WOD Friday 12/23/11

Strength:

   Front Squat 5-5-5-5-5


Conditioning:

   50 Taters

      *Use 70# if you can, if not scale it down to a more comfortable weight.
      *If you are not comfortable with Taters (Instructional Video Below), do KB Swings instead.


*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


David Charbonneau Attempts 305# Front Squat x 5 ... got only 4 ... FAIL



Tater Instructional Video with Thomas Maresca



WOD DEMO w David Charbonneau and Ross Levine (WKC and NASKA Kickboxing Champion)




Post Weights and Times to Comments

WOD Friday 11/18/11

Strength:

   OFF


Conditioning:

   9-7-5 repetition rounds of:
     Muscle up
     Double KettleBell Clean and Jerk(70# each for men/ 53# each for women)


   Intermediate:
   21-15-9 of:
     Pull up
     Ring Dip
     Double KettleBell Clean and Jerk(53#/ 35#)

   Beginner:

   15-12-9 of:

     Pull up or Jumping Pull up

     Ring Dip or Bench Dip

     Double KettleBell Clean and Jerk(35#/ 25#)

*If you do not have the technique down for the KettleBell Clean and Jerk, DumbBells can be used as a substitution

*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.


WOD DEMO w David Charbonneau -- The WOD was scaled up to 21-15-9, this is the last round of the workout


Quick KettleBell Clean and Jerk Tutorial w Thomas Maresca

Post Times to Comments

WOD Wednesday 10/19/11

Strength:

   Back Squat: 3-3-3-3-3


Conditioning:

   With a continuous running clock, complete 100 Kettlebell (KB) swings (70# for men/ 53# for women)
     - On the minute, every minute, put down the KB and complete 3 Clean & Jerks (135#/ 95#).
   
     Intermediate: KB (53#/ 35#), Clean & Jerk (95#/ 65#)
     Beginner: KB (35#/ 25#), Clean & Jerk (65#/ 45#)
     Novice: 50 KB Swings (35#/ 25#), Clean & Jerk (45#/ 35#)

     * When you put the KB down, the next round starts at the number after the last completed rep. For example: if you complete 25 KB swings the first minute, when you are finished with the Clean & Jerks your count starts at 26.
     * This is a CONTINUOUS CLOCK so the faster you do the Clean & Jerks, the more time you have for swings.


Post Loads and Times to Comments

WOD Tuesday 10/4/11

Strength:
  Shoulder Press 5-5-5-5-5
    -- warm up shoulders and then perform 5 sets of 5 strict shoulder press (no legs for help!). These sets       should be challenging to complete.

Conditioning:
  21-15-9 rep rounds of:
     Clean and Jerk
     KB Swing
         * Challenge yourself with these weights but remember it is a decent amount of reps. The Cleans should be a weight where you have to rest and the swings should be very difficult to get unbroken.

*For those of you trying to lose weight, do a hill walk on the treadmill 5-10 min after completion of workout. Do a higher incline than usual, but for only 20min.