WOD Wednesday 1/18/12

Strength:

   OFF

Conditioning:

   5 rounds of:
      5 Clean & Jerks (155#/ 105#)
      7 Burpees
      250m Row


   Intermediate:
   5 rounds of:
      5 Clean & Jerks (135#/ 95#)
      7 Burpees
      250m Row


   Beginner:
   3 rounds of:
      5 Clean & Jerks (95#/ 65#)
      7 Burpees
      250m Row


   Novice:
   3 rounds of:
      5 Clean & Jerks (65#/ 45#)
      7 Burpees
      250m Row



*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 -- First round of the WOD




Post Times to Comments

Tuesday WOD 1/3/12

Strength:

Oh Squat

3-3-3-3-3


Conditioning:

21-15-9 of:
High pulls (135#/95#)*start in the same position as you would for a clean* 

Burpees

Intermediate:

High pulls (95#/65#) 

Burpees

Beginner:

High pulls from hang position (65#/45#) 

Squat thrust

*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.

Post time to comments

WOD Wednesday 12/7/11

Strength:

   OFF


Conditioning:

   5 rounds of:
     200m row
     15 KB Swings (53# for men/ 35# for women)
     10 Burpees


   Intermediate:
   5 rounds of:
     200m row
     15 KB Swings (35#/ 26#)
     10 Burpees


   Beginner:
   3 rounds of:
     200m row
     15 KB Swings (35#/ 26#)
     10 Burpees


WOD DEMO - This is one round of the workout (Sorry for the poor video quality)




Post Times to Comments

WOD Monday 10/10/11

Sorry for the delay, but I did not return from the Beast of the East tournament until very late last night. Todays WOD will feature two workouts from this weekends festivities. Enjoy!

Strength:

Max Clean & Jerk

Check out two of my favorites, Kendrick Farris and Chad Vaughn, hitting this thing with some monster weight. Though both have very different styles, their form is impeccable in their own rights.


Conditioning:

21-15-9:
Row for calories
Overhead squat (95# men/ 65# women)
Burpee

Modifications for weights:
intermediate: 65 men/ 45 women
beginner: 45 men/ 35 women
novice: Use a PVC pipe or something slightly heavier. Really focus on good form.

*If you do not have access to a rower, do sumo deadlift high pull (45 men/ 35 women).

*For those of you trying to shed some extra pounds, hit a hill walk/jog on a moderate incline at a moderate speed for 30 min.

WOD Monday 10/3/11

60 box jumps
40 pushups
20 toes to bar (if you can not do these, do leg raises)
10 deadlifts (use a challenging weight)
20 burpees
40 situps
60 meter overhead walking lunge (this is roughly across the gym and back)

*If this seems like too much, scale reps in half
**For those trying to lose weight do 30 min walk on incline on the treadmill 5-10 min after completing the above workout