Monthly Archives: January 2012

Sorry folks – no training today. Check the Facebook page or here re tomorrow.

Mobility
Dynamic

”Noncommittal”
Complete as many rounds as possible in 15:00 of
9 x Ring Dips
12 x Dumbbell Renegade Rows (alt.sides)
15 x GHD/Abmat Sit-ups

Notes: Feeling Frisky? Muscle-up into each set of Ring Dips and watch how many more you actually can do without a break.

”The 2-Minute Drill 2.0”
Complete as many reps as possible in 2:00 of
Double-unders
Rest 1:00
Then…
Complete the # of Double-unders scored from above for time.

Mobility
Dynamic

”Back Squat 5-5-5+”
Work through the following sets of Front Squats using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

”White”
Complete 5 Rounds for time of
Waiter walk – 100 ft (50 ft each arm)
10 x Toes-2-Bar
21 x Overhead Walking Lunges (45lbs)
Run 400m

Mobility
Dynamic

”Pyramid Jackie”
500m Run or Row
25 x Thrusters (65/45lbs)
30 x Pull-ups
25 x Thrusters (65/45lbs)
500m Run orRow

Notes: If you’re planning on competing or just feeling frisky today… Yes, everything unbroken.

”Static Half-Annie”
Complete for time
25 x Double-unders
:25 x L-sit
20 x Double-unders
:20 x L-sit
15 x Double-unders
:15 x L-sit
10 x Double-unders
:10 x L-sit
05 x Double-unders
:05 x L-sit

Mobility
Dynamic

”CF Games 2008 Deadlift/Burpee WOD”
5 Rounds for time of
5 x Deadlift (275/185lbs)
10 x Burpees

Skill Development
3 Rounds at your own pace of
15 x Ring Support
25 x Knees-2-Elbows (Strict)

Mobility
Dynamic

”Running Karen”
Complete the following for time:
150 x Wallball (20/14lbs)

Notes: Every time the wallball hits the deck complete a 200m Run. Complete this WOD in as few unbroken sets of Wallball as possible.

Post times and number of 200m Sprints completed to comments.

Warm-up Drills
Mobility
Dynamic

”M.E. Power Cleans”
Warm-up as needed before working up to a new 1-Rep maximum personal record Power Clean.
Power Clean 1-1-1-1-1.

”The Tower”
Complete for time
Row 500m or Run 400m
30 x Knees-2-Elbows
30 x Burpee Jumping Pull-ups
40 x GHD Sit-ups
20 x Burpee Jumping Pull-ups
50 x Abmat Sit-ups
10 x Burpee Jumping Pull-ups
Row 500m or Run 400m

Post time to comments.

Mobility
Dynamic

”Power Christine”
Complete 3 Rounds for time
Row 500m or Run 400m
12 x Power Clean (.75xBW – or scaled as needed)
21 x Box Jumps (24/20”)

Skill Development
For time
75 x GHD or Abmat Sit-ups

Warm-up Drills
Mobility
Dynamic

”M.E. Front Squat”
Warm-up with the percentage based sets/reps listed below(using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.
5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Front Squat 1-1-1-1-1

”Mah Deux”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings (Heavy)
10 x Ring Dips
20 x Slamball/Hammer Strikes

Notes: All sets of KB Swings must be completed Unbroken in order to proceed to the Ring Dips.

Mobility Warm-up

Dynamic Warm up
Row 1000m or Run 800m
”Burgener Drill” (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs or scaled as appropriate)
(Air Squat, Front Squat, OH Squat, Shoulder Press, Push Press, Push Jerk, Dead Lift, Sumo Deadlift High Pull, Med Ball Clean)

”Oxygen’s A Crutch”
Complete for time
15 x Deadlift (60-70%1RM)
15 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
12 x Deadlift (60-70%1RM)
12 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
9 x Deadlift (60-70%1RM)
9 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
6 x Deadlift (60-70%1RM)
6 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
3 x Deadlift (60-70%1RM)
3 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders

Post loads/times to comments.

Skill Development
Work on a skill of choice, Foam Roll, Personal Mobility

Mobility and Dynamic Warm-ups

5 DB Snatch left
5 DB Snatch right
21 KB Swings – heavy for you
21 Toes to Bar
Run 400 m
10 DB Snatch left
10 DB Snatch right
15 KB Swings
15 Toes to Bar
Run 400 m
15 DB Snatch left
15 DB Snatch right
9 KB Swings
9 Toes to Bar
Run 400 m

5 Burpees for every time you drop the weight or come off the bar.