WOD Tuesday 7/24/12

A) Front Squat - 5 x 2 @ 90% of 1 rep max

B) Bench Press - Max Reps @ 225#/ 155#

C) 500m Row
     50 Pull ups
     100 Double Unders
     25 Handstand Push ups
     100 Double Unders
     50 Wallballs
     100 Double Unders
     15 Muscle Ups

REST EXACTLY 5 minutes

D) Tabata Row
      - 20 seconds of work/ 10 seconds of rest - 8 rounds
      - Score is total rolling meters

REST EXACTLY 1 minute

E) 2 minutes of Burpees for max reps




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WOD Sunday 7/15/12

AM


A) Bench Press - Heavy 5

B) Snatch Deadlift + Snatch Pull + Hang Snatch - Heavy Single

C) AMRAP 12 of:
          4 Hang Snatch (165#/ 110#)
          12 Handstand Pushup
          6 Muscle up
          40 Double Unders

PM


A) Every 30 seconds, for 5 minutes:
          1 HEAVY Power Clean

B) Skills:
          - Max Distance Sandbag Toss (2 attempts)
          - Max Distance GHD Med Ball Toss (6#) (2 attempts)
          - Max Distance Broad Jump (2 attempts)
          - 3 Cone Drill (2 attempts)
          - Max Time Legless Rope Hold




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WOD Monday 6/25/12

AM


A) Front Squat - Heavy 5

B) Bench Press - Heavy Single

C) "Volkswagen"
      21 - 15 - 9 of:
          Body weight Bench Press
          Pull ups

D) 5 sets of:
          10 Ring Rows
           *No more than 2 minutes Rest in between sets


PM


A) 5 rounds of:
          6 Touch and Go Power Snatches
          Rest 2 Minutes
                 *Attempt to increase the weight for each set



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WOD Tuesday 6/12/12

AM


400m Run
50 KB Swing (70#/ 53#)
400m Run
25 Burpees
400m Run
25 Squat Cleans (135#/ 95#)
400m Run
50 Chest to Bar Pull ups

   *WOD courtesy of Spencer Hendel's Blog


PM


A) Bench Press - Heavy Triple

B) Weighted Pull up - Heavy Triple

C) Every Minute On The Minute for 15 minutes:
          3 Bench Press (225#/ 135#)
          3 Weighted Pull up (50#/ 35#)



*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.



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Wednesday WOD 1/4/12

Strength:

OFF


Conditioning:

10 Bench Press (225# for men/155# for women)

300 meter Row

9 Bench Press

300m Row

8 Bench Press

300m Row

7 Bench Press

300m Row

6 Bench Press

300m Row

5 Bench Press

300m Row

4 Bench Press

300m Row

3 Bench Press

300m Row

2 Bench Press

300m Row

1 Bench Press

300m Row

Intermediate:
(185#/135#)
200 meter rows

Beginner:

(135#/95#)
150 meter rows


Novice:
Pushups
150 meter rows


*If you do not have access to a rower, run.

*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 Tuesday 12/20/11

Strength:

   MAX Bench Press
   MAX Weighted Pull up


Conditioning:

   As Many Rounds As Possible (AMRAP) in 15 minutes of:
      3 Weighted Pull ups (45# for men/ 30# for women)
      3 Bench Press (225#/ 155#)


   Intermediate:
   AMRAP 15 of:
      3 Weighted Pull ups (25#/ 15#)
      3 Bench Press (185#/ 135#)


   Beginner:
   AMRAP 15 of:
      3 Pull ups
      3 Bench Press (135#/ 95#)


   Novice:
   AMRAP 10 of:
      5 Pull ups or Jumping Pull ups
      5 Pushups


*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.


Joseph Arias does a 120# Weighted Pull up at a Body Weight of 220#



WOD DEMO w Joseph Arias and Thomas Maresca




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WOD Tuesday 10/25/11

Conditioning: (Thats right, were doing it first)
 
   50 Wall ball
   20 KB swings (53# for men/ 35# for women)
   35 Wall ball
   35 KB swings
   20 Wall ball
   50 KB swings

   Intermediate: (35#/ 25#)

   Beginner:
     30 Wall ball
     10 KB swings
     20 Wall ball
     20 KB swings
     10 Wall ball
     30 KB swings


Strength:

   Bench Press 2-2-2-2-2-2-2-2-2-2
     - Rest exactly 60 seconds between sets
     - The goal is to see how heavy you can go without failing. If you fail, just drop the weight back down and continue on the next set


WOD DEMO

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WOD Tuesday 10/11/11

Strength:

   

     Bench Press 5-5-5-5-5 

     *Try to move up in weight every set until you reach a 5 rep maximum

Conditioning:

   Elite:

     5 rds of:

       6 Handstand pushups

       12 Chest to bar pullups

       24 walking lunges (35# dumbbells for men/ 25# dumbbells for women)  

   Intermediate:

     5 rds of:

       6 Pushups with elevated feet

       12 Pullups

       24 walking lunges (30# dumbbells for men/ 20# dumbbells for women)

   Beginner:

     5 rds of:

       6 Pushups

       12 Assisted pullups (Jumping pullups, pullups on machine, or pullups with resistance bands)

       24 walking lunges (25# dumbbells for men/ 15# dumbbells for women)

   Novice:

     5 rds of:

       6 Modified pushups (On knees or elevated hands)

       12 Recline rows

       24 walking lunges

*These are merely suggestions. For example: if you can do everything in the intermediate workout except the pullups, don't scale the entire workout down, just scale down the pullups.

* For those trying to lose a little extra weight, complete a hill walk/ jog on a HIGH incline at a moderate speed for 20 minutes.


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