02/21/2009

AMRAP 20:

10 Pull-ups

10 Ring Dips (or 15 Bar dips)

10 Lunge steps

02/20/2009

Helen

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

2/19/2007

For time:

25 Handstand push-ups

25 Overhead squats, 95 pounds

25 Pull-ups

25 Double unders

25 Pass-throughs

25 One legged squats

25 Muscle-ups

2/18/2009

Rest Day

2/16/2009

Run 5k

2/17/2009

Deadlift 10-10-10-10-10-10-10 reps

2/13/2009

Rest Day

2/14/2009

For time:
15,12, and 9 rep rounds of:
Dumbbell Thruster (20% BW each DB)
Pull-ups (w/ 1 DB)

2/11/2009

Complete as many rounds as you can in 20 minutes of:

10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball

2/12/2009

3 rounds for time of:

Row 500 meters
50 Dips

2/10/2009

3 rounds for time of:

Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

2/9/2009

3 rounds for time of:



Row 500m
15 Swings 1.5 pood
25 Squats

Workout plans

Some interesting things have been passed my way recently. I spoke at length two days ago with Neal T at CF Boston and one if the things we spoke about is how the current CF main site WODs are more challenging then they were in the past. This can make it very difficult to begin the programming when you are new to the site. Since I have decided to bite the bullet and jump back into the 3 on 1 off plan I decided to go back to Jan 1 2005 and start following the WODs from that time. I am beginning on Monday Feb. 9th 2009 and we will see how this works! I am going to publish the WODs here so follow if you would like. Just a few things:

For the first 2 weeks I will keep my time but I am really just going to focus on finishing the WODs as Rxd. The only exception could be muscle ups. Secondly, I am not posting any WODs on Sundays. Those are the days that I train with my Highland Games coach and I will need all the recovery I can get. Other than that feel free to follow along and I hope to hear from you.

By the way the schedule starts 4 on 1 off and then goes 3 on 1 off.

-Will

7/07/2008 AM

Five rounds of
3 Deadlifts
3 RDLs
3 Highpulls
3 Hang power cleans
3 Jerks
3 Box jumps

These were not for time but each round should be completed as a complex rest between rounds as needed

Then
8 tabata rounds each of
Box jumps
Handstand holds
Sit ups

no rest between exercises-10 sec to get to each station

5/6/2008

3 Rds for Time

50 Wallball #20
50 Double Unders

5/1/2008

AMRAP 20

6 Snatch Grip High Pulls #135
8 Handstand Pushups
10 DB Swings #40

Follow with
Rowing 5 intervals of 1 min on 20 sec off at 2:00/500m pace or less

4/29/2008

Grace
For Time
30 Clean and Jerk #135

4/26&28/2008

5 Rds
15 Hang Power Snatch #95
500m Row