WOD Tuesday 30 November 2010

When we do box jumps, we land with our entire foot on the box right?

Push Jerk
3/3/3

5/3/1 Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift




Conditioning
100 box jumps for time


Use, 24, 20, 16 or 12 inch box

WOD Monday 29 November 2010

Power clean and jerk  
3/3/3
 
5/3/1 Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time:
100 ' Bear crawl
21 Med ball slams

Use 20lb, 16lbor 14lb ball

WOD Saturdy 27 November 2010

Skills day


The last few workouts were pretty long and heavy. Use today to work on some gymnastic and olympic skills. Do something you normally struggle with. Remove the pressure of doing it under time and figure stuff out. May I suggest.....double unders?

Friday November 26, 2010

5/3/1 Press

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning:
as many rounds in 12 minutes of:
9 ring dips
12 dumbbell swings


** Joeys wife here... please note this may change, Joey is away and we forgot to write the WOD. So, I decided to come up with one. So please check in. Joey should be home by noon.  If you are off to the gym prior to this, then do the WOD I rx'd, or do the Press and have a play day with your favorite WOD. Cheers!**

Thursday Novemeber, 24 2010

Power Clean
5/5/5
Use this as an opportunity to drill good form. Don't raise the weight until all reps from the previous set are technically sound


5/3/1 Deadlift 

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
9 Power Cleans
21 Pull-ups
6 Power Cleans
15 Pull-ups
3 Power Cleans
9 Pull-ups


*Beginner may do jumping pull-ups.

WOD Tuesday 23 November 2010

 Power Snatch a la coach Berg

Power Snatch 
5/5/5
Use this as an opportunity to drill good form. Don't raise the weight until all reps from the previous set are technically sound

5/3/1 Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Contitioning
100 clapping push ups for time

scale by doing from your knees, putting your hands on a step or both if needed

WOD Monday 22 November 2010

Power clean and jerk
5/5/5
 Only increase the weight if all five reps from the previous set were technically sound. Think of this more as form drills and a part of your warm up than a max effort.


5/3/1 Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


Conditioning
3 rounds for time of:
3, 20 yard shuttle runs
21 wall ball, 10' target


For the shuttle run set up 2 markers, 10 yards apart and stand in the center. Sprint out 5 yards and touch the first, turn and sprint back 10 yards and touch the second before turning back and sprinting back across the center line. This equals one shuttle run. Walk back to the center and begin again for a total of three shuttle runs per round. 5 yards = 15 feet


Wall ball: Males use 20, 16 or 14 pound ball
                 Females use 16, 14 or 10 pound ball

WOD Saturday 20 November 2010

5 Rounds for max time:
Handstand hold
Squat hold
L sit hold
Chin over the bar hold

Hold each position until your form deteriorates resting no longer than 30 seconds between exercises

WOD Friday 19 November 2010

Watch this video and pick the most sdvanced handstand push up variation you can manage for this workout, the idea is to scale up from what you normally do

5/3/1 Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift


conditioning
12-9-6 reps for time:
Dumbbell squat snatch, left arm
Dumbbell squat snatch, right arm
Handstand push up

Advanced: M55lb/F35lb
                  Handstand push ups are to be done with hands on 2" boxes

Intermediate: M40lb/25lb

Beginner:30lb/F15lb

Power clean

3/3/3/3/3

only increase the weight when you can do three perfect reps. Once your form falls apart you are done your power cleans

5/3/1 Deadlift

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

For time:

Advanced: 200 double unders

Intermediate: 150 double unders

Beginner: 100 double unders

5/3/1 Bench

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

 

Push Jerk

3/3/3/3/3

Conditioning

100 Burpee pull ups for time

WOD Monday 15 November 2010

5/3/1 Squat

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 rounds for time:

5 hang power snatch

7 Overhead Squats

10 strict pull ups

For overhead squats: Males use 135, 95 or 65

                                  Females use 85, 65 or 45

Strict pull ups: Males use 50, 20 or bodyweight

                         Females use 20, 10 or bodyweight

If you can not yet do strict pull ups with your bodyweight use resistance bands or the gravitron for assistance with your pull ups

WOD Saturday 13 November 21010

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

"Blake"
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

WOD 12 November 2010

5/3/1 Press

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

Max rounds in 7 minutes of:

4 handstand push ups

5 broad jumps

Advanced: do ring handstand push ups

Beginner: do piked handstand push ups

All levels set up two targets six feet apart for your broad jumps and try to make each jump at least six feet or as far as possible.

WOD Thursday 11 November 2010

 Here's one of my favorites. The bear complex, this one's pretty oldschool

5/3/1 Deadlift

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 rounds for time:

12 deadlifts

9 hanging power cleans

6 push jerks

Use your 100%, 85%, 65% or 45% or 24% of your bodyweight. Post bodyweight and weight used to comments.

 

WOD Tuesday 09 November 2010

5/3/1 Bench

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

15-12 -9 reps for time

Advanced: Sumo deadlift high pull, M135/F85

                   Weighted ring dip, M40/F20

Intermediate: SHDP, M95/F65

                       Ring dip

Beginner: SDHP, M65/F45

                 Dip (or bench dip)

 

WOD Monday 08 November 2010

overhead squats a la Rip

5/3/1 Squat

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 rounds for time of:

7 bodyweight overhead squats

21 pull ups

Use bodyweight, 75%, 55% or 35% of your bodyweight for your overhead squats

WOD Saturday 06 November 2010

For time:
100 pull ups
100 push ups
100 sit ups
100 squats

Do jumping pull ups and scale push ups as needed

WOD Friday 05 November 2010

5/3/1 Press

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

 

 

Conditioning

 5 rounds for time

Advanced: 7 thrusters, M135/F85

                  15 L-pull ups

                  25 back extensions

Intermediate: 7 thrusters, M95/F65

                      10 L-pull ups

                      25 back extensions

Beginner:7 Thrusters, M65/F45

                7 horizontal rows

                20 back extensions

                10 second L-hang/Tuck L

WOD Thursday 04 October 2010

5/3/1 Deadlift

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 rounds for time of

Advanced: 50 double unders

                  15 dumbbell swings,  M70lbs/F40lbs

                  30 knees to elbows

Intermediate: 35 double unders

                      15 dumbbell swings, M55lbs/F30lbs

                      21 knees to elbows

Beginner: 25 double unders

                 15 Dumbbell swings, M35lbs/F20lbs

                 15 Hanging knee raises

WOD Tuesday 02 November 2010

5/3/1 Bench

If week one: Set one, 65% x 5

Set two, 75% x 5

Set three, 85% x 5+

If week two: Set one, 70% x 3

Set two, 80% x 3

Set three, 90% x 3+

If week three: Set one, 75% x 5

Set two, 85% x 3

Set three, 95% x 1+

If week four, deload: Set one, 45% x 5

Set two, 55% x 5

Set three, 65% x 5 (stop at 5)

A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift

Conditioning

3 Rounds for time

Run 400m

Power clean, 9 reps at 80% one rep max

21 clapping push ups

You may have to go back into you log books a bit to get you power clean one rep max. Get'er done.