AM
A) Banded Deadlift - 15 x 1 - 65% Bar Weight + 25% Band Tension
- Rest exactly 30 seconds between lifts
- Percentages off 1 rep Max
- Focus on speed through the movement
B) 5 Rounds of:
Max Effort Weighted Dips (25#/ 15#)
60 seconds Rest
C) Yoke Carry - 50 feet - Heavy as possible
D) 3 rounds of:
100 ft Yoke Carry (475#/ 325#)
15 Toes to Bar
100 ft Farmers Carry (165#/ 115#)
15 Toes to Bar
100 ft Yoke Carry
15 Toes to Bar
PM
A) Snatch off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
B) Clean off the High Blocks (Set at High Hang) - 5 x 2 - 60 seconds Rest
625# Yoke Carry w David Charbonneau
WOD DEMO w Christina Gloger
Snatch off the High Blocks w David Charbonneau
Clean off the High Blocks w Ron Yellin
Post Scores to Comments
Showing posts with label farmers walk. Show all posts
Showing posts with label farmers walk. Show all posts
July 25, 2012
July 17, 2012
WOD Tuesday 7/17/12
AM
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
A) Turkish Get Up - Heavy Single (Each Arm)
B) 200 ft Farmers Carry (95# Barbells/ 65# Barbells)
12 Deadlifts (315#/ 205#)
100 ft Farmers Carry
9 Deadlifts
50 ft Farmers Carry
6 Deadlifts
*Farmers Carry must be done with Barbells. No Farmers Handles.
C) Tabata KB swings (53#/ 35#)
* 8 rounds, 20 seconds of work, 10 seconds of rest
PM
Every Minute, On The Minute for 12 Minutes:
First 5 Minutes: 5 Hang Power Cleans
Next 4 Minutes: 3 Power Cleans
Last 3 Minutes: 1 Squat Clean
155# Turkish Get Up w David Charbonneau
PM WOD Demo w Ron Yellin (205/ 225/ 245) and David Charbonneau (225/ 245/ 275)
Post Scores to Comments
July 3, 2012
WOD Tuesday 7/3/12
A) Back Squat - Heavy Single
B) AMRAP 20 of:
20 Wallball
20 Pull up
20 ft Handstand Walk
2 Rope Climb
C) 3 rounds of:
50m Farmers Carry (100# DBs/ 70# DBs)
1 minute Rest
Post Scores to Comments
May 10, 2012
WOD Thursday 5/10/12
A) 20 Dumbbell Snatches (100#/ 70#)
Rest 2 Minutes
20 Dumbbell Snatches
B) 4 rounds of:
Max Rep Hang Clean (225#/ 135#)
Rest 2 minutes
C) Back Squat - Heavy Triple
D) 20 Toes to Bar
20 Pistols
50 foot Farmers Carry (100# DBs/ 70#)
15 T2B
15 Pistols
50 foot Farmers Carry
10 T2B
10 Pistols
50 foot Farmers Carry
*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.
WOD A DEMO w David Charbonneau and Ron Yellin (First set)
WOD A DEMO w Christina Glogger (First set)
WOD B DEMO w David Charbonneau and Ron Yellin (First Round)
WOD D DEMO w Ron Yellin
Post Scores to Comments
Rest 2 Minutes
20 Dumbbell Snatches
B) 4 rounds of:
Max Rep Hang Clean (225#/ 135#)
Rest 2 minutes
C) Back Squat - Heavy Triple
D) 20 Toes to Bar
20 Pistols
50 foot Farmers Carry (100# DBs/ 70#)
15 T2B
15 Pistols
50 foot Farmers Carry
10 T2B
10 Pistols
50 foot Farmers Carry
*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.
WOD A DEMO w David Charbonneau and Ron Yellin (First set)
WOD A DEMO w Christina Glogger (First set)
WOD B DEMO w David Charbonneau and Ron Yellin (First Round)
WOD D DEMO w Ron Yellin
Post Scores to Comments
April 30, 2012
WOD Tuesday 5/1/12
Strength:
3 Position Snatch x 5 sets at 50%
2 Position Snatch x 5 sets at 70%
Snatch x 5 sets at 85%
If your feeling good, work up to a 1 Rep MAX
Conditioning:
3 rounds of:
50 meter Farmers Carry (100# DBs/ 70# DBs)
100 meter shuttle sprint
Snatch Work with Pat Barber
*I would like you to do your 3 position Snatch in the opposite order. Therefore, do the first lift from the high hang, then the mid thigh, finally from the floor. For the 2 position Snatch, start with the mid thigh and then go to the floor.
I know I've shown this video before, but it's just so awesome, I had to show it again.
Post Weights and Times to Comments
3 Position Snatch x 5 sets at 50%
2 Position Snatch x 5 sets at 70%
Snatch x 5 sets at 85%
If your feeling good, work up to a 1 Rep MAX
Conditioning:
3 rounds of:
50 meter Farmers Carry (100# DBs/ 70# DBs)
100 meter shuttle sprint
Snatch Work with Pat Barber
*I would like you to do your 3 position Snatch in the opposite order. Therefore, do the first lift from the high hang, then the mid thigh, finally from the floor. For the 2 position Snatch, start with the mid thigh and then go to the floor.
I know I've shown this video before, but it's just so awesome, I had to show it again.
Post Weights and Times to Comments
April 23, 2012
WOD Tuesday 4/24/12
Strength:
MAX Snatch
Conditioning:
2012 CrossFit Games Regional WOD 6
3 rds of:
7 Deadlifts (345#/ 225#)
7 Muscle ups
3 rds of:
21 Wall balls
21 Toes to Bar
Then:
100 ft Farmers (2 - 100#/ 70# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 100#/ 70# Dumbbells)
3 Muscle ups
Intermediate:
3 rds of:
7 Deadlifts (275#/ 185#)
7 Chest to Bar Pull ups
3 rds of:
21 Wall balls
21 Knees to Elbow
Then:
100 ft Farmers (2 - 80#/ 55# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 80#/ 55# Dumbbells)
3 Chest to Bar Pull ups
Beginner:
3 rds of:
7 Deadlifts (185#/ 125#)
7 Pull ups
3 rds of:
21 Wall balls
21 Sit ups
Then:
100 ft Farmers (2 - 60#/ 40# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 60#/ 40# Dumbbells)
3 Pull ups
*For movement Standards visit the CrossFit Games Website here
Snatch Compilation from California Strength
Post Weights and Times to Comments
MAX Snatch
Conditioning:
2012 CrossFit Games Regional WOD 6
3 rds of:
7 Deadlifts (345#/ 225#)
7 Muscle ups
3 rds of:
21 Wall balls
21 Toes to Bar
Then:
100 ft Farmers (2 - 100#/ 70# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 100#/ 70# Dumbbells)
3 Muscle ups
Intermediate:
3 rds of:
7 Deadlifts (275#/ 185#)
7 Chest to Bar Pull ups
3 rds of:
21 Wall balls
21 Knees to Elbow
Then:
100 ft Farmers (2 - 80#/ 55# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 80#/ 55# Dumbbells)
3 Chest to Bar Pull ups
Beginner:
3 rds of:
7 Deadlifts (185#/ 125#)
7 Pull ups
3 rds of:
21 Wall balls
21 Sit ups
Then:
100 ft Farmers (2 - 60#/ 40# Dumbbells)
28 Burpee Box Jumps (24"/ 20")
100 ft Farmers (2 - 60#/ 40# Dumbbells)
3 Pull ups
*For movement Standards visit the CrossFit Games Website here
Snatch Compilation from California Strength
Post Weights and Times to Comments
February 5, 2012
WOD Monday 2/6/12
Strength:
Continental Cleans 1-1-1-1-1
Conditioning:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpees
*After every round of Burpees, do a 50 meter Farmers Carry (165#/ 115#)
Intermediate: (115#/ 75#)
Beginner: (70# Kettlebells/ 53# KBs)
Novice: (53# KBs/ 35# KBs)
*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.
Continental Clean DEMO w David Charbonneau
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Continental Cleans 1-1-1-1-1
Conditioning:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Burpees
*After every round of Burpees, do a 50 meter Farmers Carry (165#/ 115#)
Intermediate: (115#/ 75#)
Beginner: (70# Kettlebells/ 53# KBs)
Novice: (53# KBs/ 35# KBs)
*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.
Continental Clean DEMO w David Charbonneau
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
November 20, 2011
WOD Monday 11/21/11
Strength:
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
MAX JERK DEMO w David Charbonneau
WOD DEMO w David Charbonneau
This is video shows the POST WOD MAX Shoulder to Overhead
Post Weights (Pre and Post WOD) and Times to Comments
Max Jerk from the rack
Conditioning:
10 Jerks (Weight is your Body Weight, for example: If you weigh 200#, use 200#)
Farmers Carry (25 meters) (Your Body Weight in each hand)
8 Jerks
Farmers Carry
6 Jerks
Farmers Carry
4 Jerks
Farmers Carry
2 Jerks
Farmers Carry
30 Handstand Pushups
*STOP the time here. Start a new clock
Once the last Handstand Pushup is completed, you then have exactly 2 minutes to establish a MAX Shoulder to Overhead from the rack. If you drop the bar, you have to pick it back up yourself.
Intermediate:
10 Jerks (75% of BW, for example: If you weigh 200#, use 150#)
Farmers Carry (25 meters) (75% BW in each hand)
8 Jerks
Farmers Carry
6 Jerks
Farmers Carry
4 Jerks
Farmers Carry
2 Jerks
Farmers Carry
30 Pushups
*STOP the time here. Start a new clock
Once the last Pushup is completed, you then have exactly 2 minutes to establish a MAX Shoulder to Overhead from the rack. If you drop the bar, you have to pick it back up yourself.
Beginner:
Same as Intermediate but use 50% of BW for the Weights. So, if you weigh 200#, use 100#
Novice:
Same as Intermediate but use 25% of BW for the Weights. So, if you weigh 200#, use 50#
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
MAX JERK DEMO w David Charbonneau
WOD DEMO w David Charbonneau
This is video shows the POST WOD MAX Shoulder to Overhead
Post Weights (Pre and Post WOD) and Times to Comments
November 14, 2011
WOD Tuesday 11/15/11
Strength:
OFF
Conditioning:
5 rounds of:
40m Overhead Walk (185# for men/ 135# for women)
30 Wallballs
40m Farmers Walk (185#/ 135#)
Intermediate:
3 rounds of:
OFF
Conditioning:
5 rounds of:
40m Overhead Walk (185# for men/ 135# for women)
30 Wallballs
40m Farmers Walk (185#/ 135#)
Intermediate:
3 rounds of:
40m Overhead Walk (115#/ 80#)
30 Wallballs
40m Farmers Walk (115#/ 80#)
Beginner:
3 rounds of:
40m Overhead Walk (75#/ 55#)
20 Wallballs
40m Farmers Walk (75#/ 55#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Joseph Arias -- This is the first round of the workout
Post Times to Comments
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Joseph Arias -- This is the first round of the workout
Post Times to Comments
October 31, 2011
WOD Tuesday 11/1/11
Strength:
Off
Conditioning:
3 rounds of:
25m Farmers Walk (165# for men/ 115# for women)
15 Burpees
25m Farmer Walk
3 Power Cleans (205#/ 145#)
2 Power Cleans (225#/ 155#)
1 Power Clean (245#/ 165#)
* If you have Stones, use the 145#, the 175#, and the 215# stone to Substitute The Power Cleans
Intermediate:
3 rounds of:
Off
Conditioning:
3 rounds of:
25m Farmers Walk (165# for men/ 115# for women)
15 Burpees
25m Farmer Walk
3 Power Cleans (205#/ 145#)
2 Power Cleans (225#/ 155#)
1 Power Clean (245#/ 165#)
* If you have Stones, use the 145#, the 175#, and the 215# stone to Substitute The Power Cleans
Intermediate:
3 rounds of:
25m Farmers Walk (115# for men/ 75# for women)
15 Burpees
25m Farmer Walk
3 Power Cleans (135#/ 95#)
2 Power Cleans (155#/ 105#)
1 Power Clean (185#/ 115#)
Beginner:
3 rounds of:
25m Farmers Walk (75# for men/ 45# for women)
15 Burpees
25m Farmer Walk
3 Power Cleans (75#/ 55#)
2 Power Cleans (95#/ 65#)
1 Power Clean (115#/ 75#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Thomas Maresca -- This is the first round of the WOD
WOD DEMO w David Charbonneau using the Stone Option -- This is the first round of the WOD
Post Times to comments
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale.
WOD DEMO w Thomas Maresca -- This is the first round of the WOD
WOD DEMO w David Charbonneau using the Stone Option -- This is the first round of the WOD
Post Times to comments
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