Monthly Archives: August 2010

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1: Gymnastics Jam
A. Hand Stand Progression
B. Single Leg Box Squats
C. L-sit Holds

Part 2: Sand Bag Slugging!

• 10 x 50m Sand Bag Runs – rest  30sec between efforts.

*If in teams – Relay runs

Part 3 – Forced Mobility Wod (because we love you!)

Cosmopolitan Primal Girl is back from sunny San Diego with a request!

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1:

Press 8RM – rest 2.5 mins between work sets.

Part 2:
Establish max # strict Chin-ups
Establish max # strict Dips

**This is the same same protocol as last Tuesday…If you did it last week, use the same numbers and try to get more total reps through the sets.

Then, 6 Rounds:

50% max Chin Ups unbroken, or best effort
50% max Dips unbroken, or best effort
rest 60sec

Record these numbers in your training log.

Part 3:
2 Rounds for max reps:

• 2 min max Double Unders
• 1 min max Wall Ball

Weekly Warm-up:
Skipping 3 mins

2 Rounds:
3-6 Cast Wall Walks
3-6 Skin the Cats
10 Shoulder Pass Throughs
10 Overhead Squats [4012]

Part 1:
NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time.
VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1.  Add 2-3% from last week

*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2:
For Time:

• 20 Kettlebell Swings
• 20 Overhead Squat @ 45% 1RM (55% 5RM)
• Run 100m
• 15 Kettlebell Swings
• 15 Overhead Squat
• Run 100m
• 10 Kettlebell Swings
• 10 Overhead Squat
• Run 100m

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1
NEW Q’s:  Split Squats 4 x 6-8
VETERAN Q’s: Hang Power Clean 10 x 2 @ 85%

Part 2
Establish max # strict chin-ups (use Tuesday’s max if you logged it)

Then:
12 minutes – one round on the minute

• 3 Deadlift @ 60% of 1RM
• Strict Chins-ups (33% of max reps)

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1:
Dumbbell Press 5 x 8-12 – rest 2mins

Part 2:

• 6 Tabata Intervals of Thrusters @ 45% 1RM Push Press or 65% 1RM Press or 70% 5RM Press
• rest 30sec, then

• 6 Tabata Intervals of Kipping Pull-ups
• rest 30sec, then

• 8 Tabata Intervals of Wall Ball

Score your total reps for each set of Tabata Intervals

Optional After Party:
Lat and Chest Stretching: 2mins/stretch/side

Robb Wolf looking dapper-dapper chatting about his new book, The Paleo Solution.

We all have a copy on order.

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1:
NEW Q’s: Deadlift 3 x 5 – ramping sets (add 5-10lbs more than last time) – rest 3mins
VETERAN Q’s: Deadlift 3 x 6-8 – rest 3mins

Part 2:

Complete for Time:

• 400m Run
• 40 Double Unders
• 30 Kettlebell Swings
• 20 Box Jumps
• 10 Toes-to-Bar
• 400m Run

Optional Accessory Work:
Glute-Ham Raise 3 x max or 3 x 8-12 – rest 90sec.

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1:
Overhead Squat 3 x 6-8 [4022] – rest 3mins

Part 2:
3 Rounds For Time:

• 10 DB Muscle Snatch/side
• 100m Run

Rest 1 min…then:

3 Rounds For Time:

• 10 Wall Ball
• 100m Run

After Party:
2 x 2 min plank hold – rest 60sec. (or 2 to 3 sets of max plank hold if unable to hold for full 2 mins)

Tuesday:
Part 1
Novice: Push Press 3×5 sets across. Rest 3mins
Intermediate: Push Press 4×3 @ 90% 3RM or 85% 1RM, rest 3mins

Part 2
Establish max # strict chin-ups, then use 50% of the reps for each set of the workout.
Establish max # strict dips, the use 50% of the reps for each set of the workout.

Then, 6 Rounds:
50% max chins unbroken, or best effort
50% max dips unbroken, or best effort
rest 60sec
For example, if your max is 10 chins, your sets may end up looking something like this:
5,5,4,4,4,3
Record these numbers in your training journal.

Part 3
Pick your Poison
3 Rounds:
- 1 min AMRAP burpees
- Rest 30 seconds
OR
3 Rounds:
- 1 min AMRAP double unders
- 30 sec AMRAP burpees

Optional After Party:
Lat and Chest Stretching: 2mins/stretch/side

This is the start of a new training cycle.  Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1:
NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time.
VETERAN Q’s: Front Squat Clusters – 3 sets of 5 x 1. Work sets at 80%, 85%, 90% 1RM.

*Clusters – Do one Front Squat, rack the bar, rest exactly 15 seconds. Do another Front Squat. Continue in this fashion until 5 singles have been completed. Then rest exactly 3 mins before the next set.

Part 2:
3 rounds for time:

• 16 Overhead Squats @ 50% 1RM or 60% 5RM
• 16 Box Jumps
• 16 Pull ups

Optional Accessory Work:
3 x 10-15 GHD Hip Extensions [30x3] – rest 90sec.