WOD Monday 8/6/12

AM

A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
     * 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set

B) 1 min ME Slapping Push ups

REST EXACTLY 1 MIN

C) AMRAP 8 of:
          16 Alternating KB Snatch (53#/ 35#)
          12 KB Thrusters (53#/ 35#)
          8 Burpee Over Hurdles (30"/ 26")

REST EXACTLY 1 MIN

D) 1 min ME Slapping Push ups


PM

A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets

B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets



*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.


WOD B, C, D DEMO w David Charbonneau



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WOD Sunday 6/24/12

A) 5 rounds of:
          5 Deadlift (315#/ 205#)
          10 Handstand Pushups
          5 Power Cleans (205#/ 135#)

B) 5 rounds of:
         20 ft Handstand Walk
         1 Legless Rope Climb

C) In Teams of Three complete the following:
          100 Box Jumps (20")
          100 Toes to Bar
          100 Wallball
          100 KB Snatches (35#/ 26#)
          100 Weighted Sit ups (25#)
          100 Burpee Pull ups
                 *Only One Person working at a time
                 *Must complete the tasks in order



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WOD Thursday 3/22/12

Strength:

   OFF


Conditioning:

   5 rds of:
      As Many Reps As Possible in 2 minutes of:
          1 Strict Weighted Pull up (20#/ 15#)
          1 KB Snatch, each arm (70#/ 53#)
          2 Strict Weighted Pull up (20#/ 15#)
          2 KB Snatch, each arm (70#/ 53#)
          Continue increasing by rep until the time has expired
       Rest 2 minutes

   Intermediate:
   5 rds of:
      As Many Reps As Possible in 2 minutes of:
          1 Strict Pull up
          1 KB Snatch, each arm (53#/ 35#)
          2 Strict Pull up
          2 KB Snatch, each arm (53#/ 35#)
          Continue increasing by rep until the time has expired
       Rest 2 minutes

   Intermediate:
   5 rds of:
      As Many Reps As Possible in 2 minutes of:
          1 Inverted Row
          1 KB Snatch, each arm (35#/ 26#)
          2 Inverted Row
          2 KB Snatch, each arm (35#/ 26#)
          Continue increasing by rep until the time has expired
       Rest 2 minutes


Extra/ Competition training:
 
   10 rds of:
       Sprint 25m
       Rest 30 seconds


*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 Thursday 2/9/12

Strength:

   MAX Snatch

Conditioning:

   4 rounds of:
       Run 400 meters
       10 Kettlebell Snatches, Right Arm (53#/ 35#)
       10 Kettlebell Snatches, Left Arm (53#/ 35#)
       10 Handstand Push ups


   Intermediate:
   4 rounds of:
       Run 400 meters
       10 Kettlebell Snatches, Right Arm (35#/ 26#)
       10 Kettlebell Snatches, Left Arm (35#/ 26#)
       20 Push ups


   Beginner:
   4 rounds of:
       Run 400 meters
       20 Swings (53#/ 35#)
       20 Push ups


   Novice:
   4 rounds of:
       Run 400 meters
       20 Swings (35#/ 26#)
       10 Push 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 Snatch w Joe Arias - 225#



Kettlebell Snatch Tutorial



WOD DEMO w Joey Marble and Joseph Arias





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Weekend WOD

Strength:

   OFF

Conditioning:

   21-15-9 repetition rounds of:
     Kettlebell Snatch, left arm (53# for men/ 35# for women)
     Kettlebell Snatch, right arm
     Pull ups

   Intermediate:
   21-15-9 of:
     KB Snatch, left arm (35#/ 25#)
     KB Snatch, right arm (35#/ 25#)
     Pull up or Progressions (jumping, bands, etc)

   Beginner:
   15-12-9 of:

     KB Snatch, left arm (25#/ 15#)

     KB Snatch, right arm (25#/ 15#)

     Pull up or Progressions (jumping, bands, etc)

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

QUICK KB SNATCH TUTORIAL

WOD DEMO w David Charbonneau

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