11:30 Session Only Today!
"2010"
6 Rounds for time:
Row or Run 300m
3 Rack Split Jerk (185/135)
7 Atomic Situps
25 Double-Unders
Post time to comments
-----------------------
-adds up to 2010 total.
-3 regular jumprope for each double-under.
Wednesday, December 30, 2009
Tuesday, December 29, 2009
Wednesday, December 30, 2009 WOD
"Tropic Thunder!"
50 Thrusters (135 lbs)
50 Pullups (chest to bar)
50 KTE
----------
30 Hanging Power Cleans (135 lbs)
30 Pullups (chest to bar)
30 KTE
----------
20 Push Press (135 lbs)
20 Pullups (chest to bar)
20 KTE
Post time to comments
Monday, December 28, 2009
Tuesday, December 29, 2009 WOD
Power Snatch:
10 minutes to find 1 RM
Post heaviest lift to comments
----------------------
Max rounds in 20 min:
*Bodyweight Bench Press 10 reps
30' Rope Climb
Post number of rounds completed to comments
---------------------
Tabata Fun after wod
10 minutes to find 1 RM
Post heaviest lift to comments
----------------------
Max rounds in 20 min:
*Bodyweight Bench Press 10 reps
30' Rope Climb
Post number of rounds completed to comments
---------------------
Tabata Fun after wod
Monday, December 28, 2009 WOD
"Diane"
(21-15-9)
Deadlift 225 lbs
HSPU
Post time to comments
----------------
For fun:
Deadlift carry 1x
Dead hang pullups 10 reps
(21-15-9)
Deadlift 225 lbs
HSPU
Post time to comments
----------------
For fun:
Deadlift carry 1x
Dead hang pullups 10 reps
Friday, December 25, 2009
Saturday, December 26, 2009 WOD
10:00 Advanced Session:
from the main site...
For time:
(21-15-9)
Wall Ball Shots
Box Jumps
Double Unders
Post time to comments
from the main site...
Deadlift 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.
11:00 Regular Session:For time:
(21-15-9)
Wall Ball Shots
Box Jumps
Double Unders
Post time to comments
Wednesday, December 23, 2009
Thursday, December 24, 2009 WOD
9:00 am Session Only Today!
"12 Days of Christmas"
For time:
12 Power Cleans
11 KB Swing (2 p00d)
10 Front Squats
9 Inverted Burpees
8 Wall Ball Shots
7 HSPU
6 Stair Climbs
5 Muscle-Ups
4 Push Press
3 OHS
2 Thrusters
1 Rope Climb
Post time to comments
-all barbell exercises with 185 lbs.
Wednesday, December 23, 2009 WOD
Rooftop Session!!!
Max rounds in 30 min:
Single Arm DB Snatch (75 lb) 5 reps
Waiter Lunge (75 lb)
Waited Laps (75 lb)
-No resting between on transition from snatch to waiter lunge.
-Alternate hands each round.
Post total completed rounds to comments
Max rounds in 30 min:
Single Arm DB Snatch (75 lb) 5 reps
Waiter Lunge (75 lb)
Waited Laps (75 lb)
-No resting between on transition from snatch to waiter lunge.
-Alternate hands each round.
Post total completed rounds to comments
Monday, December 21, 2009
Tuesday, December 22, 2009 WOD
"Chelsea"
Perform a round on the minute. Goal is 30 rounds.
5 Pullups
10 Pushups
15 Squats
Post total rounds/minutes successfully completed
Perform a round on the minute. Goal is 30 rounds.
5 Pullups
10 Pushups
15 Squats
Post total rounds/minutes successfully completed
Sunday, December 20, 2009
Friday, December 18, 2009
Saturday, December 19, 2009 WOD
10:00 Advanced Session:
Max rounds in 20 min:
Power Clean 185 lbs 5 reps
Skin the Cat 5 reps
11:00 Regular Session:
Rooftop Session!
Max rounds in 20 min:
Power Clean 185 lbs 5 reps
Skin the Cat 5 reps
11:00 Regular Session:
Rooftop Session!
Friday, December 18, 2009 WOD
Warmup
5 Rounds:
2 Rolling Burpees
4 HSPU
6 Walking Lunges
Workout
"Fran"
(21-15-9)
Thrusters 95/65
Pullups
Post time to comments
-regular pullups today, no chest to bar!
5 Rounds:
2 Rolling Burpees
4 HSPU
6 Walking Lunges
Workout
"Fran"
(21-15-9)
Thrusters 95/65
Pullups
Post time to comments
-regular pullups today, no chest to bar!
Wednesday, December 16, 2009
Thursday, December 17, 2009 WOD
Technique Session:
-Deadlift
-Barbell Snatch
Will critique 10 minutes of each.
----------------------------------------
Max rounds in 20 min:
Row 500 meters
25 Turkish Get-ups (60 lb DB)
Post rounds to comments
(Alternate hands however you wish)
-Deadlift
-Barbell Snatch
Will critique 10 minutes of each.
----------------------------------------
Max rounds in 20 min:
Row 500 meters
25 Turkish Get-ups (60 lb DB)
Post rounds to comments
(Alternate hands however you wish)
Tuesday, December 15, 2009
Wednesday, December 16, 2009 WOD
Floor to Overhead Anyway Possible
1-1-1-1-1-1-1
-------------
Partner Session:
50 Inverted Burpees
50 Chest to Bar Pullups
Post loads to comments & time to partner session
1-1-1-1-1-1-1
-------------
Partner Session:
50 Inverted Burpees
50 Chest to Bar Pullups
Post loads to comments & time to partner session
Monday, December 14, 2009
Black Belt Test!
This Friday, Jon Herron will be testing for 1st Degree Black Belt and yours truly will be testing for 5th Degree Black Belt. Anyone interested is welcome to come and watch the show. It will be a great night and means a great deal to me--19 years worth of work. The exam will most likely go till 9pm in the main PCA gymnasium. Call or email if you have any questions.
Friday, December 18 at 7:00pm
at
Pantego Christian Academy
2201 W Park Row Dr, Arlington, TX 76013
Tuesday, December 15, 2009 WOD
-Rolling and Fun Stuff
Technique:
Push Jerk
Squat Clean
---------------------
"Annie"
50-40-30-20-10 reps
Double Unders
Situps
Post time to comments
Technique:
Push Jerk
Squat Clean
---------------------
"Annie"
50-40-30-20-10 reps
Double Unders
Situps
Post time to comments
Monday, December 14, 2009 WOD
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
Friday, December 11, 2009
Friday, December 11, 2009 WOD
"J.T."
(21-15-9)
HSPU
Ring Dips
Pushups
Post time to comments
-Fun on the rings after the workout
(21-15-9)
HSPU
Ring Dips
Pushups
Post time to comments
-Fun on the rings after the workout
Wednesday, December 9, 2009
Thursday, December 10, 2009 WOD
10 Rounds for time:
10 Med Ball Squat Clean
10 Wall Ball Shots
10 Med Ball Slam
Post time to comments
-med ball exercises should lead into one another without resting.
-resting is termination of a round.
Advanced: add 10 burpees at end of each round
10 Med Ball Squat Clean
10 Wall Ball Shots
10 Med Ball Slam
Post time to comments
-med ball exercises should lead into one another without resting.
-resting is termination of a round.
Advanced: add 10 burpees at end of each round
Wednesday, December 9, 2009 WOD
Strength:
Bench Press 5-5-5-5-5
Deadlift 10-10-10
Midline Stregth/Skill Development:
Overhead Figure 8
(Practice pullups/muscle-ups while waiting for space to do figure 8.)
Post thoughts/results to comments
Bench Press 5-5-5-5-5
Deadlift 10-10-10
Midline Stregth/Skill Development:
Overhead Figure 8
(Practice pullups/muscle-ups while waiting for space to do figure 8.)
Post thoughts/results to comments
Monday, December 7, 2009
Tuesday, December 8, 2009 WOD
Strength:
-50 slow and controlled pistols...25 each side
-50 dead hang pullups
Metcon:
Max rounds in 20 min:
10 Push Press 135 lbs
10 KB Swing 2 pood
10 Half Get-Up 45 lbs
Stair Run
Post rounds to comments
Compare to October 19, 2009.
-A good goal is 5 rounds.
-50 slow and controlled pistols...25 each side
-50 dead hang pullups
Metcon:
Max rounds in 20 min:
10 Push Press 135 lbs
10 KB Swing 2 pood
10 Half Get-Up 45 lbs
Stair Run
Post rounds to comments
Compare to October 19, 2009.
-A good goal is 5 rounds.
Monday, December 7, 2009 WOD
Warmup:
-Handstand/rolling practice
"Isabel"
30 Barbell Snatches for time
-Use 135, 95, 65, bar, or stick.
-Full Squat today
Post weight and times to comments
-Handstand/rolling practice
"Isabel"
30 Barbell Snatches for time
-Use 135, 95, 65, bar, or stick.
-Full Squat today
Post weight and times to comments
Friday, December 4, 2009
Saturday, December 5, 2009 WOD
10:00 Advanced Session:
Front Squat 10-10-10
-------
Max in 15 min:
10 True Pushups
10 KTE
10 Double-Unders
Post rounds to comments
------------------
Tabata Treadmill Sprint
(12% Incline/Speed 7.5-10 mph)
Post speed used for all 8 rounds
---------------------------------
11:00 Regular Session:
Partner Session!
Max reps in 5 min of each w/partner...
Hang. Power Snatch
OHS
Situps
KB Swings
Post total reps to comments
Front Squat 10-10-10
-------
Max in 15 min:
10 True Pushups
10 KTE
10 Double-Unders
Post rounds to comments
------------------
Tabata Treadmill Sprint
(12% Incline/Speed 7.5-10 mph)
Post speed used for all 8 rounds
---------------------------------
11:00 Regular Session:
Partner Session!
Max reps in 5 min of each w/partner...
Hang. Power Snatch
OHS
Situps
KB Swings
Post total reps to comments
Friday, December 4, 2009 WOD
From the main site, so don't blame me...
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds,
15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
After wod fun (optional)...
Tabata Barbell Plyo Squats
Tabata Weighted Pushups
Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds,
15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-hand" pull-up right arm (left hand grabs the right wrist)
"One-hand" pull-up left arm (right hand grabs the left wrist)
Post time to comments.
After wod fun (optional)...
Tabata Barbell Plyo Squats
Tabata Weighted Pushups
Wednesday, December 2, 2009
Thursday, December 3, 2009 WOD
Technique Session!
-We will spend the whole day working on technique on various lifts. This is an important session. Making up a missed workout will not be allowed.
-We will spend the whole day working on technique on various lifts. This is an important session. Making up a missed workout will not be allowed.
Tuesday, December 1, 2009
Wednesday, December 2, 2009 WOD
"Murph"
For time:
1 Mile Run
100 Pullup
200 Pushup
300 Squat
1 Mile Run
-Partition pullups, pushups, squats as needed. Daytime sessions will involve an outdoor run.
-Modifications will be offered.
Post time to comments
For time:
1 Mile Run
100 Pullup
200 Pushup
300 Squat
1 Mile Run
-Partition pullups, pushups, squats as needed. Daytime sessions will involve an outdoor run.
-Modifications will be offered.
Post time to comments
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