Monday, May 6, 2013

****HAPPY BIRTHDAY TARA****

Buy-In

Plank Holds 4x29 sec

Rest 31 sec between each

A/B WOD

5 Wall Balls (20#/14#)

4 Laps w/Wall Ball (one lap is around the 2 buildings next to concrete pad)

42 Wall Ball Slams

71 Ab-Mat Sit Ups

42 Walking Lunge Steps

4 KB Swings (53#/35#)

5 Pull Ups

For Time

Cash-Out

2 min for reps 

GrassHoppers

Friday, May 3, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 5
The Outlaw Way WOD 120522

STRENGTH
Back Squat
1x8 @65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

A WOD
"The (big) Chief"
5 rounds for total reps of:

3 min AMRAP
3 Power Cleans (205#/135#)
6 Hand Release Push Ups
9 Air Squats

Rest 1 min between rounds.

If you want to scale to "The Chief", the weights are (135#/95#).  Note: Start each round from where you left off in the previous round.

Thursday, May 2, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 4
The Outlaw Way WOD 120314

A/B WOD (Conditioning)
8 min AMRAP

10 DB Thruster (30#/20#)
10 Wall Ball Sit Ups (20#/14#)
10 Inverted Burpees

Note: You may have to be creative with the DBs since we have a limited number.  Think unweighted bar or even a body pump bar.

WALL BALL SIT UP DEMO


INVERTED BURPEE DEMO




MIDLINE
10 min AMRAP

Turkish Get Ups (70#/53#) or any weight that is manageable
Note:  Do not rush on these.  It is an AMRAP but should be treated as 10 minutes of consistent non-rushed work.  Alternate arms each rep.

Wednesday, May 1, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 3
The Outlaw Way WOD 130111

Strength

Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec between sets

*Note:  If strict pull ups have not yet been achieved, work on them while going down in band resistance.

A/B WOD (Conditioning)

100 Double-Unders (3:1 singles)
25 Wall Balls (20/14#)
75 Double-Unders
25 Wall Balls (20/14#)
50 Double-Unders
25 Wall Balls (20/14#)

For time.

Cash-Out

2 min Row for max calories (time permitting)

Tuesday, April 30, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 2

The Outlaw Way WOD 130412

Barbell Gymnastics
15 min to establish a 1 RM Clean & Jerk

*Note:  Do not allow for any extraneous attempts/warm-up lifts.  Work quickly to a heavy load and then make 3-5 maximal attempts.

Strength
15 min to establish a 1 RM Bench Press

*Note:  Do not attempt this without a spotter.

Conditioning
A WOD
21-15-9

OHS (95/65#)
Pull Ups

For Time

B WOD
21-15-9

OHS (PVC BAR)
Pull Ups (Banded or Jumping)

For time

Monday, April 29, 2013

A WEEK IN THE LIFE OF AN OUTLAW: DAY 1
The Outlaw Way WOD 121006
Strength Cash-In:

Take 7 minutes to establish a 1 REP MAX (RM) Front Squat, then:

2 reps every 30 seconds for 7 minutes @ 75% of above.

FRONT SQUAT DEMO




A/B WOD (Conditioning)
For Time:

5 Push Jerks (135/95#)
10 Burpee Over the Box Jumps (20″)
15 KBS (53/35#)
10 Push Jerks (135/95#)
20 Burpee Over the Box Jumps (20″)
30 KBS (53/35#)
15 Push Jerks (135/95#)
30 Burpee Over the Box Jumps (20″)
45 KBS (53/35#)

PUSH JERK DEMO



 BURPEE OVER THE BOX JUMP DEMO

Notes: A touch on the top of the box is not required, but it is allowed.

A WEEK IN THE LIFE OF AN "OUTLAW"

This week's WODs will be taken from THE OUTLAW WAY (http://outlawcoach.wordpress.com/).   Please note that this programming is intended for experienced athletes but can be scaled for anyone.  If you have any questions about scaling or substitutions, ask via this blog or the Kanto Plain Functional Fitness FB page.  If you are uncertain about a particular movement or weight selection, please err on the side of caution.  Search CrossFit sites for movement demonstrations as well as applicable substitutions.  GO LIGHT if you are not sure of your capability.  Remember, these WODs are not coached.