Fri., Jan. 30, 2015

Friday Workout of the Day

A.
Three sets of:

Back Squat x 10 reps
Rest 60 seconds
Supine Pull-ups X10 reps
Rest 60 seconds
10 Incline push-ups
Rest 60 seconds

CW: 85# Back Squats

LW: 75# Back Squats

B.
Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees

Rest 3 minutes between sets, and pick up where you left off.

CW: 63 total, 25# DB

LW: 71 total, 15# DB

Thurs., Jan. 29, 2015

Thursday Workout of the Day

A.
Five sets of:

Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

CW: 90#

LW: 45#

B.
Against a 7-minute running clock, complete:
500 Meter Row
—
As many rounds and reps as possible of:
5 Single Arm Press each arm
10 Box Jump-Overs…sub 14 hurdle hops (LW did 10 HH's)

CW: 6 Rds. plus 5 Arm Presses, 30# DB

LW: 6 Rds., 20# DB

Wed., Jan. 28, 2015

Wednesday  Workout of the Day

A.
Three sets of:

Romanian Deadlifts x 8 reps @ 3011
Rest 45 seconds
Push-Ups x 20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds

CW: 75# Romanian DL

LW: 45# Romanian DL

B.
In teams of two, alternate sets to complete 3 each of:

5 Man-Makers
300 Meter Run

CW: 20# DB

LW: 15# DB

Tues., Jan. 27, 2015

Tuesday Workout of the Day

A.

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – Max Reps @ 85%

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

CW: 80, 95, 100, 110, 100 (x 20)

LW: 75, 80, 85, 90, 85 (x 12)

B.
Complete as many rounds and reps as possible in 6 minutes of:
5 Strict Handstand Push-Ups SUB Push-ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders  SUB Hurdle Hops/ LW - Box Jump Step-ups

CW: 3  Rds., 90# Shoulder to Overheads

LW: 2 Rds. plus 8 step-ups, 55# Shoulder to Overheads

C.
Every two minutes, for 10 minutes (5 sets):
10 Burpees
10 Meter Hand-Over-Hand Sled Pull—SUB Farmers Carry – 2 roundtrips
(attach a rope to a sled, sit down with your legs out in front of you, and pull – weight the sled so that the pull takes approximately 45 seconds on the first set)

CW: 45# Plates

LW: 25# PLates

Mon., Jan. 26, 2015

Monday  Workout of the Day

A.
Three sets of:

Kneeling Kettlebell Halos x 5 reps each direction (CW:KB, LW:15# DB - couldn't do KB)
Rest 45 seconds
Overhead Squat x 8 reps (both: bar)
Rest 45 seconds
Dumbbell Renegade Rows x 5 reps (CW:25# DB, LW:15# DB)
Rest 45 seconds

B.
Three rounds for time of:

15 Seated DB Presses (CW:30# DB, LW:15# DB)
20 Alternating Front Racked Reverse Lunges (both: bar)

CW:11:45

LW: Didn't time

C.
Eight sets of:

20 seconds of Hollow Rocks or Holds
Rest 10 seconds

CW: Total Time: 29:36

Fri., Jan. 23, 2015

Friday Workout of the Day

In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:

10 Dumbbell Ground to Overhead (CW-30# dumbbells, 20# dumbbells)
10 Chest to Bar Pull-Ups (supine)
200 Meter Sprint

CW: 6 Rds. plus 10 Dumbbell G to O, 10 supines

LW: 5 Rds., plus Dumbbell G to O

Thurs., Jan. 22, 2015

Thursday Workout of the Day

A.
Four sets of:

Back Squat x 10 reps (CW-100#, LW-95#)
Rest 20 seconds
Pistols x 10 reps each leg
Rest 60 seconds
Turkish Get-Up x 2 reps each arm
Rest 60 seconds

B.
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Push Press (CW-100#, LW-55#)
6 Box Jump-Overs (CW-18 Hurdle Hops, LW-6 step-up Box Jumps) 

9 Kettlebell Swings

CW: 5 sets

LW: 6 sets

Wed., Jan. 21, 2015

Wednesday Workout of the Day

A.
Three sets of:

Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds

CW: 85# Push Press, 8 reps. where prescribed

LW: 55#  Push Press, 7 reps. where prescribed

B.
For time:

21 Burpees
15 Thrusters
9 Pull-Ups
800 Meter Run Row
9 Pull-Ups
15 Thrusters
21 Burpees

CW: 18:38 (37:00 for entire workout), 70# Thrusters, 800 mtr. Row

LW: 16:28 (didn't time entire workout), 50# Thrusters, did 400 mtr. Row (by mistake)

Tues., Jan. 20, 2015

WOD:

AMRAP in 20 mins.:

Row 20 Calories
10 Burpees - jumping over barbell
5 Thrusters

CW: 4 sets plus 20 calorie row, 75# Thrusters
LW: 4sets plus 4 calorie row, 55# Thrusters

Cool Down:

LW - practiced Deadlifts (read online that these are good for people with Osteoporosis/Osteopenia). Got up to 125#. Happy with that.

Also read that Box Jumps are not good for people with Osteopenia, and especially after my recent stress fracture, I am not interested in doing Box Jumps (at least for now). Time will tell.

Mon., Jan. 19, 2015

Monday Workout of the Day

A.
Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Row 250 Meters
Rest 60 seconds
Plank to Elbows x 8-10 reps
Rest 60 seconds

CW: 95#

LW: 8 x 75#, Row, 10 Planks

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees

CW: 25# Dumbbells, through 9 each, then 12 Dumbbells, 2 Burpees

LW:  20# Dumbbells, through 9 each, then 12 Dumbbells, 4 Burpees

C.
Three sets of:
Single Arm Row x 10-12 reps each arm @ 2110

CW: 40# Dumbbells

LW: 20# Dumbbells

Fri., Jan. 16, 2015

Friday Workout of the Day

A.
Five sets of:

Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

CW: 85#

LW: 45# (x2), 50# (x3)

B.
Against a 2-minute running clock, complete:

250 Meter Row
Push-Ups x Max Reps

Rest 2 minutes between sets and complete four sets.

CW: 82 total sit-ups

LW: 65 total sit-ups

Thurs., Jan. 15, 2015

Thursday Workout of the Day

A.
Four sets of:

Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 2-3 reps  -> elevated push-ups x 8 reps
Rest 60 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 60 seconds

CW: 22:20, 7 DL/round at 185#

LW:  (didn't time), 7 DL/round at 85#

B.
Three rounds for time of:

30 Overhead Walking Lunge Steps
15 Pull-Ups
400 Meter Run ->>Row

CW:10:20, two rounds only

LW: didn't time, two rounds only

Wed., Jan. 14, 2015

WOD:

A.
Four sets of:

Back Squat x 6-8 reps
Rest 20 seconds
Kettlebell Swings x 15 reps
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds

CW: 7 Back Squats/set @ 95#

LW: 7 Back Squats/set @ 95#

B.
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

9 Burpee Box Jump-Overs

CW: 42 Bupees

LW: None

Comments:

This is my first WOD since getting my boot almost four weeks ago. I am going to get back into it slowly, thus I did not do Part B this morning.

It was great to work out again, but I was very tired and winded. I have a lot of lost ground to make up!

Tues., Jan. 13, 2014 (Craig only)

Tabata This!”

Tabata Row/Bike
Rest 1 minute

Tabata Squat
Rest 1 minute

Tabata Pull-up (CW did Supine)
Rest 1 minute

Tabata Push-up
Rest 1 minute

Tabata Sit-up (atomic)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

CW: worse performance than last time (7/24)

794 meters, 276 (101, 51, 65, 59)

compared to 807 meters/298.  Still a hard workout!

Mon., Jan. 12, 2014 (Craig only)

Workout of the Day 12 Jan

A.
Three sets of:

Deadlift x 6-8 reps  (did 7 reps @ 185 lbs.)
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm (had to use 26 lb kettlebell; left arm much weaker)
Rest 60 seconds
Hurdle-hops x 60 seconds (40, 46 and 64 hops)
Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:

10 Calorie Row
20 Barbell or Dumbbell Thrusters (did 15 …not 20…with dumbbell)
30 Kettlebell Swings (did 20 not 30)

Total workout time 36:24

Fri., Jan. 9, 2015 (Craig only)

Workout of the Day 9 January
A.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM  - 110 lb
*Set 2 – 10 reps @ 60% - 135  lb
*Set 3 – 10 reps @ 65% - 145 lb
*Set 4 – 8 reps @ 70% - 155 lb
*Set 5 – 6 reps @ 80% - 180 lb
Rest 2-3 minutes between sets.

B.
For time: used 20 lb dumbbells
25 Dumbbell thrusters
Row 400 Meters
20 Dumbbell thrusters
Row 400 Meters
15 Dumbbell thrusters
Row 400 Meters
10 Dumbbell thrusters

Rest until the clock reaches 12 minutes, and then…

This took 14:00+ minutes; used 20 lb dumbbells

C.
Five rounds for time of:
30 hurdle hops
15 Kettlebell Swings (32/24 kg)

Only completed 3 sets

Total workout time 39:30

D. – never got to this
Three sets, not for time, of:
Banded Good Mornings x 8 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8 reps @ 2012
Rest 45 seconds

Thurs., Jan. 8, 2015 (Craig only)

WOD:

3 Rounds for Time:

Row 400 mtrs.
21 KBS
12 Bench Press

CW:  13:34, 105# BP

Wed., Jan. 7, 2014 (Craig only)

Workout of the Day
A.
Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 70, 85, 90, 100, 105, 110, 115, 120 (failed)

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105% (115#)

B.
Complete as many rounds and reps as possible in 86 minutes of:
6 Hang Power Cleans (165/115 lbs) 85# (too heavy)
12 Hand-Release Push-Ups

Did 5 sets

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – 8 Supine Pul-ups @ 2111
Minute 2 – 45 Second Prone Plank Hold

Did 4 sets plus 8 Supine Pull-ups

Tues., Jan. 6, 2014 (Craig only)

WOD:

 A. Every two minutes, for 10 minutes (5 sets): 

Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% 
Every two minutes, for 4 minutes (2 sets): Back Squat x 10 reps @ 70-75% *Percentages based off of 1RM B. 

Two sets for max reps of: 

ROw x 60 seconds 
Rest 60 seconds 
Kettlebell Swings x 60 seconds 
Rest 60 seconds 
Supine Pull-Ups x 60 seconds 
Rest

Part A:
60#, 70, 80, 90, 100, 80

Part B:
680 mtr. Row
56 KBS
42 Supines

Mon., Jan 5, 2015 (Craig only)

WOD:

12 - 15 min. to reach 3 RM Deadlift

CW: 210#


15 min. max.:

40 Hurdle Hops
30 KB Swings
20 Thrusters (65#)

1/2 time exercise
1/2 time rest

CW: 2 rounds, 40 HH, 30 KBS

Fri., Jan, 2, 2014

WOD:

5 Rounds for Time:

20 Supine Pull-ups
14 Thrusters - 65#

CW: 17:27, 65#

Wed., Dec. 31, 2014 (Craig only)

WOD:

In teams, alternate tasks to complete AMRAP in 30 mins. of:

12 Kettlebell Swings
31 Mountain Climbers
14 Burpees

CW: 7 Sets Completed

Tues., Dec. 30, 2014 (Craig only)

WOD:

4 Sets:

A. 6 - 8 Dumbbell Push Press (30#)
Rest 45 - 60 seconds
Farmers Carry  (45# plates)- 100 mtrs. (x4)
Rest 45 - 60 seconds

B. 2 Sets for max. Reps:

2 min. Row for Calories (67)
Rep 2 min.
2 min. Dumbbell Man Makers (14)
Rest 2 mins.
2 mins. of Push-ups (84)