WOD 5.1.15 Friday– Yep, Squats Again!!!

A. Close-stance Back Squat w/pause and belt

  • 10-10-5-5-3-3-1-1

B. 8 Rounds

  •  30 sec AirDyne Bike @90%
    • rest walk 30 sec
  • 30 sec Mountain Climbers
    • rest walk 30 sec
  • 30 sec Power Skaters
    • rest walk 30 sec

C.  3x

  • 10 HR Push ups
  • 10 Ring v-outs
  • 10 slam balls
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WOD 2.26.15 Thursday

Warmup:

  • Run 600m
  • Agile 8
  • Shoulder Alpahabet

A. AMRAP 10 work @ 85%

  • 15 Air Squats
  • 1 Wall walk
  • 15 Air Squats
  • 2 Wall walks
  • 15 Air Squats
  • 3 Wall walks
  • etc…

Rest/prep 5-8 minutes

B. AMRAP 10 @85%

  • 15 SDLHP – 75/55#
  • 12 Step-ups – 6/leg alternating.
  • 9 AbMat situps

C. Shoulder Mobility/stretch

WOD 11.20.14 Thursday

Warmup

  • Run 300m
  • 50 Double Unders or 150 Singles

2x:

  • 10 Alternating V-ups
  • 10 Single Leg Bridges w/3 sec Hold (5/leg)
  • 10 Air Squats
  • 10 Banded Good Mornings

A. Deadlift

  • Find 1RM

B. AMRAP 14

  • 5 Deadlifts (255/175#)(185/95#)(95/65#)
  • 10 Air Squats
  • 20 Double Unders/100 Singles

C. EMOM 8

  • 10 Push-ups (advanced: 35/25# plate)
  • 10 Superman

D. CoolDown

  •  600m Run/Jog

 

WOD 7.8.14 Tuesday

A. EMOM 8

  • 5 Bench Press

SUPER SET:

B1. Power Clean: @ 80% of 1RM

  • 3-3-3-3-3

B2. DB Pullover (40/30)

  • 5-5-5-5-5

C. MetCon: 4 RFT

  • 5 Push-ups
  • 5 Hang Power Cleans (light to moderate weight: # should allow for perfect form)
  • 20 Air Squats

 

Just a suggestion if you are starting a meal plan: cook and assemble lunch and dinner for the next 4 or 5 days. You can also do more and freeze them.

It should look something like this:

8 meals

 

WOD 3.19.14 Wednesday

A1. Bench Press (w/hold at bottom= 1 inch from chest)

  • 4-4-4-4-4

A2. Pendlay Row (Bent over Row)

  • 5-5-5-5-5 (135/95#)

B. AMRAP 8

  • 8 HSPU
  • 8 Pistols alternating

C. EMOM 10

  • 10 KB Swings 30/40#
  • 6 Box Jumps 24/20

Both movements every minute

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WOD 10.31.13 Happy Halloween

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A. Group Mobility

B. Fright WOD:

Run 300 meters, then:

  • 10 T2B or K2E
  • 31 push-ups
  • 10 Power Cleans
  • 31 Kettle bell swings
  • 10 V-ups
  • 31 Speed Skaters
  • 10 Pull-ups
  • 31 air squats
  • 10 Box Jumps
  • 31 Sledge Hammer Strikes (Total Swings)
  • 10 Power Cleans
  • 31 AbMat Sit-ups
  • 10 Walking Lunges/ leg

Then, Run 300 meters