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
Post Scores to Comments
Showing posts with label overhead squat. Show all posts
Showing posts with label overhead squat. Show all posts
August 6, 2012
July 20, 2012
WOD Friday 7/20/12
A) Overhead Squat - Work up to 80% of your Max
B) 10 Overhead Squats (155#/ 105#)
10 Box Jump Overs
10 Fat Bar Thrusters (135#/ 95#)
10 Power Cleans (205#/ 125#)
10 Toes to Bar
10 Burpee Muscle Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump Overs
10 Overhead Squats
C) 4 rounds of:
Max Effort Strict Pull ups
45 seconds Rest
If you missed it, check out WOD B from the CrossFit Games this past weekend here
Post Scores to Comments
B) 10 Overhead Squats (155#/ 105#)
10 Box Jump Overs
10 Fat Bar Thrusters (135#/ 95#)
10 Power Cleans (205#/ 125#)
10 Toes to Bar
10 Burpee Muscle Ups
10 Toes to Bar
10 Power Cleans
10 Fat Bar Thrusters
10 Box Jump Overs
10 Overhead Squats
C) 4 rounds of:
Max Effort Strict Pull ups
45 seconds Rest
If you missed it, check out WOD B from the CrossFit Games this past weekend here
Post Scores to Comments
June 30, 2012
WOD Friday 6/29/12
Sorry this is late ...
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
AM
A) Overhead Squat - Heavy Single
B) Overhead Squat - Max Reps w/ Bodyweight
C) 3 rounds of:
3 minute interval of:
25 Pull ups
25 GHD sit ups
Max Rep Box Jumps (24"/ 20") with remaining time
2 minute Rest
PM
A) Snatch off the blocks - Heavy Single
B) Clean off the blocks - Heavy Single
*Set block height so that the bar is right above your knee
Post Scores to Comments
June 21, 2012
WOD Thursday 6/21/12
AM
A) Overhead Squat - Heavy Triple
B) 10-9-8-7-6-5-4-3-2-1 of:
Overhead Squat (135#/ 95#)
Handstand Pushups
PM
A) Power Clean and Jerk - Heavy Single
B) Every Minute, On The Minute, for 10 minutes:
1 Power Clean + 2 Jerks
Post Scores to Comments
A) Overhead Squat - Heavy Triple
B) 10-9-8-7-6-5-4-3-2-1 of:
Overhead Squat (135#/ 95#)
Handstand Pushups
PM
A) Power Clean and Jerk - Heavy Single
B) Every Minute, On The Minute, for 10 minutes:
1 Power Clean + 2 Jerks
Post Scores to Comments
June 13, 2012
WOD Wednesday 6/13/12
AM
A) Overhead Squat - Heavy 5
B) 10 rounds of:
5 Deadlifts (315#/ 205#)
20m Overhead Walking Lunge (45#/ 25#)
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Snatches
Next 5 minutes: 2 touch-and-go Squat Snatches
Next 5 minutes: 1 rep Squat Snatches
*Increase weight from from one 5 minute set, to the other
*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
A) Overhead Squat - Heavy 5
B) 10 rounds of:
5 Deadlifts (315#/ 205#)
20m Overhead Walking Lunge (45#/ 25#)
PM
Every Minute On The Minute for 15 minutes:
First 5 minutes: 3 touch-and-go Squat Snatches
Next 5 minutes: 2 touch-and-go Squat Snatches
Next 5 minutes: 1 rep Squat Snatches
*Increase weight from from one 5 minute set, to the other
*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 21, 2012
WOD Monday 5/21/12
This a Tapering Off week before Regionals this weekend, so these workouts will be low in volume.
A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*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
A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*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 11, 2012
WOD Friday 5/11/12
A) "Diane"
21 - 15 - 9 of:
Deadlift (225#/ 155#)
Handstand Pushup
B) 30 Back Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
20 Front Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
10 Overhead Squats (135#/ 95#)
10 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*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
WOD A DEMO w Ron Yellin and David Charbonneau
Post Scores to Comments
21 - 15 - 9 of:
Deadlift (225#/ 155#)
Handstand Pushup
B) 30 Back Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
20 Front Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
10 Overhead Squats (135#/ 95#)
10 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*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
WOD A DEMO w Ron Yellin and David Charbonneau
Post Scores to Comments
May 3, 2012
WOD Friday 5/4/12
Strength:
Clean and Jerk 5 x 3, 45 seconds rest in between sets (70% of max)
Conditioning:
4 rounds of:
2 min AMRAP of:
40 Overhead Squat (65#/ 45#)
60 Double Unders
2 min Rest
Extra:
3 rounds of:
Max rep pull ups
60 seconds rest
Mike Bergener does a quick tutorial of the Clean and Jerk
Post Weight and Reps Completed to Comments
Clean and Jerk 5 x 3, 45 seconds rest in between sets (70% of max)
Conditioning:
4 rounds of:
2 min AMRAP of:
40 Overhead Squat (65#/ 45#)
60 Double Unders
2 min Rest
Extra:
3 rounds of:
Max rep pull ups
60 seconds rest
Mike Bergener does a quick tutorial of the Clean and Jerk
Post Weight and Reps Completed to Comments
May 2, 2012
WOD Thursday 5/3/12
Strength:
Overhead Squat - Heavy Single
Conditioning:
3 rounds of:
21 Wallballs
21 Toes to Bar, then:
28 Burpee Box Jumps
Overhead Squat
Post Weights and Times to Comments
Overhead Squat - Heavy Single
Conditioning:
3 rounds of:
21 Wallballs
21 Toes to Bar, then:
28 Burpee Box Jumps
Overhead Squat
Post Weights and Times to Comments
April 26, 2012
WOD Friday 4/27/12
Strength:
Back Squat - Heavy Single
Conditioning:
MAX Rep Back Squat (315#/ 205#)
Rest 5 minutes
MAX Rep Front Squat (225#/ 155#)
Rest 5 minutes
MAX Rep Overhead Squat (135#/ 95#)
Intermediate:
(225#/ 155#)
(135#/ 95#)
(95#/ 65#)
Beginner:
(185#/ 125#)
(115#/ 80#)
(65#/ 45#)
MAX Back Squat w David Charbonneau
Post Weight and Reps to Comments
Back Squat - Heavy Single
Conditioning:
MAX Rep Back Squat (315#/ 205#)
Rest 5 minutes
MAX Rep Front Squat (225#/ 155#)
Rest 5 minutes
MAX Rep Overhead Squat (135#/ 95#)
Intermediate:
(225#/ 155#)
(135#/ 95#)
(95#/ 65#)
Beginner:
(185#/ 125#)
(115#/ 80#)
(65#/ 45#)
MAX Back Squat w David Charbonneau
Post Weight and Reps to Comments
April 22, 2012
WOD Monday 4/23/12
Workout 1:
4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
Post Times or Reps completed to Comments
4 rounds of:
10 One-arm Dumbbell Snatch (100#/ 70#)
50 meter shuttle sprint
Intermediate: (80#/ 55#)
Beginner: (60#/ 40#)
Novice: (40#/ 25#)
*10 minute Time Cap
Workout 2:
50 Back Squats (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
50 Front Squats (85#/ 65#)
40 Pull ups
30 Shoulder to Overhead (85#/ 65#)
50 Overhead Squats (65#/ 45#)
40 Pull ups
30 Shoulder to Overhead (65#/ 45#)
*22 minute Time Cap
*These Workouts are WODs 3 and 4 from the Upcoming CrossFit Games Regionals. For Information on the rules to properly complete these WODs, visit the CrossFit Games Site here
Curious about what the CrossFit Games are? Check out this video.
Post Times or Reps completed to Comments
April 10, 2012
WOD Wednesday 4/11/12
Strength:
MAX Snatch
Conditioning:
Run 800m then:
21-15-9 of:
Overhead Squat (135#/ 95#)
Handstand Push up, then:
1000m Row
Intermediate:
Run 800m then:
21-15-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
1000m Row
Beginner:
Run 400m then:
15-12-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
500m 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.
Pyrros Dimas World Record Snatch from 1998 Olympics - Skip to 4:00 minutes in for his World Record Lift.
Post Weights and Times to Comments
MAX Snatch
Conditioning:
Run 800m then:
21-15-9 of:
Overhead Squat (135#/ 95#)
Handstand Push up, then:
1000m Row
Intermediate:
Run 800m then:
21-15-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
1000m Row
Beginner:
Run 400m then:
15-12-9 of:
Overhead Squat (95#/ 65#)
Handstand Push up or Modified HSPU, then:
500m 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.
Pyrros Dimas World Record Snatch from 1998 Olympics - Skip to 4:00 minutes in for his World Record Lift.
Post Weights and Times to Comments
April 9, 2012
WOD Monday 4/9/12
Strength:
OFF
Conditioning:
100 Pull ups
100 KB Swings (53#/ 35#)
100 Double Unders
100 Overhead Squats (95#/ 65#)
Beginner:
50 Pull ups or Jumping Pull ups
50 KB Swings (35#/ 26#)
50 Double Unders or Tuck Jumps
50 Overhead Squats (65#/ 45#)
*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.
Last Years CrossFit Games Champion, Annie Thorisdottir, completing this WOD at last years European Regional
Post Time to Comments
OFF
Conditioning:
100 Pull ups
100 KB Swings (53#/ 35#)
100 Double Unders
100 Overhead Squats (95#/ 65#)
Beginner:
50 Pull ups or Jumping Pull ups
50 KB Swings (35#/ 26#)
50 Double Unders or Tuck Jumps
50 Overhead Squats (65#/ 45#)
*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.
Last Years CrossFit Games Champion, Annie Thorisdottir, completing this WOD at last years European Regional
Post Time to Comments
April 4, 2012
WOD Thursday 4/5/12
Strength:
Front Squat 5-5-5-5-5
Conditioning:
21-15-9 rep rounds of:
Chest to Bar Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (135#/ 95#)
KB Swing (70#/ 53#)
Intermediate:
21-15-9 rep rounds of:
Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (95#/ 65#)
KB Swing (53#/ 35#)
Beginner:
21-15-9 rep rounds of:
Pull ups or Jumping Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (65#/ 45#)
KB Swing (35#/ 26#)
*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 Times to Comments
Front Squat 5-5-5-5-5
Conditioning:
21-15-9 rep rounds of:
Chest to Bar Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (135#/ 95#)
KB Swing (70#/ 53#)
Intermediate:
21-15-9 rep rounds of:
Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (95#/ 65#)
KB Swing (53#/ 35#)
Beginner:
21-15-9 rep rounds of:
Pull ups or Jumping Pull ups
Box Jumps
Rest 90 seconds
21-15-9 rep rounds of:
Overhead Squat (65#/ 45#)
KB Swing (35#/ 26#)
*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 Times to Comments
March 25, 2012
WOD Monday 3/26/12
Strength:
Rack Jerk - Heavy Single
Conditioning:
21-15-9 of:
Overhead Squat (95#/ 65#)
Push up
*After each movement complete a 50 meter sandbag sprint (35#/ 20#)
Intermediate:
21-15-9 of:
Overhead Squat (65#/ 45#)
Push up
*After each movement complete a 50 meter sprint
Beginner:
21-15-9 of:
Overhead Squat (45#/ 35#)
Push up
*After each movement complete a 50 meter sprint
Rack Jerk w David Charbonneau
WOD Demo w Joey Marble Joseph Arias
Post Weight and Times to Comments
Rack Jerk - Heavy Single
Conditioning:
21-15-9 of:
Overhead Squat (95#/ 65#)
Push up
*After each movement complete a 50 meter sandbag sprint (35#/ 20#)
Intermediate:
21-15-9 of:
Overhead Squat (65#/ 45#)
Push up
*After each movement complete a 50 meter sprint
Beginner:
21-15-9 of:
Overhead Squat (45#/ 35#)
Push up
*After each movement complete a 50 meter sprint
Rack Jerk w David Charbonneau
WOD Demo w Joey Marble Joseph Arias
Post Weight and 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 20, 2012
WOD Tuesday 2/21/12
Strength:
Overhead Squat 1-1-1-1-1-1-1
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
30 Double Unders
15 Power Snatches (75#/ 55#)
Beginner:
AMRAP 10 of:
30 Double Unders or Tuck Jumps
15 Power Snatches (45#/ 35#)
Extra/ Competition WOD (Optional):
AMRAP 5 of:
5 Overhead Squats (135#/ 95#)
5 Burpees
Intermediate: (95#/ 65#)
*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.
Overhead Squat w David Charbonneau
WOD Demo w David Charbonneau
Post Weights and Rounds to Comments
Overhead Squat 1-1-1-1-1-1-1
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
30 Double Unders
15 Power Snatches (75#/ 55#)
Beginner:
AMRAP 10 of:
30 Double Unders or Tuck Jumps
15 Power Snatches (45#/ 35#)
Extra/ Competition WOD (Optional):
AMRAP 5 of:
5 Overhead Squats (135#/ 95#)
5 Burpees
Intermediate: (95#/ 65#)
*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.
Overhead Squat w David Charbonneau
WOD Demo w David Charbonneau
Post Weights and Rounds to Comments
January 29, 2012
WOD Monday 1/30/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Overhead Squats (95#/ 65#)
30 Double Unders
Rest 1 minute
AMRAP in 5 minutes of:
2 Rope Climbs
14 KB Swings (70#/ 53#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (40#/ 30#)
*Your Score is the Total Number of Reps Completed through all of the AMRAPs.
Intermediate:
AMRAP in 7 minutes of:
10 Overhead Squats (65#/ 45#)
30 Double Unders or Tuck Jumps
Rest 1 minute
AMRAP in 5 minutes of:
7 Pull ups
14 KB Swings (53#/ 35#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (30#/ 20#)
Beginner:
AMRAP in 7 minutes of:
10 Overhead Squats (45#/ 35#)
30 Jump rope skips
Rest 2 minute
AMRAP in 5 minutes of:
7 Pull ups or Jumping Pull ups
14 KB Swings (35#/ 26#)
Rest 2 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (20#/ 15#)
*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 and Joseph Arias --> shows first minute of each AMRAP
Post Total Number of Reps Completed to Comments
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 7 minutes of:
10 Overhead Squats (95#/ 65#)
30 Double Unders
Rest 1 minute
AMRAP in 5 minutes of:
2 Rope Climbs
14 KB Swings (70#/ 53#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (40#/ 30#)
*Your Score is the Total Number of Reps Completed through all of the AMRAPs.
Intermediate:
AMRAP in 7 minutes of:
10 Overhead Squats (65#/ 45#)
30 Double Unders or Tuck Jumps
Rest 1 minute
AMRAP in 5 minutes of:
7 Pull ups
14 KB Swings (53#/ 35#)
Rest 1 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (30#/ 20#)
Beginner:
AMRAP in 7 minutes of:
10 Overhead Squats (45#/ 35#)
30 Jump rope skips
Rest 2 minute
AMRAP in 5 minutes of:
7 Pull ups or Jumping Pull ups
14 KB Swings (35#/ 26#)
Rest 2 minute
AMRAP in 3 minutes of:
6 Burpees
6 DumbBell Ground to Overhead (20#/ 15#)
*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 and Joseph Arias --> shows first minute of each AMRAP
Post Total Number of Reps Completed to Comments
January 12, 2012
WOD Friday 1/13/12
Strength:
Ring Dips 5-4-3-2-1
Conditioning:
4 rounds of:
10 Burpees
15 Overhead Squats (95#/ 65#)
20 Glute Ham Developer (GHD) Sit ups
Intermediate:
3 rounds of:
10 Burpees
15 Overhead Squats (65#/ 45#)
20 Glute Ham Developer (GHD) Sit ups
Beginner:
3 rounds of:
10 Burpees
15 Overhead Squats (45#/ 35#)
20 Sit ups
Novice:
3 rounds of:
10 Burpees
15 Squats
20 Sit ups
*If you do not have a GHD, feel free to be creative. In our WOD DEMO we use a GHD that we made using stuff we found at the gym. You can also substitute decline sit ups or do double the amount of sit 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.
Ring Dip DEMO w Joe "Marble" Cosenza
WOD DEMO w David Charbonneau -- First round of WOD
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Ring Dips 5-4-3-2-1
Conditioning:
4 rounds of:
10 Burpees
15 Overhead Squats (95#/ 65#)
20 Glute Ham Developer (GHD) Sit ups
Intermediate:
3 rounds of:
10 Burpees
15 Overhead Squats (65#/ 45#)
20 Glute Ham Developer (GHD) Sit ups
Beginner:
3 rounds of:
10 Burpees
15 Overhead Squats (45#/ 35#)
20 Sit ups
Novice:
3 rounds of:
10 Burpees
15 Squats
20 Sit ups
*If you do not have a GHD, feel free to be creative. In our WOD DEMO we use a GHD that we made using stuff we found at the gym. You can also substitute decline sit ups or do double the amount of sit 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.
Ring Dip DEMO w Joe "Marble" Cosenza
WOD DEMO w David Charbonneau -- First round of WOD
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December 5, 2011
WOD Tuesday 12/6/11
Strength:
MAX Snatch
Conditioning:
7 rounds of:
35 Double Unders
1 Snatch (This should be at least 85% of the MAX you previously established)
Intermediate:
7 rounds of:
35 Double Unders or Tuck Jumps
1 Snatch (75% of the MAX you previously established)
Beginner:
5 rounds of:
35 Double Unders or Tuck Jumps
5 Overhead Squats (95# for men/ 65# for women)
Novice:
5 rounds of:
25 Double Unders or Tuck Jumps
5 Overhead Squats (45# for men/ 35# for women)
*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.
SNATCH DEMO w Joseph Arias
WOD DEMO w David Charbonneau - This is only the first 3 rounds
Post Weight and Times to Comments
MAX Snatch
Conditioning:
7 rounds of:
35 Double Unders
1 Snatch (This should be at least 85% of the MAX you previously established)
Intermediate:
7 rounds of:
35 Double Unders or Tuck Jumps
1 Snatch (75% of the MAX you previously established)
Beginner:
5 rounds of:
35 Double Unders or Tuck Jumps
5 Overhead Squats (95# for men/ 65# for women)
Novice:
5 rounds of:
25 Double Unders or Tuck Jumps
5 Overhead Squats (45# for men/ 35# for women)
*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.
SNATCH DEMO w Joseph Arias
WOD DEMO w David Charbonneau - This is only the first 3 rounds
Post Weight and Times to Comments
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