaled "Beast Bars The BEAST"
AM: Women's Rx'd & Scaled "2Pood's Chipper"
PM: Men's Rx'd & Scaled "2Pood's Chipper"
PM: Women's Rx'd & Scaled "Beast Bars The BEAST"
Qualifier: MHP XFit's Champions Are Found::Mixed Heats
Men Scaled & Women Scaled (Top 8 From Each) 2 heats
Men Rx'd & Women Rx'd (Top 12 From Each) 3 heats
*plus anything else thrown in the mix will be announced*
PM: Men's Rx'd & Scaled "2Pood's Chipper"
PM: Women's Rx'd & Scaled "Beast Bars The BEAST"
Qualifier: MHP XFit's Champions Are Found::Mixed Heats
Men Scaled & Women Scaled (Top 8 From Each) 2 heats
Men Rx'd & Women Rx'd (Top 12 From Each) 3 heats
*plus anything else thrown in the mix will be announced*
B. 6 minutes to
Row 500m @ 10 damperWith remaining time, establish max C/J
C. For time:
25 KB swings (2 pood)
20 Box Jumps (30'')
15 DL (275#)
10 Shoulder to OH (155#)
D. Max unbroken DU x 3 attempts - rest 60s between efforts
Daily Dose of Awesomeness
We're takin a break from the mindless insanity today to have a movement of remembrance for all those who passed away 11 years ago today. Thank you all. God Bless America.
Nothing can break the American Spirit.
September 10, 2012
Daily WOD 9/11/2011
A. Hang Snatch 5 x 3
B. 5 x 1 Heaving Snatch Balance + 1 OHS - AHAP
C. 3 x 8 Stiff Legged Deadlift
D. 20-15-10
DB Snatch 100# (alternate every 5 reps)
Burpees
E. AMRAP 2 minutes burpee pullups
B. 5 x 1 Heaving Snatch Balance + 1 OHS - AHAP
C. 3 x 8 Stiff Legged Deadlift
D. 20-15-10
DB Snatch 100# (alternate every 5 reps)
Burpees
E. AMRAP 2 minutes burpee pullups
September 9, 2012
Daily WOD 9/10/12
A. Hang Power Clean x 5-3-1-5-3-1 second wave heavier than the first. Work on catching the weight in a proper receiving position.
B. Front Squat off floor x 3-3-3
C. Hang Clean Pull 3x5 - heavy but perfect
D.
Every minute on the minute for 7 minutes
2 MU
4 HSPU
8 x 2 Pood KB swings
On the 8th minute
Max MU
On the 9th minute
Max HSPU
On the 10th minute
Max 2 pood KB swings
E.
40 pump situps
300 yd shuttle run (30yd) change of directions
40 pump situps
B. Front Squat off floor x 3-3-3
C. Hang Clean Pull 3x5 - heavy but perfect
D.
Every minute on the minute for 7 minutes
2 MU
4 HSPU
8 x 2 Pood KB swings
On the 8th minute
Max MU
On the 9th minute
Max HSPU
On the 10th minute
Max 2 pood KB swings
E.
40 pump situps
300 yd shuttle run (30yd) change of directions
40 pump situps
Daily WOD 9/9/2012
Row 10k @ relaxed pace.
Long dynamic warmup before, finish with a 10-15 minute stretch. Take your time, work on mobility for at least 10 minutes.
Long dynamic warmup before, finish with a 10-15 minute stretch. Take your time, work on mobility for at least 10 minutes.
September 7, 2012
Daily WOD 9/8/2012
A. Max Snatch
Take your time to develop a max Snatch for the day. Do not go into todays session with any numbers in your head. Have fun, if you're feeling good , keep going. If not, hang around some lower numbers and just hit fast, smooth lifts, around 80-85% for 5 sets of 1.
B. Pendlay row 5x5 - rest 60s between sets
C.
Run 100m, 30 burpee box jumps
Run 400m, 20 burpees box jumps
Run 800m, 10 burpees box jumps
Run 400m, 20 burpees, box jumps
Run 100m, 30 burpees box jumps
1:1 work to rest ratio
Edit*
If you can, please send me the following,
1, 3, 5 rep maxes for
Back Squat
Front Squat
Deadlift
Press/Push Press/ Jerk
Clean and Jerk, Clean, Power Clean, Hang Power Clean
Snatch, Power Snatch, Hang Power Snatch
Overhead Squat
Bench Press
1 mile best (as of the last year)
2k row
500m row
Max DU
Take your time to develop a max Snatch for the day. Do not go into todays session with any numbers in your head. Have fun, if you're feeling good , keep going. If not, hang around some lower numbers and just hit fast, smooth lifts, around 80-85% for 5 sets of 1.
B. Pendlay row 5x5 - rest 60s between sets
C.
Run 100m, 30 burpee box jumps
Run 400m, 20 burpees box jumps
Run 800m, 10 burpees box jumps
Run 400m, 20 burpees, box jumps
Run 100m, 30 burpees box jumps
1:1 work to rest ratio
Edit*
If you can, please send me the following,
1, 3, 5 rep maxes for
Back Squat
Front Squat
Deadlift
Press/Push Press/ Jerk
Clean and Jerk, Clean, Power Clean, Hang Power Clean
Snatch, Power Snatch, Hang Power Snatch
Overhead Squat
Bench Press
1 mile best (as of the last year)
2k row
500m row
Max DU
September 6, 2012
Daily WOD 9/7/2012
A. 1 x 20 Back Squat
B. Deadlift - Heavy double - reset each rep
C.
5 Rounds :
250m row
90% Clean and Jerk x 1 rep
50 DU
D.
3 sets of :
20 GHD situps - AFAP
15 reverse hypers
10 GH Raise - perfect form
September 5, 2012
September 4, 2012
Daily WOD 9/5/2012
A. 3 Position Snatch @65-75% x 5 sets - 2 minute rest in between sets
B. 5 Touch and go Squat Cleans x 5 sets - 2 minute rest in between sets - start light/moderate - build up to a heavy set
C.
Death By Squat Snatch @ 155#
As soon as you fail a minute
Death by 15ft Rope Climbs
D.
AMRAP 8 minutes
10 Supinated Ring Pullups
10 True Pushups
B. 5 Touch and go Squat Cleans x 5 sets - 2 minute rest in between sets - start light/moderate - build up to a heavy set
C.
Death By Squat Snatch @ 155#
As soon as you fail a minute
Death by 15ft Rope Climbs
D.
AMRAP 8 minutes
10 Supinated Ring Pullups
10 True Pushups
September 3, 2012
Daily Dose of Awesomeness
This guy has some great "instructional" videos on how to make it to the pros. I suggest you watch and take notes.
Daily WOD 9/4/2012
WOD
A. Push Press 5-3-1-5-3-1 - Second wave heavier than the first
B. Clean Pull - 85% of Clean 5 x 5
C. Establish a 3 rep max weighted pullup, strict
D. 3 rounds of :
400m run, 25 pull-ups
Rest 5 minutes
3 rounds of
100# Farmer Carry - 100ft
10 DB snatches 100# (5 right / 5 left)
20 Burpees
E.
3 sets of
20 GHD situps
15 Reverse Hypers
A. Push Press 5-3-1-5-3-1 - Second wave heavier than the first
B. Clean Pull - 85% of Clean 5 x 5
C. Establish a 3 rep max weighted pullup, strict
D. 3 rounds of :
400m run, 25 pull-ups
Rest 5 minutes
3 rounds of
100# Farmer Carry - 100ft
10 DB snatches 100# (5 right / 5 left)
20 Burpees
E.
3 sets of
20 GHD situps
15 Reverse Hypers
September 2, 2012
Daily WOD 9/3/2012
OLY
7 x 1 of Power Clean + 1 1/4 Front Squat - rest 60-90s between sets - as heavy as possible
7 x 1 of Hang Power Snatch + Power Snatch + 2 OHS - rest 60s - heavy, but clean
Conditioning
50 KB swings - 70#
40 Box Jumps - 30''
30 Deadlifts - 275#
20 Shoulder to Overhead - 155#
10 Double unders
Rest as needed
AMRAP 5 minutes
1000m row @10 damper
Max BS @185# (off floor)
7 x 1 of Power Clean + 1 1/4 Front Squat - rest 60-90s between sets - as heavy as possible
7 x 1 of Hang Power Snatch + Power Snatch + 2 OHS - rest 60s - heavy, but clean
Conditioning
50 KB swings - 70#
40 Box Jumps - 30''
30 Deadlifts - 275#
20 Shoulder to Overhead - 155#
10 Double unders
Rest as needed
AMRAP 5 minutes
1000m row @10 damper
Max BS @185# (off floor)
Subscribe to:
Posts (Atom)