WOD Monday 4/30/12

Strength:

   Every Minute, On The Minute, for 15 minutes perform:
       1 Hang Power Clean + 1 Hang Squat Clean
       *These two movements are done one after another without the bar making contact with the floor.
       *You can choose to attack this in two different ways. You could find a challenging weight and try to maintain that weight for all 15 sets, or you could add weight every set and find a max.


Conditioning:

   Row 1000 meters
   Rest 60 seconds
   Row 1000 meters


Hang Power Clean


Hang Squat Clean




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WOD Friday 2/17/12

Strength:

   OFF

Conditioning:

   21 Deadlifts (225#/ 155#)
   15 Dumbbell Hang Squat Cleans (45#/ 30#)
   9 Wall Walks
   15 Deadlifts
   11 Dumbbell Hang Squat Cleans
   6 Wall Walks
   9 Deadlifts
   6 Dumbbell Hang Squat Cleans
   3 Wall Walks


   Intermediate:
   Deadlift (185#/ 125#)
   Squat Clean (35#/ 20#)
   Modified Wall Walks*


   Beginner:
   Deadlift (135#/ 95#)
   Squat Clean (25#/ 15#)
   Modified Wall Walks*


   Novice:
   Deadlift (95#/ 65#)
   Squat Clean (20#/ 10#)
   Modified Wall Walks*


   *For Modified Wall Walks, walk hands back and forth with feet remaining on ground or on an elevated service for added difficulty.


*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 Joey Marble




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Weekend WOD

Strength:

   Max Clean and Jerk


Conditioning:

   As Many Rounds As Possible (AMRAP) in 15 minutes of:
      5 Hang Squat Cleans (155# for men/ 105 for women)
      1 Rope Climb
      5 Handstand Pushups
      1 Rope Climb


   Intermediate:
   AMRAP 15 of:
      5 Hang Squat Clean (115#/ 80#)
      1 Rope Climb or 5 Pull ups
      5 Handstand Pushups or 10 Pushups
      1 Rope Climb or 5 Pull ups

 
   Beginner:
   AMRAP 15 of:
      5 Hang Squat Clean (95#/ 65#)
      5 Pull ups or Jumping Pull ups
      5 Pushups
      5 Pull ups or Jumping Pull ups


   Novice:
   AMRAP 10 of:
      5 Hang Squat Clean (65#/ 45#)
      5 Pull ups or Jumping Pull ups
      5 Pushups
      5 Pull ups or Jumping Pull ups



*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.


MAX CLEAN & JERK DEMO w David Charbonneau



WOD DEMO w David Charbonneau and Joseph Arias




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