WOD Monday 01 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

21, 15, 9 rep rounds of

Bodyweight squat

Handstand push up

Use 35, 65 or 100% of your bodyweight for your squats 

WOD Saturday 30 October 2010

Clean and jerk

one rep every minute for ten minutes, post loads to the comments section

WOD Friday 29 October 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
5 reps from shoulder to overhead any way possible at 85% of your one rep max jerk
10 burpees

WOD Thursday 28 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


Strength
Front squat 2/2/2/2/2/2/2

WOD Tuesday 26 October 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
30 snatch for time

Advanced: M135lbs/F85lbs
Intermediate: M95lb/F65lbs
Beginner: M65lbs/F45lbs

Can be power snatches or squat snatches Just get the bar overhead in one fluid motion

WOD Monday 25 October 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
Advanced: 50 squats
                   10 muscle ups
Intermediate: 50 squats
                      10 muscle up rows
                      10 ring dips
Beginner: 30 squats
                 7 horizontal rows
                 7 bench dips

WOD Saturday 23 October 2010

Run 5k

WOD Friday 22 October 2010

 If you are working on your muscle ups, this video may be just what you need

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
3 rounds for time:
run 800m
21 knees to elbows
21 handstand push ups


If you can't yet do handstand push ups, do them piked. If you can't yet do knees to elbows, do hanging knee raises
 

WOD Thursday 21 October 2010

Take some time to  celebrate the strong women in your life

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
Advanced: 50 box jumps, M24"/F20"
                   21 deadlifts at 60% working 1rm
                  30 pull ups
Intermediate: 30 box jumps, M25"/F20"
                      21 deadlifts @ 60% working 1rm
                      21 pull ups
Beginner: 20 box jumps, M20"/F12"
                 15 deadlifts @ 60% working 1rm
                 15 jumping pull ups
 

WOD Tuesday 19 October 2010

Greg Amundson the original firebreather doing power Elizabeth. In this video he does power cleans, we will be doing full squat cleans

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
21-15-9 reps of
Advanced: Squat clean, M135/F85
                  Ring Dips
Intermediate: Squat clean, M95/F65
                       Dips
Beginner: Squat clean, M65/F45
                 Bench Dips

WOD Monday 18 October 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
7 Rounds for time
10 wall ball, 10' target
10 med ball slams

Use a 20, 16 or 12 pound ball

Compare to Sun 01 August 2010 and let me know how you did

WOD Saturday 16 October 2010

Filthy fifty
AKA "Chuck Norris"              

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders 

WOD Friday 15 October 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
3 rounds for time:
Get the barbell from shoulder to overhead, 15 reps
15 burpees
Advanced, M135lbs/F85lbs
Intermediate, 95lbs/F65lbs
Beginner, M65lbs/F45lbs


Use any method to get the barbell from the rack position to full extension, elbows locked out with ears visible in front of your arms

Rack Position

Lockout Position

WOD Thursday 14 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
5 Rounds for max reps
Run 400 m
Max reps pull ups

This workout is not timed but don't go dragging your ass between the run and the pull ups. Pull up can be scaled with horizontal rows only if you can not yet do regular pull ups.

WOD Tuesday 12 October 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
Row 500m
21 ring push ups

If you can't do ring push ups as Rx'd, first try doing them from your knees before doing push ups on solid ground

WOD Monday 11 October 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
Complete as many rounds in three minutes as possible, rest 2 minutes and repeat for a total of four three minute intervals 

Advanced: 5 Overhead squats, M135/F85
                  5 Chest to bar pull ups
Intermediate: 5 Overhead Squats, M105/F65
                      5 Chest to bar pull ups
Beginner: 5 Overhead Squats, M65/F35
                 5 Chest to bar jumping pull ups

WOD Saturday 09 October 2010

Handstand walk 100 meters

If you can't walk on your hands do 5 rounds of handstand hold for max time

If you can't kick up to a handstand against a wall do 5 rounds piked handstand for max time

WOD Friday 08 October 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 15 minutes of
3 Thrusters
5 Hang power cleans
7 Sumo deadlift high pull

Advanced: M135/F85
Intermediate: M95/F65
Beginner: M65/F45

WOD Thursday 07 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
21-15 and 9 rep rounds of:
Advanced: Left-arm Kettlebell snatch,
                  Right-arm Kettlebell snatch,
                  L Pull-ups
Advanced: M55lb/F35lb
Intermediate:M40lb/F25lb
Beginner:M25/15lb

If you can not yet do L-pull ups scale them by either
A)doing a strict pull up and holding an L/tuck L on the way down
B)jumping into a pull up and hold an L/Tuck L on the way down

WOD Tuesday 05 October 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
Advanced: 10 rounds for time
                   10 ring dips
                   10 pull ups
Intermediate: 10 rounds for time
                       7 dips
                       10 pull ups
Beginner: 7 rounds for time
                 10 push ups
                 10 jumping pull ups


All levels finish with one minute aggregate front lever work

WOD Monday 04 October 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 of:
100 ft walking lunge
50 squats
25 back extentions




Squats in the conditioning part are air squats so don't add weight
Finish the workout with ten bridges

WOD Saturday 02 October 2010

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

 "Ryan"
Advanced:  Five rounds for time of:
                   7 muscle ups
                   21 burpees, finish each burpee with a jump one foot above max standing reach
Intermediate: 7 Muscle up rows
                      7 ring dips
                      14 burpees, finish each burpee with a jump one foot above max standing reach
Beginner: 5 horizontal rows
                 5 Dips, Use the gravitron for assistance if needed
                 10 burpees, finish each burpee with a jump 6 inches above max standing reach