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Tuesday September 4,2012

OMEM for 20 minutes:

2 power cleans at 85%of 1RM

 

then,

 

AMRAP in 5 minutes:

5 kettlebell swings,2pd/1.5pd

10 box jumps,24″/20″

 

Wednesday September5, 2012

3 rounds:

10 front squats,155#/105#

20 ring push ups

30 ball slams, 35#/25#

 

Thursday September 6,2012

21-15-9

Sumo deadlift highpulls, 95#/65#

Lunges, 95#/65

 

Friday September 7,2012

AMRAP in 18 minutes:

3 HSPU

6 chest-to-bar pullups

12 ball slams,35#/25#

 

Saturday September 8,2012

Team WOD

5 rounds:

250m row (timekeeper)

Max reps wallballs,20#/14#

Max reps burpees

 

Sunday September 9,2012

NO CLASS TODAY(possibly at Weehawken Track) 6 rounds:

400m run

-rest 90 secondsbetween rounds-

 

Monday September 10,2012

400m sandbag carry

10 rounds:

10 weighted step ups(each leg), 45#/25#

10 chin ups

 

Finish with 400msandbag carry

 

Tuesday September 11,2012

OMEM in 20 minutes:

5 strict presses, 70%of 1RM

 

then,

AMRAP in 5 minutes:

10 slamball cleans,35#/25#

20 double unders

 

Wednesday September12, 2012

3 rounds

5 minutes on/1 minuteoff

AMRAP of:

5 deadlifts, 135#/95#

5 hang power cleans,135#/95#

5 back squats,135#/95#

 

Thursday September13, 2012

500m row

5 rounds:

10 ring dips

10 barbell rows

Finish with 400m run

 

Friday September 14,2012

Snatch balance

5-5-5

 

then,

AMRAP in 6 minutes:

3 squat snatches (asheavy as possible with proper mechanics)

6 box jumps,24″/20″

 

Saturday September15, 2012

5 rounds:

5 squat cleans,155#/105#

10 burpees

 

Sunday September 16,2012

“Mary”

AMRAP in 20 minutes:

5 hspu

10 pistols

15 pull ups

 

Monday September 17,2012

Sumo-stance deadlift

5-5-5

 

then,

Max reps in 5 minutes

Clean-to thruster-toball slam, 35#/25#

 

Tuesday September 18,2012

“Jerry”

1 mile run

2k row

1 mile run

 

Wednesday September19, 2012

OMEM in 20 minutes:

3 shoulder presses,80% of 1RM

 

then,

AMRAP in 7 minutes:

7 ring dips

7 ring rows

 

Thursday September20, 2012

5 rounds:

5 hang squatsnatches, 115#/75#

10 burpee box jumps,24″/20″

 

Friday September 21,2012

21-15-9

Kettlebell swings,2pd/1.5pd

Wallball, 20#/14#

Toes to bar

 

Saturday September22, 2012

From the 2010 Northeast Regional

Teams of 4

Only 2 people working at a time (1 must berowing)

 

For time: 100 Ground to Shoulder (135/95) 100 Box Jumps (24”/20″) 100 Chest to Bar Pullups 100 SDHP (95/65) 100 Burpees At the same time: Row a 4k 25 Minute Time Limit

 

Sunday September 23,2012

5 rounds:

400m run

15 dumbbellthrusters, 45#/30#

15 dumbbelldeadlifts, 45#/30#

 

Monday September 24,2012

“Tosh”

3 rounds:

200m run

400m run

600m run

-rest precisely howlong it took you to complete sprint-

 

followed immediatelyby 9 minutes to establish heaviest snatch

 

Tuesday September 25,2012

20 minutes tocomplete the following:

2k row

then,

AMRAP in remainingtime of:

3 muscle ups

6 barbell rows

 

Wednesday September26, 2012

21-15-9

Deadlifts, 275#/185#

Box jumps,32″/24″

 

Thursday September27, 2012

OMEM in 20 minutes:

2 shoulder presses at90% of 1RM

 

then,

Max reps in 3minutes: double unders

 

Friday September 28,2012

5-5-5

Back squat

 

then,

12-9-6

Lunges, 95#/65#

Ball slams, 35#/25#

 

Saturday September29, 2012

AMRAP in 18 minutes:

200m run

10 ring push ups

5 strict chest-to-barpull ups

 

Sunday September 30,2012

30 bear complexes,155#/105#

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Thursday August 9

5 rounds:
5 push jerks, 155#/105#
10 kettlebell swings, 2pd/1.5pd
12 minute cap

 

Friday August 10
3 rounds:
50 double unders
40 sit ups
30 box jumps, 24″/20″
20 deadlifts, 225#/135#
10 handstand push ups

 

Saturday August 11

AMRAP in 20 minutes:
Buy in, 1000m row

In remaining time:
5 front squats, 155#/105#
10 burpees
15 knees-to-elbows

 

 

Sunday August 12

1 mile time trial
then,
Work up to heaviest clean (squat, power, or split)

 

 

Monday August 13

Deadlift, 5-5-3-3-1
then,
5 rounds:
10 wallballs, 20#/14#
10 kettlebell swings, 1.5pd/1pd
7 minute cap

 

 

Tuesday August 14

10-9-8-6-5-4-3-2-1
Overhead squats, 95#/65#
1-2-3-4-5-6-7-8-9-10
Burpees

 

 

Wednesday August 15

AMRAP in 5 rounds
3 minutes on/1 minute off
10 ball slams, 35#/25#
2 muscle ups

 

 

Thursday August 16

Jerk, 5-5-3-3-1
then,

15-12-9
Deadlifts, 155#/105#
Front Squats, 155#/105#

 

Friday August 17

10 rounds:
10 pull ups
10 push ups
10 sit ups
10 air squats

 

Saturday August 18

Skill:

200 double unders
*top of each minute, 5 burpees*

WOD:
AMRAP in 12 minutes:
6 power snatches, 115#/85#
12 box jumps, 24″/20″

 

Sunday August 19

Row 2k

In remaining time, for quality:

Strict pull up and strict ring dip work (for example, on the minute every minute for 10 minutes: 5 strict pull ups)

 

 

Monday August 20

OMEM for 20 minutes:
5 cleans at 65% of 1RM

then,

AMRAP in 7 minutes:
3 handstand push ups
4 deck squats

 

 

Tuesday August 21

5 minutes: max reps back squats, 135#/95#
1 minute rest
4 minutes: max reps kettle bell swings, 2pd/1.5pd
1 minute rest
3 minutes: max reps ball slams, 35#/25#
1 minute rest
2 minutes: max reps push ups
1 minute rest
1 minute: max reps strict chest-to-bar pull ups

 

Wednesday August 22

Teams of 3 (1 person works 2 people rest/coach)
Row 3600 meters rotating every 200 meters. Race to complete as fast as possible.

In case of uneven number of people
Row 200 meters, rest 90 seconds x6

then,

15-12-9
Shoulder to overhead, 135#/95#
Medball sit ups, 20#/14# (or GHD’s if comfortable)

 

 

Thursday August 23

21-15-9-15-21
Sumo deadlift highpulls, 95#/65#
Toes-to-bar

 

Friday August 24

Front squat, 5-5-3-3-1
then,
AMRAP in 7 minutes:
50′ bear crawl
5 deck squat burpees

 

 

Saturday August 25

“Michael” (modified)
3 rounds:

800m run
50 back extensions (or supermen, or Russian KB swings at 1.5pd/1pd)
50 sit ups

 

Sunday August 26

5 rounds:
5 snatches, 135#/95#
10 pistols (each leg)

 

Monday August 27

“Freddy’s Revenge”
5 rounds:
5 shoulder-to-overhead, 185#/95#
10 burpees

 

Tuesday August 28

OMEM for 20 minutes:
3 cleans at 75% of 1RM

then,

3 rounds:
200m run with sandbag
15 sandbag thrusters

 

Wednesday August 29

“Barbara”

5 rounds, each for time:
20 pull ups
30 push ups
40 sit ups
50 air squats

 

Thursday August 30

3 rounds:
30 ball slams, 35#/25#
20 slam ball cleans, 35#/25#
10 box jumps (36″/24″)

 

Immediately after: precisely 9 minutes to find heaviest deadlift

 

Friday August 31

AMRAP in 20 minutes:

20 double unders
15 kettlebell swings, 1.5pd/1pd
5 hspu

 

Saturday September 1

Row 1k
then,
15-12-9
Thrusters, 135#/95#
Pull ups

Click Here to See Programming

Last night, one of our members approached me and indicated that he would be away for 2 weeks and was looking for some road workouts. I instinctively directed him towards our Travel Wods in the resources. He said he’d used them prior and was looking to do some stuff including other pieces of equipment. After all, they have gyms almost everywhere. So begins this next series. Workouts with only 1 piece of equipment.Today’s untensil is the Dumbell.

1. “Dumbell Hell”
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Rest as necessary between rounds but remember the score is your total time. The deadlifts are to be suitcase style- meaning DB’s will be at your side. Hang cleans are to be with a full squat. The DB squats will be with the DB’s at your shoulders. You are to hold on to the DB’s the entire time. You drop ‘em- the set is a fail.

2. “Dumbells gone Mad”
Right Hand Dumbell Snatch
Left Hand Dumbell Snatch
Right Hand Dumbell Clean and Jerk
Left Hand Dumbell Clean and Jerk
Dumbell Situp
1 minute of each w/ 1 minute rest between rounds. Score is total reps

3. 30 Man makers
for time

4. Dumbell Fran
12-9-6:
Dumbell Burpees
Pullups

5. “Countdown”
5 Dumbell Cleans (full squat)
5 burpees
1 round every minute for 20 minutes or max rounds in 20 minutes

6. “Dumbell Bear Complex”
7 x without dropping. Drop = failed set
1 Dumbbell deadlift
1 Dumbbell hang clean
1 Dumbbell push press
1 Dumbbell squat
5 sets. Record Dumbell weights. Try to add weight each set.

7. “12 minute challenge”
Dumbbell Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight.

8. Run 200
10 Power Cleans
Run 200
8 Power Cleans
Run 200
6 Power Cleans
Run 200
4 Power Cleans
Run 200
2 Power Cleans

9. 4 Rounds for Time:
500 Row or 400 Run
12 DB Push Press

10. “Tabata Dumbells”
Thrusters
Dumbell Situps
Alternating Hand Snatch (alternate each 20 second interval)
Alternating hand clean and jerk (alternate each 20 second interval)

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.