Tabata Something
Pick two exercises of your choice and do them using Tabata intervals, that's 20 sec on and 10 sec rest 8 times for each exercise. Go hard, puke up your champagne and then go back inside and watch foot ball.
20091231
Friday 01/01/10
Happy New Year!
Tabata Something
Pick two exercises of your choice and do them using Tabata intervals, that's 20 sec on and 10 sec rest 8 times for each exercise. Go hard, puke up your champagne and then go back inside and watch foot ball.
Tabata Something
Pick two exercises of your choice and do them using Tabata intervals, that's 20 sec on and 10 sec rest 8 times for each exercise. Go hard, puke up your champagne and then go back inside and watch foot ball.
20091230
Thursday 12/31
Squat/K2E
Lift - Bench Press 3X5
3 rounds for reps
Max reps Body Weight Back Squats
Max Reps Knee to Elbows
So, one round consists of you loading a bar up with your body weight in weights and squatting it as many times as possible in one set then getting on a pullup bar and performing as many knee to elbows as possible in one set. Keep score of total reps for all three sets. If you can't touch your knees to your elbows, touch your toes to the bar.
Lift - Bench Press 3X5
3 rounds for reps
Max reps Body Weight Back Squats
Max Reps Knee to Elbows
So, one round consists of you loading a bar up with your body weight in weights and squatting it as many times as possible in one set then getting on a pullup bar and performing as many knee to elbows as possible in one set. Keep score of total reps for all three sets. If you can't touch your knees to your elbows, touch your toes to the bar.
20091229
Wednesday 12/30
Power Snatch
Lift - Snatch Grip Deadlift: 8-6-4-2-4-6-8 (do a set of 8, add weight, do a set of 6, add weight, do a set of 4 etc. When going back up in reps, take weight off). This is the same as a regular deadlift except you use the wider snatch grip.
1 Round = 1 minute of max reps power snatch @ 95lbs followed by 1 minute rest.
Complete 10 rounds score is total number of reps. Scale weight up or down as necessary but this should be a fairly high rep exercise.
3+ Hours after
10X Repeats 5X rest @ 1.5 gasser (150M)
What is a 1.5 gasser? Go to the side line of a rugby/football/soccer field, run to the other side, then run back to where you started and then run back again to the opposite side i.e. run the width of the field 3 times.
What are 10X repeats? You run the distance 10 times.
What does 5X rest mean? It means your rest period between runs is 5 times the amount of time it took you to run the distance. If it takes you 17 sec. to run a 1.5 gasser, you would then rest 1min 25sec before you ran the next one.
Lift - Snatch Grip Deadlift: 8-6-4-2-4-6-8 (do a set of 8, add weight, do a set of 6, add weight, do a set of 4 etc. When going back up in reps, take weight off). This is the same as a regular deadlift except you use the wider snatch grip.
1 Round = 1 minute of max reps power snatch @ 95lbs followed by 1 minute rest.
Complete 10 rounds score is total number of reps. Scale weight up or down as necessary but this should be a fairly high rep exercise.
3+ Hours after
10X Repeats 5X rest @ 1.5 gasser (150M)
What is a 1.5 gasser? Go to the side line of a rugby/football/soccer field, run to the other side, then run back to where you started and then run back again to the opposite side i.e. run the width of the field 3 times.
What are 10X repeats? You run the distance 10 times.
What does 5X rest mean? It means your rest period between runs is 5 times the amount of time it took you to run the distance. If it takes you 17 sec. to run a 1.5 gasser, you would then rest 1min 25sec before you ran the next one.
20091228
Monday 12/28
Bear Complex
Lift - Power Clean 3X3 (Three sets of your 3 rep max)
Bear Complex: Without letting go of the bar (go as heavy as possible, your 1RM push press is probably close to the weight you should be using), perform;
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press (from behind the head)
Completing all these movements without dropping the bar constitutes 1 set.
Perform 1 set of the Bear Complex on the minute for 15 minutes. Dropping the bar in the middle of the set is a 5 burpee penalty, taking longer than a minute on any of the sets is a 5 burpee penalty. Do all penalty burpees after the WOD.
Lift - Power Clean 3X3 (Three sets of your 3 rep max)
Bear Complex: Without letting go of the bar (go as heavy as possible, your 1RM push press is probably close to the weight you should be using), perform;
1. Power Clean
2. Front Squat
3. Push Press
4. Back Squat
5. Push Press (from behind the head)
Completing all these movements without dropping the bar constitutes 1 set.
Perform 1 set of the Bear Complex on the minute for 15 minutes. Dropping the bar in the middle of the set is a 5 burpee penalty, taking longer than a minute on any of the sets is a 5 burpee penalty. Do all penalty burpees after the WOD.
20091226
Sunday 12/27
Squats
BWWOD:
Find something heavy such as a big rock, a potted plant or a duffel bag filled with books, I don't care, just make sure it weighs between 50 and 70 pounds or so. Hold it to your chest and do 100 squats for time.
Back Squats: 1 - 10 - 1 - 20 - 1 - 30
This is a rep scheme that will test your ability to move a heavy load once and lighter loads a significant amount of times. To perform this WOD properly, warm up with light squats, just the bar 10 times or so, then about 50% of your 1RM for a set of 5 and work up from there to your 1RM, that constitutes the "1" in the rep scheme. Then, scale down the weight to your 10RM, this is usually about 75% of your 1RM, then do your 1RM again, then your 20RM, about 60% of your 1RM, then your 1RM again and finally your 30RM which be a little more than 50% of your 1RM. To be clear, a 10RM is a ten rep max, the most weight you can squat 10 times in a row without stopping, 20RM is the most you can do 20 times and so on. If you fail on your 10RM at rep number 8, don't worry about it. Rack the bar and go right to your 1RM.
BWWOD:
Find something heavy such as a big rock, a potted plant or a duffel bag filled with books, I don't care, just make sure it weighs between 50 and 70 pounds or so. Hold it to your chest and do 100 squats for time.
20091225
Saturday 12/26
Murph
Hope you enjoyed the holidays, this one kinda sucks.
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
Split up reps in the middle section of the workout however you like. For an extra challenge, wear a weight vest while doing the workout.
Hope you enjoyed the holidays, this one kinda sucks.
Run 1 mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 mile
Split up reps in the middle section of the workout however you like. For an extra challenge, wear a weight vest while doing the workout.
20091222
Thursday 12/24
Rugby Total!
Find your 1 Rep max for these 4 lifts. Do them in the the order given and this is done on the clock as well, you have 5 minutes for each lift (you should be warmed up before you start the clock). You may not start trying for the next lift until the next 5 min period starts.
Power Clean 1RM (0:00-4:59)
Back Squat 1RM (5:00-9:59)
Bench Press 1RM (10:00-14:59)
Dead Lift 1RM (15:00-20:00)
... 12oz curls, max reps!
Guys, this is a team challenge, whomever gets the highest total weight will win a gift certificate to Rugby World provided I get results from at least 10 of you so get crackin! Happy Holidays, take Christmas off.
Find your 1 Rep max for these 4 lifts. Do them in the the order given and this is done on the clock as well, you have 5 minutes for each lift (you should be warmed up before you start the clock). You may not start trying for the next lift until the next 5 min period starts.
Power Clean 1RM (0:00-4:59)
Back Squat 1RM (5:00-9:59)
Bench Press 1RM (10:00-14:59)
Dead Lift 1RM (15:00-20:00)
... 12oz curls, max reps!
Guys, this is a team challenge, whomever gets the highest total weight will win a gift certificate to Rugby World provided I get results from at least 10 of you so get crackin! Happy Holidays, take Christmas off.
20091221
Tuesday 12/22
Power Clean Ladder
Lift - Press 3X5 add 5lbs to last press
Starting at 1, add 1 power clean each minute on the minute until you fail. Recommended weight is 135lbs
So, start the clock and do 1 PC, when the clock hits 1 minute, do 2 PCs, at 2min do 3 and so on until you fail. If you fail before round 6, continue doing 5 reps per minute for the next 6 minutes.
BWWOD
100 12" Burpees for time.
Next to a wall, reach up with your hand. Make a mark at your finger tips, then, measure up 12" from there and make a second mark. Every time you do a burpee, you must touch the second mark with your hand i.e. burpee with a 12" jump. If you miss the mark, the rep does not count.
Lift - Press 3X5 add 5lbs to last press
Starting at 1, add 1 power clean each minute on the minute until you fail. Recommended weight is 135lbs
So, start the clock and do 1 PC, when the clock hits 1 minute, do 2 PCs, at 2min do 3 and so on until you fail. If you fail before round 6, continue doing 5 reps per minute for the next 6 minutes.
BWWOD
100 12" Burpees for time.
Next to a wall, reach up with your hand. Make a mark at your finger tips, then, measure up 12" from there and make a second mark. Every time you do a burpee, you must touch the second mark with your hand i.e. burpee with a 12" jump. If you miss the mark, the rep does not count.
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