WOD Friday 6/8/12

Sorry for the late post

A)
Front Squat - Heavy Triple

B)
AMRAP 3 of:

Barbell Walking Lunge (bodyweight on bar)

Rest 3 minutes

AMRAP 5 of:

20 Pull ups

20 Box Jumps

Rest 3 minutes

AMRAP 7 of:

250m row 15 KB Swing (70#/53#)

15 GHD Sit ups

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WOD Tuesday 3/20/12

Strength:

   Rack Jerk -- Heavy Single


Conditioning:

   500m row
   30 Walking Lunge Steps (40# Dumbbells/ 30#)
   30 Push Press (40# DBs/ 30#)
   50 Pull up
   30 Push Press
   30 Walking Lunge
   500m row

   Intermediate:
   500m row
   30 Walking Lunge Steps (30# DBs/ 20#)
   30 Push Press (30# DBs/ 20#)
   30 Pull up or Jumping Pull ups
   30 Push Press
   30 Walking Lunge
   500m row

   Beginner:
   300m row
   30 Walking Lunge Steps (20# DBs/ 15#)
   30 Push Press (20# DBs/ 15#)
   30 Pull up or Jumping Pull ups
   30 Push Press
   30 Walking Lunge
   300m row


Extra/ Competition WOD:

   2 rounds of:
       400m Run
       20 Back Ext
       20 Pushup


*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.


Rack Jerk w Frank Murray -- 385#



WOD DEMO w David Charbonneau - apologies for the video quality, forced to film this one myself.
Also, I realized after watching the video that the last half of my pull ups were sloppy.




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WOD Friday 2/10/12

Strength:

   OFF

Conditioning:

   "Filthy Fifty"
       50 Box Jump
       50 Jumping Pull ups
       50 Kettlebell Swings (35#/ 26#)
       50 Walking Lunge Steps
       50 Knees to Elbow
       50 Push Press (45#/ 35#)
       50 Back Extension
       50 Wall Ball
       50 Burpee
       50 Double Unders


       Beginner:
       25 Box Jump
       25 Jumping Pull ups
       25 Kettlebell Swings (35#/ 26#)
       25 Walking Lunge Steps
       25 Knees to Elbow
       25 Push Press (45#/ 35#)
       25 Back Extension
       25 Wall Ball
       25 Burpee
       25 Double Unders or Tuck Jumps


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Weekend WOD

Strength:

   OFF

Conditioning:

   15 Hang Clean & Lunges with Axle Bar (135#/ 95#), lunge with each leg for each rep
   30 Box Jump (30"/ 24")
   15 Hang Clean & Lunges with Axle Bar


   Intermediate:
   15 Hang Clean & Lunges with Axle Bar (95#/ 65#), lunge with each leg for each rep
   30 Box Jump (24"/ 20")
   15 Hang Clean & Lunges with Axle Bar


   Beginner:
   15 Hang Clean & Lunges with Axle Bar (65#/ 45#), lunge with each leg for each rep
   30 Box Jump (24"/ 20")
   15 Hang Clean & Lunges with Axle Bar


   Novice:
   15 Walking Lunges, each leg
   30 Box Jump
   15 Walking Lunges, each leg



*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 Tuesday 10/11/11

Strength:

   

     Bench Press 5-5-5-5-5 

     *Try to move up in weight every set until you reach a 5 rep maximum

Conditioning:

   Elite:

     5 rds of:

       6 Handstand pushups

       12 Chest to bar pullups

       24 walking lunges (35# dumbbells for men/ 25# dumbbells for women)  

   Intermediate:

     5 rds of:

       6 Pushups with elevated feet

       12 Pullups

       24 walking lunges (30# dumbbells for men/ 20# dumbbells for women)

   Beginner:

     5 rds of:

       6 Pushups

       12 Assisted pullups (Jumping pullups, pullups on machine, or pullups with resistance bands)

       24 walking lunges (25# dumbbells for men/ 15# dumbbells for women)

   Novice:

     5 rds of:

       6 Modified pushups (On knees or elevated hands)

       12 Recline rows

       24 walking lunges

*These are merely suggestions. For example: if you can do everything in the intermediate workout except the pullups, don't scale the entire workout down, just scale down the pullups.

* For those trying to lose a little extra weight, complete a hill walk/ jog on a HIGH incline at a moderate speed for 20 minutes.


Post weights and time to comments.