20130201

First Muscle Up Made Possible By Epic Beard

Warmup
20 Burpees
20 PVC Push Press
15 mins of Mobility

WOD
75 Handstand Pushups w/ 20 Double Unders @ each min
- start w/ 20 Dubs @ 0:00, then at 1:00, then at 2:00, and so on...
- scale w/ 50 or 25 HSPUs or plant your toes or feet on a box and plank to handstand
- scale w/ 10 Dubs or 30 singles
- If it takes longer than 10:00 - 12:00 minutes, you need to scale!

20130131

Warmup
Row 500m
PVC Burgener Warmup
20 Air Squats
20 Situps

Skill
L-Sits - try to hold for :30 seconds in all 4 positions shown

WOD
5 RDS
10 Toes-to-Bar - scaled w/ Knees-to-Elbows or AbMat Situps
10 Power Snatch @ 75/45
10 Wallballs @ 20/14

20130130

Adjusting the GHD so that the front pads are under the under the hips locks them in place requiring the movement to be only back extension (top). Placing the pads under the quads allows for a proper hip extension (bottom). Competency and capacity in both movements are desirable.

---

Warmup - break up as needed
40 Air Squat
30 Situps
20 GHD Back Extensions

Skill
Inverted ring balance - always have a spotter
Just like the pictures shows, transfer between the 4 positions
1. Inverted Squat 2. L-Sit 3. Inverted w/ knees bent 3. Standing Inverted

WOD
Backsquat - (10 X 8 X 5) 3 X 3 X 3 X 3 X 3

20130129

Kim and Billy's Going Away Wod

Warmup
20 Burpees
20 Bar Cleans
20 Bar Push Press

WOD - "Helen Meets Grace Twins!"

With a continuously running clock:

30 Ground-to-Overhead @ 135/95#

-then-

3 RDS of:
Run 400m
21 Kettlebell Swings @ 24/16 kg
12 Pullups

-then-

30 Ground-to-Overhead @ 135/95#

20130128

Warm Up
500 m Row or 800 m Run
10 strict pullups
10 Burpees
PVC Burgener Warmup X 5 reps each movement
Bar (45/35) Burgener Warmup X 3 reps each movement
10 mins of Mobility - pass throughs, resistance bands, shoulder rolls, stripper pole, etc

-then-

Snatches - (8 X 5 X 3) 1 X 1 X 1 X 1 X 1
Six total, three warm up and five work sets - feel free to to as many as your heart desires

Fri 25 Jan

Warm up:

3 min AMRAP

10 burpee pull ups-5 K2E

Skill:

Dead lifts

Strength:

Dead lifts 5-5-3-3-1-1

WOD:

21-15-9

Wall balls

Box jumps

KB swings

Thur 24 Jan

Open gym, yeah I said it on a day other then Saturday! People have some major mobility issues and lifting issues they would like to address, if they are gonna dedicate their evenings to me,Im gonna get them everything I can out of it.

Wed 23 Jan

Warm up:

5 rounds

10 Push ups-20 arm haulers

Skill:

Cleans 5 minutes of hang, the power, then squat

Strength:

Bench 5-5-3-3-1-1

WOD:

15 minute EMOTM

2 Power cleans, up to 90% of your 1 RM

Tues, 22 Jan

Warm up:

3 rounds

20 mountain climbers-10 pushups-20 jumping jacks

Skill:

Double unders (if you have them max effort attempts) 10 minutes

WOD:

“Flight Simulator” 10 minute time cap

THEN

10 minutes of Cindy

Post flight simulator time and Rounds of Cindy

20130118

Shoulder press

5-5-5-5-5

9 rounds for time

10 box jumps

5 pullups

20130117

Squat 

7-7-5-5-3-3

Then

7 Minute AMRAP

3 Snatch 95/75

5 Handstand Pushups

20130116

Benedict Magnusson 460kg dead lift= 1012lbs

Skill
Double unders - 10 minutes

Deadlift
5-5-5-5-5 work sets

Grace meets little Karen

30 clean and jerks 

50 wallballs
for time

Pause Front Squats

3-3-3-3-3

Pause for 2-3 secs at the bottom then drive up out of the hole

7 Rounds

10 Sledge hammer hits

7 GHD situps

20130111

"Linda"

10-9-8-7-6-5-4-3-2-1

1.5 Bodyweight deadlift

Bodyweight bench

3/4 Bodyweight clean

20130110

70s big

Squat (6.5. Warmup)3.3.3.3.3 work sets

3 rounds

6 Sdhp 65/45

8 push press 65/45

20130108

Gymnastics

Turkish getup 5x a side

5x max l-sit holds on rings or paralletes

5x ballups and slow lowers

(With arms straight and no bending of elbows, bring knees in and rotate so that bottom of feet touch the bar or are straight up from rings. Consider it a slow toes to bar with no kip) Hint: use your lats as much as possible and face your palms away from you if using rings

Handstand holds/ pushup progression

20130108

Deadlift

3 x warmup sets then 5.5.5.5.5

4 minute Amrap

2 bear complexes 95/75

5 burpees

20130107

3 set max strict pullups

No more than 15 per set, do weighted if you can do more than 15 

Then

6 rounds

20 hollow rocks

7 overhead squats 95/65

20130104

 

Why do I hate myself so much that I make such a terrible Birthday WOD for myself?

 

 

 

Buy in of 10 Bar muscle ups (20 Pullups/20 dips scaled)

 

26 Rounds

1 Clean @ 80% of 1RM

4 Wallballs

 



20130103

Welcome back everyone!

 

Pistol Squat Skill work for 10 minutes

 

AMRAP 7 Mins

 

40 Double unders

5 KB swings 24/16

5 Knees to elbows





20130102

Move heavy things long distances, quickly

 

7 Rounds

5 Handstand Pushups
5 Pullups
5 Burpees