Monthly Archives: November 2013

11.29.2013

"Filthy Fifty Team WOD" For time 50 x Box jumps (24/20) 50 x Jumping pull-ups 50 x Kettlebell swings (24/16) 50 x Walking Lunge 50 x Knees to elbows 50 x Push press (45/35) 50 x Back extensions 50 x Wall ball shots (20/14) 50 x Burpees 50 x Double unders Notes: Complete in teams of 2 athletes. 1 athlete working at a time. Both athletes must complete the workload above. Post times to comments.
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11.27.2013

Warm-up Drills I. Row 3:00 II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: PC+PJ/SJ+HC EMOTM Every Minute on the minute for 12:00 complete the following Power Clean > Push/Split Jerk > Hang Clean (70% of 1RM) Post loads to comments. "Pre-Turkey Tabata" 8 Rounds of (:20 on x :10 rest) per movement/station Row (kcal) Box Jumps (24/20'') Bumper Ground-2-Overhead (45/25lbs) Pull-ups Post total reps to comments.
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11.26.2013

Warm-up Drills I. Run 400m II. 5:00 x Turkish Get-ups (alt L/R) III. Mobility Impact/Focus: Push/Split Jerk 1RM Push Jerk/Split Jerk 1-1-1-1-1 Notes: Work up to a heavy/PR single rep Push Jerk/Split Jerk, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. Post loads to comments.   "Gravy Boat" Complete as many rounds/reps as possible in 15:00 of 5 x Overhead Squats (115/75lbs) 10 x Toes-2-Bar 15 x Wallballs (20/14lbs) Post scores to comments.
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11.25.2013

Warm-up Drills I. Row 3:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Front Squat 1RM 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) 5 x 50% (Warm-up) 3 x 60% (Warm-up) Front Squat 1-1-1-1-1RM Post loads to comments. "Chippety Dee" For time 50 x Double-unders 40 x Power Cleans (115/75lbs) 30 x Burpees 20 x Thrusters (115/75lbs) 10 x Power Snatches (115/75lbs) Post scores to comments.
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11.22.2013

Warm-up Drills I. Row 2:00 II. 2 rounds of: 5 x Pull-ups 10 x Push-ups 15 x Air Squats III. Mobility "Lynne" 5 rounds of Max Reps x Bench Press (1xBW) Max Reps x Pull-ups Post scores to comments "Reminiscent" For time 18 x Deadlift (60% of 1RM) Run 400m 15 x Deadlift (60% of 1RM) Run 400m 12 x Deadlift (60% of 1RM) Run 400m 9 x Deadlift (60% of 1RM) Run 400m Post times to comments.
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11.21.2013

Warm-up Drills I. Tabata Speed Rope II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Back Squat/Front Squat Warm up as necessary before completing the workload below based on the Squat strength cycle selected: I. Back Squat 5 x 60% 5 x 65% 5 x 70% 5 x 75% II. Front Squat: 5 x 60% 5 x 70% 5 x 75% 5 x 80% Post sets/reps to comments. "Frigid Posterior" For time Row 500m 22 x 1-arm DB Snatch (50/35lbs) 22 x DB Burpee Pick-ups (50/35lbs) Row 500m 22 x 1-arm DB Snatch (50/35lbs) 22 x DB Burpee Pick-ups (50/35lbs) Row 500m 22 x 1-arm DB Snatch (50/35lbs) 22 x DB Burpee Pick-ups (50/35lbs) Post times to comments.
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11.20.2013

Warm-up Drills I. Row 2:00 II. 2 rounds of 7 x Deadlifts (45/30lbs) 7 x Hang Cleans (45/30lbs) 7 x Front Squats (45/30lbs) 7 x Push Press (45/30lbs) III. Mobility Impact/Focus: Snatch Work through the following 3 movement Barbell Snatch Complex. 5-6 sets of 1 x Snatch Grip Deadlift 1 x Hang Snatch 1 x Snatch Post sets/reps/loads to comments. "Money Maker" Complete as many rounds/reps as possible in 7:00 of 6 x Power Cleans (135/95lbs) 10 x Pistols (5L/5R alt) Rest 3:00 Then... Complete as many rounds/reps as possible in 7:00 of 10 x Toes-2-Bar 10 x Box Jumps (30/24'') Post scores to comments.
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11.19.2013

Warm-up Drills I. Row 2:00 II. 2 rounds of 7 x Burpees 10 x Medicine Ball Cleans (40/20lbs) III. Mobility "Pez Dispenser" Against a 2:00 Running Clock complete the following: Max Reps x Handstand Push-ups Rest 1:00, Then... Against a 5:00 Running Clock move the most amount of weight possible from shoulder to overhead using any combination of Press, Push Press, Push Jerk, and/or Split Jerk. Notes: Choose a predetermined load of 45,65,85,95,115,135,155, or 185lbs. Post weight used, reps completed, and total weight moved to comments. "Steeple" For time Run 400m 20 x KB Swings (32/24kg) 50 x Double-unders 35 x KB Swings (32/24kg) 50 x Double-unders 50 x KB Swings (32/24kg) 50 x Double-unders Run 400m Post scores to comments.
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11.18.2013

Warm-up Drills I. Run 400m II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Back Squat 1RM Re-test your 1 repetition maximum for Back Squat and note gains made during this past squat centric strength cycle. 5 x 40% (Warm-up) 5 x 50% (Warm-up) 3 x 60% (Warm-up Back Squat 1-1-1-1-1RM Post loads to comments. "Triple Dose" 3 Rounds for time Row 250m 25 x Wallballs (20/14lbs) Rest 2:00 Then... 3 Rounds for time 15 x Pull-ups 25 x GHD/Abmat Sit-ups Post scores to comments.
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11.15.2013

Warm-up Drills I. Row 2:00 II. 2 rounds of 7 x Deadlifts (45/30lbs) 7 x Hang Cleans (45/30lbs) 7 x Front Squats (45/30lbs) 7 x Push Press (45/30lbs) III. Mobility Impact/Focus: Bench Press 5-5-5-5-5 Warm up as necessary before completing the following workload. Bench Press x 5-5-5-5-5 Post sets/reps to comments. "Partner DT" 5 rounds for time 12 x Deadlift (155/105lbs) 9 x Hang Clean (155/105lbs) 6 x Push Jerk (155/105lbs) Note: One athlete completes a full round while second athlete rests. Both athletes will complete 5 rounds each (10 total between the two). Each athlete may only use one barbell. Post scores to comments.
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11.14.2013

Warm-up Drills I. Speed Rope x 2:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Back Squat/Front Squat Continue with your current plan for the squat cycle I. Back Squat 5 x 60% 5 x 65% 5 x 70% 5 x 75% II. Front Squat 5 x 65% 4 x 70% 4 x 75% 4 x 80% Post sets/reps to comments. "Captain Happy" For time 10-9-8-7-6-5-4-3-2-1 reps of Chest-2-Bar Pull-ups KB Swings (32/24kg) Push-ups (CFGS) Post scores to comments.
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11.13.2013

Warm-up Drills I. Row 750m II. 2 rounds of 5 x Chin-ups 7 x Hollow Rocks (2ct) 10 x Hindu Push-ups (2ct) III. Mobility Impact/Focus: Hang Clean 3-3-3-3-3 Warm up as necessary before completing the following workload. Hang Clean 3-3-3-3-3 Notes: All 3 repetitions are from the hang position. The bar does not touch the ground until all 3 reps are completed. Post sets/reps to comments. "Atlas Endures" For time 30 x Overhead Squat (115/75lbs) 30 x Toes-2-Bar/K2E's 20 x Power Snatch (115/75lbs) 20 x Toes-2-Bar/K2E's 10 x Squat Snatch (115/75lbs) 10 x Toes-2-Bar/K2E's Post scores to comments.
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11.12.2013

Awesome job by all the athletes that competed last night in the New England Affiliates League Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility Impact/Focus: Back Squat Continue with squat cycle by working through the following sets/reps I. Back Squat 8 x 65% 6 x 75% 4 x 85% 4 x 90% Post sets/reps to comments. "Lokie's Last Laugh" 5 rounds for time Row 200m 10 x GHD/Abmat Sit-ups Rest 4:00 Then... 100 x Burpees for time. Post times to comments.
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11.11.2013

"Nutts" For time 10 x Handstand Push-ups 15 x Deadlifts (250/200lbs) 25 x Box jumps (30/24'') 50 x Pull-ups 100 x Wallball shots (20/14lbs) 200 x Double-unders Run 400 meters (w/45lb Bumper) Notes: Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall. Post scores to comments.
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11.08.2013

Warm-up Drills I. Run 400m II. 2 Rounds of 5 x Medicine Ball Cleans (40/20lbs) 10 x Push-ups (CFGS) 15 x Wall Balls (20/14lbs) III. Mobility Impact/Focus: Clean & Pull-up EMOTM Complete the following movements every minute on the minute for 14:00 Even: 3 x Squat Clean (75-85% 1RM) Odd: Pull-ups Ladder (4-5-6-7...) Post loads to comments. "Blackjack AMRAP" Complete as many rounds/reps as possible in 12:00 of 9 x Burpees 15 x GHD/Abmat Sit-ups 21 x Double-unders Post scores to comments.
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11.07.2013

Warm-up Drills I. Run 400m II. 5:00 AMRAP 5 x Pull-ups 10 x Hollow Rocks (2ct) 15 x Wall Squats III. Mobility Impact/Focus: Back Squat/Front Squat Continue with your current plan for the squat cycle. I. Back Squat 5 x 65% 5 x 75% 5 x 75% 5 x 80% II. Front Squats 5 x 65% 4 x 75% 4 x 80% 4 x 85% Post sets/reps to comments. "Sure Fire" For time Row 250m 15 x Handstand Push-ups 9 x Snatch (115/85lbs) Row 500m 12 x Handstand Push-ups 7 x Snatch (115/85lbs) Row 750m 9 x Handstand Push-ups 5 x Snatch (115/85lbs) Post scores to comments.
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11.06.2013

Warm-up Drills I. Run 400m II. 6:00 AMRAP of 20ft Duck Walk 20ft Crab Walk 20ft Bear Crawl 20ft Leg Kicks 20ft Lateral Lunges 20ft Inchworms/Hollow Support III. Mobility "Fight Camp" Each of the following 5 Rounds has a 4:00 time limit, the remainder of which is used to execute as many repetitions as possible for the prescribed movement. 400m Run / Max Reps x Wallball (20/14lbs) Rest :30 400m Run / Max Rep x Sumo Deadlift High Pull (75/55lbs) Rest :30 400m Run / Max Rep x Box Jumps (24/20'') Rest :30 400m Run / Max Rep x Push Press (75/55lbs) Rest :30 400m Run / Max Kcal x Row Post reps per movement/rounds to comments.
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11.05.2013

Warm-up Drills I. Row 2:00 II. 2 rounds of 7 x Deadlifts (45/30lbs) 7 x Hang Cleans (45/30lbs) 7 x Front Squats (45/30lbs) 7 x Push Press (45/30lbs) III. Mobility Impact/Focus: Clean & Jerk 1RM Clean & Jerk 1-1-1-1-1RM Warm-up as necessary before working up to a single rep Clean & Jerk PR/1RM. Rest a minimum of 1:00 between attempts. The Clean is received in the full squat position. Post loads to comments. "Cupped" For time 100 x Double-unders 5 Rounds 7 x KB Swings (32/24kg) 12 x Ring Dips Then... 50 x Knees-2-Elbows Post times and # of sets to comments. Skill Development Address front rack mobility issues.
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11.04.2013

Warm-up Drills I. Row 2:00 II. 9 Fundamentals x 5 reps each III. Mobility Impact/Focus: Back Squat Continue with your current plan for the squat cycle. I. Back Squat: 5 x 60% 3 x 70% 2 x 80% 2 x 90% 1 x 95% II. Wendler 5-3-1+ Work through the following 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 rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% Post sets/reps to comments. "Pyramid Jackie" For time 500m Row 25 x Thrusters (65/45lbs) 30 x Pull-ups 25 x Thrusters (65/45lbs) 500m Row Post scores to comments
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11.01.2013

Warm-up Drills I. Row 2:00 II. 2 Rounds of: 6 x Turkish Get-ups (alt.L/R) 8 x Push-ups (CFGS) 10 x Hollow Rocks (2ct) III. Mobility Impact/Focus: Bench Press 3-3-3-3-3RM Warm up as necessary (2-3 sets) before working up to a 3 rep maximum effort on Bench Press. Bench Press x 3-3-3-3-3RM Post loads to comments. "The Flow" Complete as many rounds/reps as possible in 7:00 of 5 x Muscle-ups 7 x Overhead Squats (115/75lbs) 9 x Clapping Push-ups Rest 2:00 Then... Complete as many rounds/reps as possible in 7:00 of 5 x Burpees (6"Target) 7 x Box Jumps (24/20'') 9 x Toes-2-Bar Rest 2:00 Then... 2:00 x Max Reps of Snatch (115/75lbs) Post scores to comments.
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