A) MAX Deadlift
B) Max Rep Deadlift (405#/ 265#)
C) AMRAP 20 minutes of:
400m Run
10 Muscle Ups
50 Double Unders
*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 with David Charbonneau (547.5# - One of the 2.5# fell off)
WOD B Demo with David Charbonneau
Post Scores to Comments
Showing posts with label muscle ups. Show all posts
Showing posts with label muscle ups. Show all posts
June 5, 2012
June 3, 2012
WOD Sunday 6/3/12
A) 3 Position Snatch (Floor --> Mid Hang --> High Hang)
B) 30 Muscle ups
*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
Post Scores to Comments
B) 30 Muscle ups
*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
Post Scores to Comments
May 31, 2012
WOD Thursday 5/31/2012
A) Push Press - Heavy 5
B) "Nate"
AMRAP 20 of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70#/ 53#)
*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.
Post Scores to Comments
B) "Nate"
AMRAP 20 of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70#/ 53#)
*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.
Post Scores to Comments
May 15, 2012
WOD Tuesday 5/15/12
A) 3 rounds of:
7 HEAVY Deadlift (345# or more/ 225# or more)
60 seconds Rest
B) 20 Deadlifts (225#/ 155#)
10 Muscle up
25 Wallball
20 Toes to Bar
25 Wallball
20 Toes to Bar
C) 1000 meter Row
50 Pistols
*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 B DEMO w Ron Yellin and Christina Glogger (Video runs out before end of Workout
Pistol help with Carl Paoli
Post Scores to Comments
7 HEAVY Deadlift (345# or more/ 225# or more)
60 seconds Rest
B) 20 Deadlifts (225#/ 155#)
10 Muscle up
25 Wallball
20 Toes to Bar
25 Wallball
20 Toes to Bar
C) 1000 meter Row
50 Pistols
*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 B DEMO w Ron Yellin and Christina Glogger (Video runs out before end of Workout
Pistol help with Carl Paoli
Post Scores to Comments
May 13, 2012
WOD Saturday 5/12/12
Sorry this is a day late. Been having some computer troubles.
A) Snatch - Heavy Single
B) 10 minute AMRAP of:
20 Double Unders
Snatch (205#/ 115#)
20 Double Unders
Snatch (215#/ 125#)
20 Double Unders
Snatch (225#/ 135#)
C) 10 minute AMRAP of:
2000 meter Row
Max Effort Muscle ups
*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 B DEMO w Ron Yellin and David Charbonneau - This one got a little sloppy
Post Scores to Comments
A) Snatch - Heavy Single
B) 10 minute AMRAP of:
20 Double Unders
Snatch (205#/ 115#)
20 Double Unders
Snatch (215#/ 125#)
20 Double Unders
Snatch (225#/ 135#)
C) 10 minute AMRAP of:
2000 meter Row
Max Effort Muscle ups
*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 B DEMO w Ron Yellin and David Charbonneau - This one got a little sloppy
Post Scores to Comments
May 8, 2012
WOD Tuesday 5/8/12
A) 3 rounds of:
5 Muscle ups
10 Handstand Pushups
15 Burpee Box Jumps
2 Minute Rest
B) Every Minute, On The Minute, for 10 minutes: Perform a Heavy Snatch
*Attempt to increase the weight every set
C) 3 rounds of:
20 Pull ups
15 Shoulder to Overhead (135#/ 95#)
3 Minute Rest
*Workout Courtesy of CrossFit Invictus
*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 Christina Glogger and David Charbonneau
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger (Last 5 Rounds)
WOD C DEMO w Ron Yellin and David Charbonneau
Post Times and Weights to Comments
5 Muscle ups
10 Handstand Pushups
15 Burpee Box Jumps
2 Minute Rest
B) Every Minute, On The Minute, for 10 minutes: Perform a Heavy Snatch
*Attempt to increase the weight every set
C) 3 rounds of:
20 Pull ups
15 Shoulder to Overhead (135#/ 95#)
3 Minute Rest
*Workout Courtesy of CrossFit Invictus
*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 Christina Glogger and David Charbonneau
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger (Last 5 Rounds)
WOD C DEMO w Ron Yellin and David Charbonneau
Post Times and Weights to Comments
April 29, 2012
Weekend WOD
Sorry this is a day late
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 Wallballs
Extra:
Every Minute, On the Minute, for 5 minutes perform:
7 Burpee Box Jumps
Then, on the 6th Minute, do as many Burpee Box Jumps as you can within that minute
Muscle Up Progressions, Part 2 (Part 1 was Posted on Wednesday)
Post Times to Comments
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
21 Wallballs
Extra:
Every Minute, On the Minute, for 5 minutes perform:
7 Burpee Box Jumps
Then, on the 6th Minute, do as many Burpee Box Jumps as you can within that minute
Muscle Up Progressions, Part 2 (Part 1 was Posted on Wednesday)
Post Times to Comments
April 24, 2012
WOD Wednesday 4/25/12
Strength:
OFF
Conditioning:
4 rds of:
45 seconds Max Muscle ups
15 seconds Rest
45 seconds Max Reps of 5 Front Squat + 3 Push Jerk (135#/ 95#)
15 seconds Rest
Intermediate:
Chest to Bar Pull ups
(115#/ 80#)
Beginner:
Pull ups
(95#/ 65#)
Novice:
Ring Rows
(65#/ 45#)
Extra:
MAX Rep Parallette Handstand Pushup
Rest 5 minutes
MAX Rep Handstand Pushup
Carl Paoli goes through a beginner transition to learning the Muscle up
Post Reps completed to Comments
OFF
Conditioning:
4 rds of:
45 seconds Max Muscle ups
15 seconds Rest
45 seconds Max Reps of 5 Front Squat + 3 Push Jerk (135#/ 95#)
15 seconds Rest
Intermediate:
Chest to Bar Pull ups
(115#/ 80#)
Beginner:
Pull ups
(95#/ 65#)
Novice:
Ring Rows
(65#/ 45#)
Extra:
MAX Rep Parallette Handstand Pushup
Rest 5 minutes
MAX Rep Handstand Pushup
Carl Paoli goes through a beginner transition to learning the Muscle up
Post Reps completed 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
April 17, 2012
WOD Wednesday 4/18/12
Strength:
Front Squat: 3-3-3-3-3
Conditioning:
4 rounds of:
4 Power Cleans (205#/ 135#)
6 Muscle ups (4 for women)
8 Toes through Rings
10 Burpees
12 Handstand Pushups
3 Minutes Rest
Intermediate:
4 rounds of:
4 Power Cleans (155#/ 105#)
6 Chest to Bar Pull ups
8 Toes to Bar
10 Burpees
12 Modified Handstand Pushups
3 Minutes Rest
Beginner:
4 rounds of:
4 Power Cleans (115#/ 75#)
6 Pull ups
8 Knees to Elbow
10 Burpees
12 Pushups
3 Minutes Rest
*Another WOD courtesy of www.CrossFitInvictus.com
Post Weight and Times to Comments
Front Squat: 3-3-3-3-3
Conditioning:
4 rounds of:
4 Power Cleans (205#/ 135#)
6 Muscle ups (4 for women)
8 Toes through Rings
10 Burpees
12 Handstand Pushups
3 Minutes Rest
Intermediate:
4 rounds of:
4 Power Cleans (155#/ 105#)
6 Chest to Bar Pull ups
8 Toes to Bar
10 Burpees
12 Modified Handstand Pushups
3 Minutes Rest
Beginner:
4 rounds of:
4 Power Cleans (115#/ 75#)
6 Pull ups
8 Knees to Elbow
10 Burpees
12 Pushups
3 Minutes Rest
*Another WOD courtesy of www.CrossFitInvictus.com
Post Weight and Times to Comments
April 13, 2012
Weekend WOD
Strength:
OFF
Conditioning:
"Amanda"
9-7-5 of:
Muscle up
Squat Snatch (135#/ 95#)
Intermediate:
9-7-5 of:
Pull up (x 3)
Ring Dip (x 3)
Squat Snatch (115#/ 80#)
Beginner:
9-7-5 of:
Pull up (x 2)
Ring Dip (x 2)
Squat Snatch (95#/ 65#)
Novice:
9-7-5 of:
Pull up
Ring Dip
Squat Snatch (65#/ 45#)
WOD DEMO w David Charbonneau
Post Time to Comments
OFF
Conditioning:
"Amanda"
9-7-5 of:
Muscle up
Squat Snatch (135#/ 95#)
Intermediate:
9-7-5 of:
Pull up (x 3)
Ring Dip (x 3)
Squat Snatch (115#/ 80#)
Beginner:
9-7-5 of:
Pull up (x 2)
Ring Dip (x 2)
Squat Snatch (95#/ 65#)
Novice:
9-7-5 of:
Pull up
Ring Dip
Squat Snatch (65#/ 45#)
WOD DEMO w David Charbonneau
Post Time to Comments
April 11, 2012
WOD Thursday 4/12/12
Strength:
Back Squat 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (225#/ 150#)
4 Muscle ups
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (185#/ 125#)
3 Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (135#/ 95#)
8 Pistols
250m row
Intermediate:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (185#/ 125#)
4 Muscle ups or (12 pull ups and 12 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (135#/ 95#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (95#/ 65#)
8 Pistols
250m row
Beginner:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (135#/ 95#)
4 Muscle ups or (8 pull ups and 8 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (95#/ 65#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (65#/ 45#)
8 Pistols
250m row
*This WOD is from CrossFit Invictus
*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 Weights and Reps to Comments
Back Squat 5-5-5-5-5
Conditioning:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (225#/ 150#)
4 Muscle ups
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (185#/ 125#)
3 Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (135#/ 95#)
8 Pistols
250m row
Intermediate:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (185#/ 125#)
4 Muscle ups or (12 pull ups and 12 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (135#/ 95#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (95#/ 65#)
8 Pistols
250m row
Beginner:
As Many Rounds As Possible (AMRAP) in 4 minutes of:
2 Power Clean (135#/ 95#)
4 Muscle ups or (8 pull ups and 8 dips)
Rest 6 minutes
AMRAP 6 of:
3 Clean and Jerks (95#/ 65#)
3 Rope Climbs or Modified Rope Climbs
6 Burpees
Rest 4 minutes
AMRAP 8 of:
4 Snatch (65#/ 45#)
8 Pistols
250m row
*This WOD is from CrossFit Invictus
*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 Weights and Reps to Comments
March 16, 2012
Weekend WOD
Strength:
OFF
Conditioning:
CrossFit games Open 12.4
As Many Reps As Possible (AMRAP) in 12 minutes of:
150 Wallballs
90 Double Unders
30 Muscle Ups
Beginner:
AMRAP 12 of:
30 Wallballs
30 Double Unders or Tuck Jumps
30 Pull ups or Jumping Pull ups
Workout Instructional Video
Post Reps Completed
OFF
Conditioning:
CrossFit games Open 12.4
As Many Reps As Possible (AMRAP) in 12 minutes of:
150 Wallballs
90 Double Unders
30 Muscle Ups
Beginner:
AMRAP 12 of:
30 Wallballs
30 Double Unders or Tuck Jumps
30 Pull ups or Jumping Pull ups
Workout Instructional Video
Post Reps Completed
March 11, 2012
WOD Monday 3/12/12
Strength:
OFF
Conditioning:
3 Rounds of:
5 Back Squat (135#/ 95#)
5 Deadlift (225#/ 145#)
5 Muscle up
5 Back Squat (225#/ 145#)
5 Deadlift (315#/ 195#)
5 Muscle up
5 Back Squat (315#/ 195#)
5 Deadlift (405#/ 245#)
5 Muscle up
Intermediate:
3 Rounds of:
5 Back Squat (135#/ 95#)
5 Deadlift (225#/ 145#)
10 Pull up
10 Dip
5 Back Squat (185#/ 115#)
5 Deadlift (275#/ 165#)
10 Pull up
10 Dip
5 Back Squat (225#/ 145#)
5 Deadlift (315#/ 195#)
10 Pull up
10 Dip
Beginner:
3 Rounds of:
5 Back Squat (95#/ 65#)
5 Deadlift (145#/ 85#)
5 Pull up
5 Dip
5 Back Squat (145#/ 85#)
5 Deadlift (195#/ 105#)
5 Pull up
5 Dip
5 Back Squat (195#/ 105#)
5 Deadlift (245#/ 125#)
5 Pull up
5 Dip
Novice:
3 Rounds of:
5 Back Squat (65#/ 45#)
5 Deadlift (85#/ 65#)
5 Pull up
5 Dip
5 Back Squat (85#/ 55#)
5 Deadlift (105#/ 75#)
5 Pull up
5 Dip
5 Back Squat (105#/ 65#)
5 Deadlift (125#/ 85#)
5 Pull up
5 Dip
*Change your own weights throughout the workout
*Feel free to scale up to 5 rounds if you're feeling up to it
*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
Post Times to Comments
OFF
Conditioning:
3 Rounds of:
5 Back Squat (135#/ 95#)
5 Deadlift (225#/ 145#)
5 Muscle up
5 Back Squat (225#/ 145#)
5 Deadlift (315#/ 195#)
5 Muscle up
5 Back Squat (315#/ 195#)
5 Deadlift (405#/ 245#)
5 Muscle up
Intermediate:
3 Rounds of:
5 Back Squat (135#/ 95#)
5 Deadlift (225#/ 145#)
10 Pull up
10 Dip
5 Back Squat (185#/ 115#)
5 Deadlift (275#/ 165#)
10 Pull up
10 Dip
5 Back Squat (225#/ 145#)
5 Deadlift (315#/ 195#)
10 Pull up
10 Dip
Beginner:
3 Rounds of:
5 Back Squat (95#/ 65#)
5 Deadlift (145#/ 85#)
5 Pull up
5 Dip
5 Back Squat (145#/ 85#)
5 Deadlift (195#/ 105#)
5 Pull up
5 Dip
5 Back Squat (195#/ 105#)
5 Deadlift (245#/ 125#)
5 Pull up
5 Dip
Novice:
3 Rounds of:
5 Back Squat (65#/ 45#)
5 Deadlift (85#/ 65#)
5 Pull up
5 Dip
5 Back Squat (85#/ 55#)
5 Deadlift (105#/ 75#)
5 Pull up
5 Dip
5 Back Squat (105#/ 65#)
5 Deadlift (125#/ 85#)
5 Pull up
5 Dip
*Change your own weights throughout the workout
*Feel free to scale up to 5 rounds if you're feeling up to it
*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
Post Times to Comments
March 5, 2012
WOD Tuesday 2/6/12
Strength:
7 rounds of:
3 Deadlifts + 3 Hang Power Cleans
*Do not let go of the bar during the round (5 burpee penalty)
*Deadlifts and Cleans are done on the same bar with the same weight
*Try to add weight to each round and rest between sets as needed
Conditioning:
Workout 11.4 from the 2011 CrossFit Games Open
As Many Reps As Possible (AMRAP) in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120#/ 90#)
10 Muscle Ups
Intermediate:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (95#/ 65#)
10 Pull ups
10 Dips
Beginner:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (65#/ 45#)
10 Pushups
Strength WOD demo. Thomas Maresca hits 245#. David Charbonneau hits 255# and then goes for 265# with an awesome bail to finish it off.
Crossfit Games 11.4 demo.
Post Weights and Reps to Comments
7 rounds of:
3 Deadlifts + 3 Hang Power Cleans
*Do not let go of the bar during the round (5 burpee penalty)
*Deadlifts and Cleans are done on the same bar with the same weight
*Try to add weight to each round and rest between sets as needed
Conditioning:
Workout 11.4 from the 2011 CrossFit Games Open
As Many Reps As Possible (AMRAP) in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120#/ 90#)
10 Muscle Ups
Intermediate:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (95#/ 65#)
10 Pull ups
10 Dips
Beginner:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (65#/ 45#)
10 Pushups
Strength WOD demo. Thomas Maresca hits 245#. David Charbonneau hits 255# and then goes for 265# with an awesome bail to finish it off.
Crossfit Games 11.4 demo.
Post Weights and Reps to Comments
February 26, 2012
WOD Monday 2/27/12
Strength:
Practice Lifting and/or Carrying Odd Objects
- This could be anything --> Yoke, Stones, Kegs, etc. There will be a video at the bottom of the page with some examples. Be Creative. You could even carry another person.
Conditioning:
3 rounds of:
4 Hang Snatches (135#/ 95#)
8 Muscle Ups
50 Double Unders
Intermediate:
3 rounds of:
4 Hang Snatches (115#/ 80#)
24 Pull ups
24 Dips
50 Double Unders or Tuck Jumps
Beginner:
3 rounds of:
4 Hang Snatches (95#/ 65#)
16 Pull ups or Jumping Pull ups
16 Dips or Bench Dips
25 Double Unders or Tuck Jumps
Novice:
3 rounds of:
4 Hang Snatches (65#/ 45#)
8 Pull ups or Jumping Pull ups
8 Dips or Bench Dips
25 Double Unders or Tuck Jumps
*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.
Yoke Walking and Keg Pressing with Joseph Arias and Joey Marble
Farmers Walks and Stones to Shoulders with David Charbonneau and Thomas Maresca
WOD DEMO w David Charbonneau and Joseph Arias
Post Times to Commnets
*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.
Yoke Walking and Keg Pressing with Joseph Arias and Joey Marble
Farmers Walks and Stones to Shoulders with David Charbonneau and Thomas Maresca
WOD DEMO w David Charbonneau and Joseph Arias
Post Times to Commnets
February 15, 2012
WOD Thursday 2/16/12
Strength:
OFF
Conditioning:
5 rounds of:
Run 800 meters
9 Muscle ups
Intermediate:
5 rounds of:
Run 800 meters
20 Pull ups
20 Dips
Beginner:
3 rounds of:
Run 800 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
Novice:
3 rounds of:
Run 400 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
*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 Times to Comments
OFF
Conditioning:
5 rounds of:
Run 800 meters
9 Muscle ups
Intermediate:
5 rounds of:
Run 800 meters
20 Pull ups
20 Dips
Beginner:
3 rounds of:
Run 800 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
Novice:
3 rounds of:
Run 400 meters
20 Pull ups or Jumping Pull ups
20 Dips or Bench Dips
*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 Times to Comments
February 10, 2012
Weekend WOD
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
7 Power Snatches (135#/ 95#)
200m run
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
7 Power Snatches (95#/ 65#)
200m run
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
7 Power Snatches (65#/ 45#)
200m run
Novice:
3 rounds of:
7 Pull ups or Jumping Pull ups
7 Power Snatches (45#/ 35#)
200m 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 Joey Marble
Post Times to Comments
OFF
Conditioning:
3 rounds of:
7 Muscle ups
7 Power Snatches (135#/ 95#)
200m run
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
7 Power Snatches (95#/ 65#)
200m run
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
7 Power Snatches (65#/ 45#)
200m run
Novice:
3 rounds of:
7 Pull ups or Jumping Pull ups
7 Power Snatches (45#/ 35#)
200m 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 Joey Marble
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February 7, 2012
WOD Wednesday 2/8/12
Strength:
OFF
Conditioning:
3 rounds of:
7 Muscle ups
14 Power Cleans (185#/ 135#)
21 Burpees
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
14 Power Cleans (135#/ 95#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (95#/ 65#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (65#/ 45#)
21 Burpees
*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 Muscle Ups since shoulder injury... get ready for the frustration...
Post Times to Comments
OFF
Conditioning:
3 rounds of:
7 Muscle ups
14 Power Cleans (185#/ 135#)
21 Burpees
Intermediate:
3 rounds of:
7 Chest to Bar Pull ups
14 Power Cleans (135#/ 95#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (95#/ 65#)
21 Burpees
Beginner:
3 rounds of:
7 Pull ups or Jumping Pull ups
14 Power Cleans (65#/ 45#)
21 Burpees
*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 Muscle Ups since shoulder injury... get ready for the frustration...
Post Times to Comments
January 30, 2012
WOD Tuesday 1/31/12
Strength:
Front Squat 3-3-3-3-3
Conditioning:
3 rounds for time of:
12 Muscle ups
75 Squats
Intermediate:
3 rounds for time of:
25 Dips or Bench Dips
50 Squats
Beginner:
3 rounds for time of:
15 Dips or Bench Dips
25 Squats
*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.
Front Squat DEMO w David Charbonneau
WOD DEMO w Joey Marble --> Third round
Post Weights and Times to Comments
Front Squat 3-3-3-3-3
Conditioning:
3 rounds for time of:
12 Muscle ups
75 Squats
Intermediate:
3 rounds for time of:
25 Dips or Bench Dips
50 Squats
Beginner:
3 rounds for time of:
15 Dips or Bench Dips
25 Squats
*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.
Front Squat DEMO w David Charbonneau
WOD DEMO w Joey Marble --> Third round
Post Weights and Times to Comments
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