Month Archives: February 2012

Thursday 2012.02.02

Expeditions:

Strength:

  • Deadlift 5×3-5 @ 80%

Workout:

Complete for time:

  • Row 1k
  • 50 Kettlebell Swings @ 2/1.25 Pood
  • Row 1k

Post time to complete to comments.

Friday 2012.02.03

Expeditions:

AMRAP in 10 Minutes of:

  • 15 Overhead Squats @ 135/95
  • 15 Strict Pull Ups
It is acceptable to use a rack on this workout.  Post rounds and reps completed to comments.
When done with AMRAP, rest 2 minutes, then:  Tabata Planks, alternating between up/down suicide planks and grasshoppers.  VIDEO – Thanks Courtney Wilson for the idea!

 

Saturday 2012.02.04

FREE GROUP WOD @ 9am (Special Time)

10 Minute AMRAP of:

  • 10 Push Ups
  • 15 Box Jumps
  • 5 Rope Get Ups

Post rounds and reps completed to comments.

Expeditions @ 10am:

4 Rounds, not for time of:

  • 20m Handstand Walk
  • 10 Ring Dips
  • Lateral Crab Walk 20m
  • 10 Reps of any barbell movement @ load of your choice

Post barbell movement and experience to comments.

Monday 2012.02.06

Expeditions:

Workout:

  • Squat Clean Thruster 3-3-3-3-3

Dessert (optional):

3 Rounds, not for time, of:

  • 10 Back Extensions
  • 10 Childs Pose to Cobra
  • 10 GHD Sit Ups

Post loads attempted to comments.

Wednesday 2012.02.08

Expeditions:

Strength:

  • Front Squat 5×5 @ 75-80%

Workout:

30-20-10 for time of:

  • Push Press @ 95/65 lbs
  • Pull Ups

Post load used for squats and time for couplet to comments.

Friday 2012.02.10

Expeditions:

Strength:

  • Push-Press 5×3 @ 75%*
* Explosively press the weight upward.  Once you have reached full extension, hold for one second. Then, reverse the movement, bringing the weight down as slowly as possible.

Workout:

3 Rounds, not for time of:

  • 20 Barbell Push Ups
  • 45 Second Plank
  • 10 Barbell Roll Outs

Post load used for Push-press to comments.

Saturday 2012.02.11

Expeditions:

Strength/skill rest day:

  • As a group, roll out through this progression: VIDEO

Workout:

5 Rounds for time of:

  • 10 Unbroken Wall Balls @ 20/14 lbs
  • 20 Unbroken Double Unders
  • 1 Rope Climb

Post time to complete to comments.

Monday 2012.02.13

Expeditions:

Workout:

AMRAP in 8 minutes of:

  • 8 Kettlebell Swings @ 2/1.25 Pood
  • 8 Goblet Squats @ 2/1.25 Poods
Rest no more than 3 minutes, then begin transitioning to strength -

Strength:

  • Back Squat 4×1-2 @ 90%

Post rounds and reps completed to comments as well as load used for back squats.

Tuesday 2012.02.14

Expeditions:

In a team of two, complete the following.  Divide reps up as desired, one person does reps while the other either holds a plank or wall sit.

  • 50 Strict Pull Ups
  • 75 Sit Ups
  • 100 Push Ups
  • 200 Double Unders

Post time to complete to comments.  If you don’t have a partner do half the reps and accumulate 2 minutes in the plank or wall sit.

Wednesday 2012.02.15

Expeditions:

Workout:

  • Deadlift 3×5 @ 80% then, work up to a 1RM.

Dessert (optional/time allowing):

5 Rounds of:

  • 5m handstand walk to wall + 5 Handstand Push Ups

Goal is to walk to the wall and do the HSPU’s all in one go without your feet hitting the ground.  If you fail the walk, try again.  You cannot start the HSPU’s unless you have successfully walked to the wall on your hands.  If you fall in between reps of HSPU’s, you may continue.

  • If the above is outside of your skill set: work on handstand balance, walking on hands, or lateral wall walks.

Thursday 2012.02.16

Expeditions:

Strength/Skill Rest Day:

  • Accumulate 10 minutes in the bottom of the squat

Workout:

Three rounds for time of:

  • Run 800 meters
  • 5 Rope Climbs
  • 20 Ring Dips

Post time to complete to comments.

Friday 2012.02.17

Expeditions:

Strength:

  • Back Squat 5×5 @ 70%
  • Between sets of Back Squat, do one rep of Front Squat (4 reps total)

Workout:

Every 30 Seconds for 10 minutes:

  • 1 Hang Power Clean
  • 2 Push Presses or Jerks

Go as heavy as possible.  Your score is whatever weight is on the bar when you finish.  If you take weight off, it cannot go back on.

Saturday 2012.02.18

Expeditions:

Skill:

  • 10 Minutes practicing Forward Roll to Pistol.

Do a forward roll into a pistol.  Ultimate goal is to go from standing, to rolling, to pistol.  If you are not comfortable with this, start at the top of the situp position – rock backwards – then forwards into a pistol.  If needed, hold a light weight or kettlebell in front of you for counterbalance.  If you cannot do a pistol from this position roll into a squat.

Workout:

5 Sets of:

  • 6 Second Eccentric from top of the Pull Up position
  • 50 Flutter Kicks
  • 6 Second Eccentric from top of the Pull Up position
  • 50 Flutter Kicks
  • 6 Second Eccentric from top of the Pull Up position
  • Rest 45 seconds

To do the Eccentric from top of the Pull Up position position yourself so you can easily jump to the top position of the Pull Up, catch yourself there, then lower yourself over the course of 6 seconds. Workout is not for time.  Post experience to comments.

Monday 2012.02.20

Expeditions:

Strength:

5 Rounds @ 65-70% 1RM of Press, of:

  • 4 Press
  • 3 Push Press
  • 1 Push Jerk + Overhead Squat
  • 1 Minute Rest

Workout:

2 Rounds for time of:

  • 500 Meter Row
  • 30 Box Jumps @ 24/20″
  • 30 Wall Balls @ 20/14 lbs

Post time to complete to comments.

Tuesday 2012.02.21

Expeditions:

Strength/Mobility:

3 Rounds or 10 minutes, whichever comes first, of:

  • Using a wall, kick into a handstand and hold for as long as possible.  Focus on keeping a solid midline and regulating your breathing while holding the position.
  • Hang From a bar with a grip that is as wide as possible.  Let your body sag and work on shoulder impingement.

Workout:

7 Minute AMRAP of:

  • 7 Russian Kettlebell Swings* @ 2/1.5 Pood
  • 14 Burpees
  • 21 Seconds Rest

* Russian Kettlebell Swing is when the kettlebell only travels to where your hips and glutes send the ‘bell.  Stand explosively from the bottom, contracting the glutes as hard as possible to drive the kettlebell.  Post rounds/reps completed to comments.

Friday 2012.02.24

Expeditions:

Open Athletes: Recommended today be a rest day or just work on mobility and strategy for Saturday’s workout.  If dead-set on completing the WOD today, do 2 Rounds.

Five Rounds for time of:

  • 20 Deadlifts @ 135/95 lbs
  • 50m Sprint*
  • Walk Back To Bar

*Sprints are full-out effort, not a run/active recovery – no slacking! Recover on the walk back and/or at the barbell.  Post time to complete to comments.

Monday 2012.02.27

Expeditions:

Strength:

  • Weighted Pull Ups 2-2-2-2-2

Workout:

5 Rounds for time of:

  • 400m Run
  • 12 Pull Ups
  • 16 GHD Sit Ups

Post time to complete to comments.

Tuesday 2012.02.28

Expeditions:

Skill:

  • 5×3 Hang Squat Clean

Use a weight that is relatively light (~60% 1RM Clean) and focus on triple extension+shrug and PULLING yourself under the bar.  Do not do a power clean and then squat, do your best to pull yourself into the squat as you receive the bar.

Workout:

3 Rounds for time of:

  • 2 Cleans @ 90% 1RM
  • 20 Box Jumps @ 36/30″
  • Rest 2 Minutes

Post time to complete to comments