Tag Archives: workout

130202 – “Something about Mary”

theres_something_about_mary_posterWOD 1

15 Thrusters (135#/95#)

200m Run

30 Ab Mat Situps

20 Thrusters (95#/65#)

400m Run

30 Ab Mat Situps

30 Thrusters (65#/45#)

800m Run

30 Ab Mat Situps

WOD 2

5 Rounds of Mary

5 Handstand Pushups

10 Pistols

15 Pull ups

Then:

3 Rounds of Nancy

400m Run

15 Overhead Squats (95#/65#)

 

130204 – “Tabata This…”

 

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.
Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.
The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

Warm-Up

PVC Pipe Mobility

Foam Roll

15 Man on Fire Burpees

15 Squats

10 Jumping Lunges

 

Skill

Push Jerk

3-3-3-3-3

Progressively go up in weight each rep

WOD – “Tabata This…..”

8 Rounds of each

20 seconds of work, 10 seconds of rest

– Rows

– Squats

– Sit-ups

– Pull-ups

– Push-ups

130205 – “It’s Istanbul…Not Constantinople”

Istanbul, formerly Constantinople, was the capital city of the Eastern Roman or Byzantine Empire, the Latin and the Ottoman Empire. It was founded in AD 330, at ancient Byzantium as the new capital of the Roman Empire by Constantine the Great, after whom it was named. In the 1100s,[1] the city was the largest and wealthiest European city of the Middle Ages.
Istanbul, formerly Constantinople, was the capital city of the Eastern Roman or Byzantine Empire, the Latin and the Ottoman Empire. It was founded in AD 330, at ancient Byzantium as the new capital of the Roman Empire by Constantine the Great, after whom it was named. In the 1100s,[1] the city was the largest and wealthiest European city of the Middle Ages.
Warm-Up

Switch stations EMOM:

3 Rounds

– Battle Ropes – Alternating waves

– Man Makers (10#)

– Jumping Jacks

Skill

The Turkish Get Up

WOD – “It’s Istanbul…Not Constantinople”

2 Rounds

5 Turkish Get Ups – Right Arm (53#/35#)

25 KB swings (53#/35#)

10 Overhead Squats (95#/65#)

5 Turkish Get Ups – Left Arm (53#/35#)

25 KB Swings (53#/35#)

10 Overhead Squats (95#/65#)

20 Double Unders

130206 – “Push-Pops”

One of the best old school ice cream truck treats EVER!  Just don't be the guy who pushes to hard and launches his ice cream across the sidewalk...
One of the best old school ice cream truck treats EVER! Just don’t be the guy who pushes to hard and launches his ice cream across the sidewalk…

Warm-Up

Downward Stepping Dog

KB Squat Hold

Upright Bar Squat

Skill

Front Squat

5-5-5-5-5

WOD – “Push-Pops”

21-15-9

Handstand Push Ups

Run 200m

Ring Dips

Row 250m

Push Ups

Double Unders (SU x 3)

SCALED:

21-15-9

DB Shoulder Press (45#/25#)

Run 200m

Bench Dips (Knees locked out, toes pointing up)

Row 250m

Push Ups (Knees or Toes)

Single Unders x 3

 

 

130207 – “I Need More….”

You always want more.....but do you get the most of what you have?
You always want more…..but do you get the most of what you have?

Warm-Up

Side Shuffle 100m

10 Lunges

Power Skip 100m

10 Squats

Run 100m

10 Push ups

Back Pedal 100m

10 Ball Slams (10#)

Skill

Straight Hang

WOD #1- “I Need More TIME”

6 – AMRAP

Buy-in

200m Run

30 Sit-ups

20 Push-ups

10 Squats

In remaining time – do as many Squat Clean Thrusters as possible (135#/95#)

WOD #2 – “I Need More REST”

15 – AMRAP

20 Wall Ball (20#/16#)

20 Burpees

20 Slamball (35#/25#)

 

130208 – “What Goes up…”

What goes up.....must come down......unless you are in space.
What goes up…..must come down……unless you are in space.

Warm-Up

Foam Rolling

Row 500m

Run 400m

Skill

Backsquat

Warm up to a heavy back squat, then perform 3×5 of same heavy weight

WOD – “What Goes Up……”

2-4-6-8-10-10-8-6-4-2

KB Weight (53#/35#)

KB One Armed Russian Swing

KB Snatch

KB Thruster

Deadlift (245#/125#)