Weekend WOD

Strength:

   OFF


Conditioning:

   "Amanda"
   9-7-5 rep rounds of:
   Muscle up
   Squat Snatch (135# for men/ 95# for women)


   Intermediate:
   9-7-5 rep rounds of:
   3 x Pull up (so 27-21-15)
   3 x Dip (so 27-21-15)
   Squat Snatch (95#/ 65#)


   Beginner:
   9-7-5 rep rounds of:
   Pull up or Jumping Pull up
   Dip
   Squat Snatch (45#/ 35#)


   Novice:
   9-7-5 rep rounds of:
   Pull up or Jumping Pull up
   Bench Dip
   Squat Snatch (PVC pipe/ Broomstick/ Light Bar) --> *Really focus on getting the technique of the movement


*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.


WOD DEMO w David Charbonneau




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WOD Friday 12/2/11

Strength:

   OFF


Conditioning:

   25 Toes through Ring
   1 Muscle Up
   20 Toes through Ring
   2 Muscle Up
   15 Toes through Ring
   3 Muscle Up
   10 Toes through Ring
   4 Muscle Up
   5 Toes through Ring
   5 Muscle Up


   Intermediate:
   25 Toes to Bar (T2B)
   5 Dips
   20 T2B
   10 Dips
   15 T2B
   15 Dips
   10 T2B
   20 Dips
   5 T2B
   25 Dips


   Beginner:
   15 Knees to Elbow (K2E)
   3 Dips
   12 K2E
   6 Dips
   9 K2E
   9 Dips
   6 K2E
   12 Dips
   3 K2E
   15 Dips


   Novice:
   15 Sit ups
   3 Bench Dips
   12 Sit ups
   6 Bench Dips
   9 Sit ups
   9 Bench Dips
   6 Sit ups
   12 Bench Dips
   3 Sit ups
   15 Bench Dips


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


WOD DEMO w David Charbonneau




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Weekend WOD

Strength:

   OFF


Conditioning:

   5 rounds of:
     5 Power Snatch (95# for men/ 65# for women)
     10 Behind the Neck Snatch Grip Push Press (95#/ 65#)
     15 Ring Dips
     20 Double Unders

   Intermediate:
   5 rounds of:
     5 Power Snatch (65#/ 45#)
     10 Push Press (65#/ 45#)
     15 Dips or Bench Dips
     20 Lateral Jumps over the Barbell

   Beginner:
   3 rounds of:

     5 Power Snatch (45#/ 35#)

     10 Push Press (45#/ 35#)

     15 Dips or Bench Dips

     20 Lateral Jumps over the Barbell


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


WOD DEMO w Joseph Arias

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WOD Thursday 10/19/11

Strength:

   OFF


Conditioning:

   30 Muscle Ups for time

   Intermediate:
     3 rounds of: 30 pull ups, 30 dips

   Beginner:
     5 rounds of: 10 pull ups, 10 dips

    Novice:
     *Substitute jumping pull ups and bench dips with either of the above


Thought it would be a bit boring to show all 30, so below is a quick vid of a few muscle ups. Enjoy!

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WOD Friday 10/7/11

Strength:
     Work up to a heavy single on front squat. For a heavy single, keep adding weight and doing single reps until you cant do it anymore.


Conditioning:
   21-15-9 rep rounds of:
     Front Squat
     Dips

     * The front squat weight should be no less than 50% of the heavy single you reached.  Don't be afraid to challenge yourself, if it ends up being to heavy you can always take some off.
     * For the dips: if you have access to rings, use them. If you can't do regular dips, do bench dips.

For those of you trying to shed some extra pounds, hit the treadmill on a moderate incline for 30-45 minutes to get that extra burn before the weekend.

For our Jewish followers: Have an easy fast! Try to eat good and hearty before and after to keep you prepared for the next WOD!