Monthly Archives: May 2012

2 years, 4 months ago 0
Posted in: WOD

Metcon
15min AMRAP
4 burpees
8 wall ball
25 double unders

2 years, 4 months ago 0
Posted in: WOD

KStar in a tiara? We have that.

Metcon
Prowler relay
5x50m, complete in teams of 4-5, or with 2mins rest between sets.

2 years, 4 months ago 0
Posted in: WOD

Metcon
4 rounds for time:
30 KB swings to chin
200m run

2 years, 4 months ago 0
Posted in: WOD

Metcon
For time:
50 wall ball
400m run
30 toe to bar

2 years, 4 months ago 0
Posted in: WOD

Thanks to The Primal Grind for dropping in on Saturday.
The coconut milk latté I had was amazing.

Weekly Warmup

2mins @ 70%, jog, skip, bike, or row, then 2-3mins of:
15 shoulder pass throughs
10 good mornings, empty bar
10 OH Squats, empty bar

Group Metcons

Monday
3 sets:
60sec row or airdyne
60sec rest
60sec of: 5 push-ups, 5 bodyweight squats
60sec rest
60sec of: 5 wall ball, 5 box jumps
60sec rest

Tuesday
For time:
50 wall ball
400m run
30 toe to bar

Wednesday
4 rounds for time:
30 KB swings to chin
200m run

Thursday
Prowler relay:
5x50m, complete in teams of 4-5, or with 2mins rest between sets.

Friday
15min AMRAP:
4 burpees
8 wall ball
25 double unders

Saturday
In teams of 2, with only 1 team member working at time, complete 12 rounds of:
12 DB thrusters
12 ball slams

Foundations

Workout 1
A1. Shoulder Press 3×3, rest 90sec
A2. Wide Grip Chin-ups 3×4-6, controlled tempo, rest 90sec
B. Group Metcon

Workout 2
A1. DB FFESS 4×8/side, rest 90sec
A2. RDL 4×8/side, rest 90sec
B. Group Metcon

Workout 3
A1. DB Shoulder Press 3×4-8, rest 45sec
A2. Push-ups 3xmax reps, rest 45sec
A3. DB lateral raise 3×10-15, rest 3mins
B. 3mins max double unders
C. Group Metcon

Workout 4
A1. Back Squat 3×8, rest 60secsec
A2. Ring Rows 3xmax, rest 90sec
B1. DB back flys 3×10, rest 60sec
B2. Good Morning 3×10, rest 60sec
C. DB Forward Step-up 3×12/side. Rest 45sec between sides.
D. accumulate 60-90sec of time in support position on rings

Training – General

Workout 1
A. push press 4×5, rest 2mins
B. shoulder press 2×10, rest 2mins
C. group metcon

Workout 2
A1. front squat 3×3, rest 30sec
A2. back squat 3×5-8, rest 3mins
B. group metcon

Workout 3
A. bench press, with 1sec pause at bottom 4×3, rest 2mins
B1. chin-ups 4xmax [4010], rest 90sec
B2. DB skull crushers 4×10-15 [3010], rest 90sec
C. 30 toe to bar, rest as needed
D. accumulate 90sec in support position on rings

Workout 4
A. Speed DL 8×3@65%, rest 45sec
B. Pendlay Row 4×5, rest 90sec
C. group metcon

Workout 5
A1. FFESS 3×8/side, rest 60sec
A2. Wide Grip Chins 3xmax, rest 90sec
B1. Good morning, 3×10, rest 60sec
B2. DB shoulder press 3×8-12, rest 60sec
C. Find 1RM TGU on both sides, rest as needed
D. 4mins max double unders

Training – Olympic Lifting

Workout 1
A. Jerk 4×3 @ 80-85%, rest 2mins
B. push press 3×5, rest 2mins
C. group metcon

Workout 2
A1. front squat 3×3, rest 30sec
A2. back squat 3×5-8, rest 3mins
B. group metcon

Workout 3
A. jumping snatch pull from hang + jumping snatch pull from floor 7×1@30%
B. hang snatch 6×2, rest 90sec
C1. drop snatch, work to max for day, rest as needed
C2. 30 toe to bar, rest as needed
D. accumulate 90sec in support position on rings
For [B] as heavy as possible with no misses. If you miss a lift, drop approx 10lbs. Then build back up.

Workout 4
A. full clean + hang clean, 7×1, rest 90sec
B. deadlift 3×3@80%, rest 90sec
C. group metcon

Workout 5
A. 2 hang snatch + full snatch, 6×1, rest 90sec
B1. Good morning 3×10, rest 60sec
B2. DB forward box step-up, 3×15/side, rest 60-90sec
C. Find 1RM TGU on both sides
D. 4mins max double unders

2 years, 4 months ago 0
Posted in: WOD

Reminder: The Primal Grind will be at the gym Saturday morning

Outside Magazine summarizes 6 really important mobility exercises from Mobilitywod.com
Get after it.

Metcon
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
DB thrusters at 40% 1RM push press
Box jumps
*compare to:
Monday, Sept 19, 2011

2 years, 4 months ago 0
Posted in: WOD

The Primal Grind Espresso bar is coming to Quantum! Come by on Saturday May 26th between 9am-12pm and try their bold espresso, coconut milk lattes, primal banana-nut muffins, cured organic meatsticks, caveman cookies and more! All their products are grain, dairy and processed sugar free and they’ve got everything you need pre and post WOD!

Summer visited them about a year ago and posted about it.

Metcon:
5 sets:
200m Row
Rest 3mins

2 years, 4 months ago 0
Posted in: WOD

Metcon
3 sets:
30sec Ball slams
60sec Rest
30sec Prowler 10m shuttles
60sec Rest
30sec Battling ropes
60sec Rest
30sec Airdyne sprint
60sec Rest

2 years, 4 months ago 0
Posted in: WOD

Metcon:
7 rounds for time:
9 Wall ball
6 Burpees

2 years, 4 months ago 0
Posted in: WOD

I’m getting a friend in the UK to send me a Lego Oly Lifter.

Weekly Warmup

2mins @ 70%, jog, bike, skip or row, then 2-3rounds of:
10 Inch worms
10 Push-ups
8 Reverse lunges per side

Group Metcons

Tuesday
5 rounds for time:
10 Pull-ups
20 KB swings
200m run
*compare to:
April 26, 2012

Wednesday
7 rounds for time:
9 Wall ball
6 Burpees

Thursday
3 sets:
30sec Ball slams
60sec Rest
30sec Prowler 10m shuttles
60sec Rest
30sec Battling ropes
60sec Rest
30sec Airdyne sprint
60sec Rest

Friday
5 sets: 200m row. Rest 3mins

Saturday
10,9,8…3,2,1 reps of:
DB thrusters at 40% 1RM push press
Box jumps
*compare to:
Monday, Sept 19, 2011

Foundations

Workout 1
A1. Back Squat 3×5, rest 90sec
A2. Narrow Grip Chin-ups 3×5-10, controlled tempo, rest 90sec
B. Skin the Cat 3×3-5 OR 25 knee to elbow, rest as needed
C. Group Metcon

Workout 2
A. Push Press 4×3, rest 2mins
B. 3×3 Turkish Get-up. As heavy as possible. Rest as needed
C. Group Metcon

Workout 3
A. Deadlift 3×3 ramping sets. 2mins between sets
B1. Pendlay Row, 3×12, rest 45sec
B2. Poliquin Step-ups 3×20-25/side, rest 45sec
C. Group Metcon

Workout 4
A1. Ring Row 3xmax, rest 60sec
A2. FFESS 3×10/side, rest 60sec
B1. Standing DB Press 3×8-12, rest 60sec
B2. Good Morning 3×10, rest 60sec
C1. Push-ups 4xmax, rest 45sec
C2. Toes to bar 4×8-10, rest 45sec

Training – General

Workout 1
A. Push Press 1RM
B. Back Squat 1RM
C1. Double unders 4×30, rest as needed
C2. Turkish Get-up 4×3/side, rest as needed

Workout 2
A1. Muscle-up practice 3×3-5 reps OR chin-ups 3×2-4, rest 45sec
A2. Low box step-up 3×15/side, rest 45sec
B. Skin the cat 3×3-5 OR toe to bar 3×8-12, rest 60sec
C. Group Metcon

Workout 3
A. Front squat 3×5@70%, rest 2mins
B. Powel raise 3×10/side, rest 45sec between sides
C. Group metcon

Workout 4
A. Bench Press 1RM
B. Deadlift 1RM
C. 100 double unders (6min cut-off)
D. L-sit. Accumulate 75sec

Workout 5
A1. Pendlay Row 4×8, rest 60sec
A2. Knee Level Box Step-up (if possible, box is at knee level) 4×12/side, rest 60sec
B. Group Metcon

Training – Olympic Lifting

Workout 1
A. Hang snatch 5×2@65%
B. Push Press 1RM
C. Back Squat 1RM

Workout 2
A. Clean pick-up + clean pull + full clean @ 40-50% 5×1, rest 90sec
B. Full clean, 5×1 work to moderately heavy single, rest 90sec
C. Metcon

Workout 3
A. Jerk 1RM
B. snatch pick-up + jumping snatch pull + full snatch 5×1 @ 40%.
C. Full snatch + hang snatch + hang snatch. 5×1, rest 90-120sec
D. Deadlift 5×2@80%, rest 90sec
E. 100 double unders, 6min time cut-off.

Workout 4
A1. Front Squat 3×5 @ 70%, rest 90sec
A2. Chins 3×2-4 [3010], rest 90sec
B. Group Metcon

Workout 5
A. Hang snatch + hang snatch full snatch 5×1, rest 2mins
*build as heavy as you can for the day with good technique. If you miss a lift, drop 10-20lbs and build back up.
B. Power clean 5×2, rest 90sec
C. Jerk 5×3 @ 80%, rest 2mins
D. RDL 3×10, rest 2mins