Thursday, March 31, 2011

Thursday, March 31st, 2011

Four sets of:
Bulgarian Split Squat x 7-9 reps each leg @ 40X0
Rest 90 seconds;
and then,

Three sets for max rounds of:
60 seconds of Hang Power Clean
(elbows must come all the way around and hips must open fully at the top)
60 seconds of Front Squat
60 seconds of Push Press
60 seconds of Rest

Wednesday, March 30, 2011

Wednesday, March 30th, 2011

AMRAP 15 Min.
9 Deadlifts #155/100
12 Pushups - Hand Release at Bottom
15 Box Jumps 24/20"

Tuesday, March 29, 2011

Tuesday, March 29, 2011

Four sets of:
Push-Ups x 20 reps
(progression – Ring Push-Ups; regression – standard or raised hands on barbell)
Rest 60 seconds
Wall Ball x 20 reps (as quickly as possible)
Rest 60 seconds
Walking Lunges with Dumbbells x 20 steps
Rest 60 seconds;

and then,

For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups

Monday, March 28, 2011

Monday, March 28th, 2011

Workout of the Day
Four sets of:
Deadlift x 5 reps (aim for all sets within 90% of 5-RM)
Rest 20 seconds
Box Jumps x 20 reps (as quickly as possible)
Rest 2 minutes
Push Press x 3 reps
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes;


Six sets for max reps of:
20 seconds of Kettlebell Swings
10 seconds of Rest
20 seconds of Burpees
10 seconds of Rest

Saturday, March 26, 2011

Saturday, March 26th, 2011

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in ten minutes of:
10 Pull-Ups
20 Push-Ups

rest exactly five minutes, and then;

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in ten minutes of:
20 Wall Ball Shots (20/12 lbs.)
20 Kettlebell Swings (24/16 kg)

Thursday, March 24, 2011

Thursday March 24th, 2011

Five sets of:
300 Meter Row
20 Kettlebell Swings  (use a weight that you can go unbroken on, but make it tough!)
20 Push-Ups
Rest 4 minutes

A word on when intervals are programmed like today. These intervals are meant to go as hard as possible, then rest for 4 minutes. Think of it as 5 mini-WODS. You will need the 4 minutes to recover properly after each interval. We are looking for maximum power output on each interval. These are very tough!!!

Wednesday, March 23rd, 2011

Five sets of:
Snatch Pulls x 1.1.1
(rest 10 seconds between each single)
Rest 20 seconds
Box Jumps x 10-15 reps
(perform as quickly as possible)
Rest 3 minutes;

and then,
Three sets for max reps of:
60 seconds of Pull-Ups
60 seconds of Burpees
60 seconds of Rest

Tuesday, March 22, 2011

Tuesday, March 22nd, 2011

Five sets of:
Bench Press x 2-3 reps @ 20X1
Rest 30 seconds
Toes to Bar x 12-15 reps  (the scaling for this will be Knees to Elbows, GHD Situps, Situps)
(challenge yourself to do these strict – no swinging – and at a controlled tempo)
Rest 3 minutes;

Remember to increase the weight on the bench press if you hit the upper end of the rep scheme. 

and then,
Complete as many rounds and reps as possible in 12 minutes of:
5 Ring Dips  (scaling will  be bar dips or bench dips)
10 Push Press (115/75 lbs.)   scale the weight as needed
20 Kettlebell Swings (55lbs/35lbs)   scale the weight as needed

Monday, March 21, 2011

Monday, March 21st, 2011

Workout of the Day
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 30 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 3 minutes;


For time:
40 Wall Ball Shots
30 Walking Lunges (with Sandbag or DBs – as heavy as you can handle)
20 Burpees
30 Walking Lunges (with Sandbag or DBs)
40 Wall Ball Shots

Saturday, March 19, 2011

Saturday, March 19th, 2011

WOD 1 from 2009 Northeast Qualifiers.

AMRAP in 12 minutes. 
5 Heavy Thrusters (135/95 was the weight used in competition)
10 Burpees

Friday, March 18, 2011

Friday, March 18th,2011

Snatch practice with coach.

Work up to a medium triple in power snatch.

and then
3 Rounds for time
Run 400m
15 power snatches at 75lbs
15 push ups

Thursday, March 17, 2011

Thursday, March 17th, 2011

Workout of the Day
Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds;


“Annie”
Rounds of 50, 40, 30, 20 and 10 reps of:
Double-Unders
Anchored Sit-Ups

Wednesday, March 16, 2011

Workout of the Day
Four rounds for time of:
Row 400 Meters
Run 400 Meters
Rest 2 minutes between rounds

Tuesday, March 15, 2011

Tuesday, March 15, 2011

Workout of the Day
Three sets of:
Bench Press x 3-4 reps.   2 seconds lowering the weight and 1 second pause at the top.
Rest 2 minutes
Weighted Pull-Up x 2-3 reps.  
Rest 2 minutes;
and then,

“Lynne”
Five sets for max reps of:
Body weight Bench Press
(scale to 75% of body weight or 50% as needed. )
Pull-Ups

Rest as needed between movements.

Monday, March 14, 2011

Monday March 14, 2011

Workout of the Day

In ten minutes, find your 3-rep max clean and jerk.
- Weight must travel from ground to overhead – full standing position and head through - You must complete the 3 lifts for your 3-RM within 40 seconds.

And then, rest exactly 3 minutes before:

For Max Reps:
4-Minutes of Rowing (for calories)
Rest 60 seconds
3-Minutes of Kettlebell Swings
(Men – Adv= 55 lbs, Int= 35lbs; Women – Adv=35lbs , Int= 25lbs)
Rest 60 seconds
2-Minutes of Back Squat
(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of Shoulder to Overhead (Push Press/Jerk)
(Men – Adv=95 lbs, Int=75 lbs; Women – Adv=65 lbs, Int=55 lbs)

Saturday, March 12, 2011

Saturday, March 12th, 2011

Two sets for max reps of:
Against a 6 minute running clock,
Row 1000 Meters
Back Squat x Max Reps

*Row 1k and use the remaining time in the 6 minutes to complete as many back squats as possible.  You choose the weight.

Rest as needed between sets

Thursday, March 10, 2011

Thursday March 10th, 2011

Workout of the Day
Warm up to a heavy triple deadlift, and then,
Four sets of:
A1.   Deadlift x 3-4 reps.   2 seconds to re-grip at the bottom. 1 second pause at the top.
Rest 20 seconds
A2.   Kettlebell Swing x 25 reps.  Pick a weight that you can do unbroken. Don't be afraid to challenge yourself!
Rest 2 minutes

and then

Four sets of
B1.     DB Shoulder Press x 8-10 reps. 2 second pause in front rack. 1 second pause when locked out overhead.
Rest 20 seconds
B2.     DB Push Press x 15 reps          1 second pause in front rack. 1 second pause overhead.
(use the same weight as in strict press)
Rest 20 seconds
B3.      Run or Row 400 Meters at 70-80% effort
Rest 80 seconds

Wednesday, March 9, 2011

Wednesday, March 9th, 2011

Workout of the Day
TESTING DAY – Weighted Pull-Ups

In six attempts or less, find your 1-RM Weighted Pull-Up


As many rounds as possible in 12 minutes of:

12 Pullups
200m Run



Tuesday, March 8, 2011

Tuesday, March 8th, 2011

Workout of the Day
Three sets of:
Jumping Squats x 8-10 reps (use approximately 40-50% of your 1-RM)
Rest 30 seconds
Russian Kettlebell Swings x 25 reps
Rest 3 minutes;

Three rounds for time of:
30 Double-Unders
20 Box Jumps (24″/18″)
10 Ball Slams (30/20 lbs.)

Monday, March 7, 2011

Monday, March 7th, 2011

TESTING DAY

Strength Test
Close Grip Bench Press @ 30X1 Tempo

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest 3 minutes between sets

Conditioning Test:  50 burpees for time.

Good luck!!!

Saturday, March 5, 2011

Saturday, March 5th, 2011

Workout of the Day
Five rounds for time of:
25 Kettlebell Swings (24/16 kg)
7 Push Presses (135/95 lbs.)
400 Meter Run

Friday, March 4, 2011

Friday, March 4th, 2011

Workout of the Day
Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
Rest 90 seconds
Ring Rows x 8-10 reps @ 2020
(Get as horizontal as possible)
Rest 90 seconds;

Seven rounds for time of:
7 Pull-Ups (chest-to-bar for advanced athletes)
14 Goblet Squats (24/16 kg)

Video Demo of Bulgarian Split Squat from Catalyst Athletics

Thursday, March 3, 2011

Thursday, March 3rd. 2011

Workout of the Day
Build to a heavy single (power or full) clean in 8 attempts;

Three sets for max reps of:
60 seconds of Clean & Jerk (ground to overhead)
Rest 3 minutes

Wednesday, March 2, 2011

Wednesday, March 2nd, 2011

Workout of the Day
Five rounds for time of:
10 Pull-Ups
20 Kettlebell Swings (24/16 kg)
30 Anchored Sit-Ups
40 Double-Unders

We will scale the volume to 3 rounds for most. We will use 20 box jumps instead of double unders for those that don't yet have double unders. This will make you want to learn double unders. Today is a good day to practice double unders for a good 10 minutes in warm up.  

Tuesday, March 1, 2011

Tuesday, March 1st, 2011

Four sets of:
Overhead Squat x 3-4 reps    3 seconds on way down. 1 second pause at the top.
Rest 60 seconds
Scapular Wall Slides x 6-8 reps    3 seconds on way up and down, zero pause at top and bottom.
Rest 60 seconds;
and then,
Three rounds for time of:
8 Handstand Push-ups  ( sub heavy DB seated press for 8 reps if you can't do HSPU)
8 Barbell Ground-to-Overhead (135/95 lbs).     use a lighter weight that you can snatch for a few reps.
12 Burpees


Big congrats go out to Zach and Alex who PR'd their push jerks yesterday. Zach hit 165 and Alex hit 245!!