WOD Wednesday 2/29/12

Strength:

   OFF


Conditioning:

   21 - 15 - 9 rep rounds of: (While wearing a 20# weight vest)
       Pull up
       Box Jump (24"/ 20")
       Push up
   Rest 1 minute (Remove weight vest)
   21 - 15 - 9 of:
       Chest to Bar Pull up
       Box Jump (30"/ 24")
       Handstand Pushup

   Intermediate:
   21 - 15 - 9 rep rounds of:
       Pull up
       Box Jump (24"/ 20")
       Push up
   Rest 1 minute
   Repeat

   Beginner:
   Intermediate:
   21 - 15 - 9 rep rounds of:
       Pull up or Jumping Pull up
       Box Jump (24"/ 20")
       Push up


*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 Wednesday 11/16/11

Strength:

   Weighted Pull up: 3-3-2-2-1-1-1


Conditioning:

   50 Sit ups
   10 Pushups
   40 Sit ups
   20 Pushups
   30 Sit ups
   30 Pushups
   20 Sit ups
   40 Pushups
   10 Sit ups
   50 Pushups


   Intermediate:
   40 Sit ups

   10 Pushups

   30 Sit ups

   20 Pushups

   20 Sit ups

   30 Pushups

   10 Sit ups

   40 Pushups

   Beginner:

   30 Sit ups

   10 Pushups

   20 Sit ups

   20 Pushups

   10 Sit ups

   30 Pushups

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

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WOD Tuesday 10/18/11

Strength:

Work on your body-weight weakness. This could be an advanced movement like Handstand Pushups or Muscle Ups. Or it could be as simple as Pushups or Pullups. Work on this for 15 minutes.


Conditioning:

15 Thrusters (115# for men/ 75# for women)
Run 400 meters
10 Thrusters
Run 200 meters
5 Thrusters
Run 100 meters

Intermediate: (75/ 55)
Beginner: (55/ 35)
Novice: (35/ 20)


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WOD Monday 10/17/11

Strength:
   
   Shoulder Press: 5-5-5-5-5
   Push Press: 3-3-3-3-3
   Push Jerk: 1-1-1-1-1


Conditioning:

   2 rds:
     30 ball slams (30# for men/ 20# for women)
     25 burpee pull ups
     20 Push ups


Abs: 100 situps


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WOD Thursday 10/13/11

Strength:

   Weighted Pull ups 1-1-1-1-1-1-1
    *If you do not have pull ups yet, work on getting that first one! Do negative pull ups until failure.


Conditioning:

   With a continuously running clock do the following:
     5 minutes of push ups for max reps
     4 minutes of box jumps for max reps (30"/24") -- scale as necessary, but this should be a higher jump than usual
     3 minutes of KB swings for max reps (70#/53#) -- scale as necessary, but this should be a heavier swing than usual
     2 minutes of wall balls for max reps
     1 minute of double unders for max reps -- do single unders if you do not have double unders yet

     *Your score is the total number of reps completed for all exercises

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WOD Monday 10/3/11

60 box jumps
40 pushups
20 toes to bar (if you can not do these, do leg raises)
10 deadlifts (use a challenging weight)
20 burpees
40 situps
60 meter overhead walking lunge (this is roughly across the gym and back)

*If this seems like too much, scale reps in half
**For those trying to lose weight do 30 min walk on incline on the treadmill 5-10 min after completing the above workout