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
Showing posts with label power clean. Show all posts
Showing posts with label power clean. Show all posts
July 20, 2012
July 15, 2012
WOD Sunday 7/15/12
AM
A) Bench Press - Heavy 5
B) Snatch Deadlift + Snatch Pull + Hang Snatch - Heavy Single
C) AMRAP 12 of:
4 Hang Snatch (165#/ 110#)
12 Handstand Pushup
6 Muscle up
40 Double Unders
PM
A) Every 30 seconds, for 5 minutes:
1 HEAVY Power Clean
B) Skills:
- Max Distance Sandbag Toss (2 attempts)
- Max Distance GHD Med Ball Toss (6#) (2 attempts)
- Max Distance Broad Jump (2 attempts)
- 3 Cone Drill (2 attempts)
- Max Time Legless Rope Hold
Post Scores to Comments
A) Bench Press - Heavy 5
B) Snatch Deadlift + Snatch Pull + Hang Snatch - Heavy Single
C) AMRAP 12 of:
4 Hang Snatch (165#/ 110#)
12 Handstand Pushup
6 Muscle up
40 Double Unders
PM
A) Every 30 seconds, for 5 minutes:
1 HEAVY Power Clean
B) Skills:
- Max Distance Sandbag Toss (2 attempts)
- Max Distance GHD Med Ball Toss (6#) (2 attempts)
- Max Distance Broad Jump (2 attempts)
- 3 Cone Drill (2 attempts)
- Max Time Legless Rope Hold
Post Scores to Comments
July 11, 2012
WOD Wednesday 7/11/12
To celebrate the start of the 2012 CrossFit Games, we are doing modified versions of the Masters WODs this cycle. And by modified, I mean much heavier. Workout B and the PM Workout are Certified Awesome versions of two of the Friday WODs for the Masters.
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
AM
A) Front Squat - Heavy Single
B) 4 rounds of:
2 Rope Climbs
1 Shuttle Run (50m total)
5 Front Squat (245#/ 155#)
1 Shuttle Run
PM
1 K Row
30 Power Cleans (185#/ 125#)
50 Burpees
WOD B DEMO w David Charbonneau, Christina Gloger, and Ron Yellin (Clockwise from top left)
Post Scores to Comments
June 27, 2012
WOD Wednesday 6/27/12
AM
A) Back Squat - Heavy 5
B) 3 rounds of:
5 Parallette Handstand Pushups (As deep as you can possibly go)
10 Toes to Bar
20 Pistols (Alternating legs)
C) 4 rounds of:
Row 45 Seconds
Rest 45 Seconds
PM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.
Post Scores to Comments
A) Back Squat - Heavy 5
B) 3 rounds of:
5 Parallette Handstand Pushups (As deep as you can possibly go)
10 Toes to Bar
20 Pistols (Alternating legs)
C) 4 rounds of:
Row 45 Seconds
Rest 45 Seconds
PM
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Clean + 1 Push Jerk (225#/ 150#)
* You may lower the weight, if necessary, but you cannot build back up. The challenge is to maintain this weight for ALL 20 sets.
Post Scores to Comments
June 24, 2012
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
Post Scores to Comments
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
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 16, 2012
WOD Friday 6/15/12
Sorry this is a day late ...
A) 3 rounds (Not for time) of:
MAX Distance Handstand Walk
MAX L-sit hold
B) 5 rounds of:
50 Double Unders
25 Toes to Bar
50 foot Overhead Walk (185#/ 115#)
PM
Every Minute On The Minute for 15 minutes:
3 Power Clean + 1 Jerk
Post Scores to Comments
June 1, 2012
WOD Friday 6/1/12
A) Power Clean - Heavy Single
B) Front Squat - Heavy Triple
C) For 20 minutes:
On the odd minutes perform 3 Power Cleans (225#/ 135#)
On the even minutes perform 2 Rope Climbs
*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 C Demo w Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)
Post Scores to Comments
B) Front Squat - Heavy Triple
C) For 20 minutes:
On the odd minutes perform 3 Power Cleans (225#/ 135#)
On the even minutes perform 2 Rope Climbs
*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 C Demo w Ron Yellin, David Charbonneau, and Christina Gloger (1 round of each)
Post Scores 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 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 27, 2012
WOD Wednesday 3/28/12
Strength:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
Power Clean
Hang Power Clean
Hang Power Clean and Jerk
Rest 30 seconds
*Pick a weight where this will become quite difficult
Conditioning:
AMRAP 10 of:
5 Strict Pull ups
10 Push ups
Strength WOD DEMO w Joey Marble
Post Weights and Rounds to Comments
As Many Rounds As Possible (AMRAP) in 10 minutes of:
Power Clean
Hang Power Clean
Hang Power Clean and Jerk
Rest 30 seconds
*Pick a weight where this will become quite difficult
Conditioning:
AMRAP 10 of:
5 Strict Pull ups
10 Push ups
Strength WOD DEMO w Joey Marble
Post Weights and Rounds to Comments
March 19, 2012
WOD Monday 3/19/11
I would like to apologize for the tardiness of this post. I thought it was posted last night, but apparently it did not publish. Sorry for any inconvenience.
Strength:
Floor Press 10-8-6-6-6
Conditioning:
Every Minute On The Minute for 8 minutes do:
Touch and Go Power Snatches x 3
Rest 2 Minutes
Every Minute On The Minute for 8 minutes do:
Touch and Go Power Cleans x 5
*Touch and Go means: Continue holding on to the bar throughout the whole movement. Do not pause at the bottom of the movement.
*Pick a weight that is challenging for the allotted amount of reps. It should be hard to complete. Feel free to increase, or if need be decrease, the weight from round to round.
Floor Press Demo
WOD DEMO -- First and Last two rounds of the Power Snatch
First and Last two rounds of the Power Clean
Post Weights to Comments
Strength:
Floor Press 10-8-6-6-6
Conditioning:
Every Minute On The Minute for 8 minutes do:
Touch and Go Power Snatches x 3
Rest 2 Minutes
Every Minute On The Minute for 8 minutes do:
Touch and Go Power Cleans x 5
*Touch and Go means: Continue holding on to the bar throughout the whole movement. Do not pause at the bottom of the movement.
*Pick a weight that is challenging for the allotted amount of reps. It should be hard to complete. Feel free to increase, or if need be decrease, the weight from round to round.
Floor Press Demo
WOD DEMO -- First and Last two rounds of the Power Snatch
First and Last two rounds of the Power Clean
Post Weights to Comments
March 14, 2012
WOD Thursday 3/15/12
Strength:
Snatch Technique Work
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
3 Power Cleans (165#/ 115#)
6 Burpees
9 Wallballs
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (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.
Our Friend, Frank Murray, hitting a 275# Snatch in competition early last year
WOD DEMO
Post Rounds and Reps completed to comments
Snatch Technique Work
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
3 Power Cleans (165#/ 115#)
6 Burpees
9 Wallballs
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (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.
Our Friend, Frank Murray, hitting a 275# Snatch in competition early last year
WOD DEMO
Post Rounds and Reps completed to comments
March 13, 2012
WOD Wednesday 3/14/12
Strength:
OFF
Conditioning:
15-12-9 of:
Thruster (135#/ 95#)
Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (185#/ 135#)
Ring Dip
Rest 3 minutes
15-12-9 of:
Deadlift (315#/ 205#)
Handstand Push up
Intermediate:
15-12-9 of:
Thruster (95#/ 65#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (135#/ 95#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (225#/ 155#)
Push up
Beginner:
15-12-9 of:
Thruster (65#/ 45#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (95#/ 65#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (155#/ 105#)
Push up
*Score is total time, including rest.
*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.
OFF
Conditioning:
15-12-9 of:
Thruster (135#/ 95#)
Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (185#/ 135#)
Ring Dip
Rest 3 minutes
15-12-9 of:
Deadlift (315#/ 205#)
Handstand Push up
Intermediate:
15-12-9 of:
Thruster (95#/ 65#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (135#/ 95#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (225#/ 155#)
Push up
Beginner:
15-12-9 of:
Thruster (65#/ 45#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (95#/ 65#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (155#/ 105#)
Push up
*Score is total time, including rest.
*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.
*Sorry we dont not have any video of this epic WOD, but the camera was out of commission today.
Post Times to Comments
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 26, 2012
WOD Friday 1/27/12
Strength:
MAX Javelin Press (One Arm Barbell Press), each arm
Conditioning:
3 rounds of:
5 Power Cleans (225#/ 155#)
10 Box Jumps (24"/ 20")
15 Ring Rows
Intermediate: 185#/ 135#
Beginner: 135#/ 95#
Novice: 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.
Javelin Press DEMO w Thomas Maresca --> 135#
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
MAX Javelin Press (One Arm Barbell Press), each arm
Conditioning:
3 rounds of:
5 Power Cleans (225#/ 155#)
10 Box Jumps (24"/ 20")
15 Ring Rows
Intermediate: 185#/ 135#
Beginner: 135#/ 95#
Novice: 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.
Javelin Press DEMO w Thomas Maresca --> 135#
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
December 28, 2011
WOD Thursday 12/29/11
Strength:
Back Squat
Back Squat
2-2-2-2-2-2-2
Conditioning:
50 power cleans (185#/135#)
Conditioning:
50 power cleans (185#/135#)
Perform 3 over the bar burpees every minute on the minute.
Intermediate:
Beginner:
Novice:
*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.
Intermediate:
50 power cleans (135#/95#)
Perform 3 over the bar burpees every minute on the minute.
Beginner:
30 power cleans (135#/95#)
Perform 3 over the bar burpees every minute on the minute.
Novice:
25 power cleans (95#/65#)
Perform 3 burpees every minute on the minute.
*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.
December 21, 2011
WOD Thursday 12/22/11
Strength:
OFF
Conditioning:
7 rounds of:
3 Power Cleans (205# for men/ 145# for women)
4 Ring Handstand Pushups
Intermediate:
7 rounds of:
3 Power Cleans (185#/ 125#)
4 Handstand Pushups
Beginner:
7 rounds of:
3 Power Cleans (135#/ 95#)
10 Pushups
Beginner:
7 rounds of:
3 Power Cleans (95#/ 65#)
7 Pushups
*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:
7 rounds of:
3 Power Cleans (205# for men/ 145# for women)
4 Ring Handstand Pushups
Intermediate:
7 rounds of:
3 Power Cleans (185#/ 125#)
4 Handstand Pushups
Beginner:
7 rounds of:
3 Power Cleans (135#/ 95#)
10 Pushups
Beginner:
7 rounds of:
3 Power Cleans (95#/ 65#)
7 Pushups
*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
December 11, 2011
WOD Monday 12/12/11
Strength:
Power Clean 3-3-3-3-3
*You have 25 seconds to complete the reps
*Resting 3 to 5 minutes in between sets should be sufficient
Conditioning:
Power "Elizabeth"
21-15-9 rep rounds of:
Power Cleans (135# for men/ 95# for women)
Dips
Intermediate:
21-15-9 rep rounds of:
Power Cleans (115# for men/ 80# for women)
Dips
Beginner:
21-15-9 rep rounds of:
Power Cleans (95# for men/ 65# for women)
Push ups
Novice:
15-12-9 rep rounds of:
Power Cleans (65# for men/ 45# for women)
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.
Power Clean x 3 w Thomas Maresca
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Power Clean 3-3-3-3-3
*You have 25 seconds to complete the reps
*Resting 3 to 5 minutes in between sets should be sufficient
Conditioning:
Power "Elizabeth"
21-15-9 rep rounds of:
Power Cleans (135# for men/ 95# for women)
Dips
Intermediate:
21-15-9 rep rounds of:
Power Cleans (115# for men/ 80# for women)
Dips
Beginner:
21-15-9 rep rounds of:
Power Cleans (95# for men/ 65# for women)
Push ups
Novice:
15-12-9 rep rounds of:
Power Cleans (65# for men/ 45# for women)
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.
Power Clean x 3 w Thomas Maresca
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
December 2, 2011
Weekend WOD
Strength:
MAX front Squat
Conditioning:
3 rounds of:
7 Power Cleans (245# for men/ 165# for women)
500m run
Intermediate:
3 rounds of:
7 Power Cleans (205#/ 145#)
500m run
Beginner:
3 rounds of:
7 Power Cleans (135#/ 95#)
500m run
Novice:
3 rounds of:
7 Power Cleans (95#/ 65# for women)
500m 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; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Max Front Squat w David Charbonneau
WOD DEMO w David Charbonneau and Joseph Arias - This is just the first round of Power Cleans
Post Weights and Times to Comments
MAX front Squat
Conditioning:
3 rounds of:
7 Power Cleans (245# for men/ 165# for women)
500m run
Intermediate:
3 rounds of:
7 Power Cleans (205#/ 145#)
500m run
Beginner:
3 rounds of:
7 Power Cleans (135#/ 95#)
500m run
Novice:
3 rounds of:
7 Power Cleans (95#/ 65# for women)
500m 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; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Max Front Squat w David Charbonneau
WOD DEMO w David Charbonneau and Joseph Arias - This is just the first round of Power Cleans
Post Weights and Times to Comments
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