Training:
3 sets:
12 SDLHP - 125#/80#
Row 90 sec @ 90% effort
rest 2 min
+
3 sets:
12 db thrusters - 35/20#/h
AMRAP Double Unders in 60 sec
rest 2 min
+
3 rounds as fast as you can:
20 box jumps unbroken - 20/14"
25 sit ups
Wednesday, December 30, 2009
Monday, December 28, 2009
Monday 12-28-09 WOD
Planque 30-30-30
Upper-body pressing
5 sets of:
1. 5 Ring Push Ups x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Air Squats x 10 reps
3 Rds for Time
800M Run
Move 2 45lbs plates 50 meters
10 HSPU
Move 2 45lbs plates 50 meters
Upper-body pressing
5 sets of:
1. 5 Ring Push Ups x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Air Squats x 10 reps
3 Rds for Time
800M Run
Move 2 45lbs plates 50 meters
10 HSPU
Move 2 45lbs plates 50 meters
Monday, December 21, 2009
Sunday 12-20-09 WOD
Ran two miles at the Park did 30 dips/30 pullups/45 pushups at the different stations. Weather was awesome.
Wednesday, December 16, 2009
Tuesday, December 15, 2009
Tuesday 12-15-09 WOD
Upper-body pressing
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Tripod to Handstand x 10 reps
Adrianne's Streches
AMRAP
10 Wall Ball(20lbs)
10 Box Jumps
10 KB Swing
5 Deadlifts (weight TBD)
Stretching
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Tripod to Handstand x 10 reps
Adrianne's Streches
AMRAP
10 Wall Ball(20lbs)
10 Box Jumps
10 KB Swing
5 Deadlifts (weight TBD)
Stretching
Monday, December 14, 2009
Monday 12-13-09 WOD
Warm Up
Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (with weight)
2. Muscle-up rows x 3
Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Adriane Exercies-will adjust
Hopper WOD
"A Clean Jump"
Every 1.5 minutes for 10 Rds
>3 Power Cleans
>3 Box Jumps
>3 Power Cleans
>3 Box Jumps
Recomended Weight: 135lbs (May scale down just to see how my back feels)
Upper-body pulling
3 sets of:
1. Dead-hang pull-ups x 5 (with weight)
2. Muscle-up rows x 3
Core/Low Back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Adriane Exercies-will adjust
Hopper WOD
"A Clean Jump"
Every 1.5 minutes for 10 Rds
>3 Power Cleans
>3 Box Jumps
>3 Power Cleans
>3 Box Jumps
Recomended Weight: 135lbs (May scale down just to see how my back feels)
Friday, December 11, 2009
Friday 12-11-09 WOD
Rest Day -
Dri Firing
Pistol
Standards
5/1 x 10 Ready
5/1 x 10 Holster
5/1 x 10 Failed Drills
1/1 x 10 Ready
1/1 x 10 Holster
Clear House with Blue
Rifle
Standards
5/1 x 10 Ready
1/1 x 10 Ready
Transition R/P x 10
Clear House W/Simulated
Tac Med drill
Dri Firing
Pistol
Standards
5/1 x 10 Ready
5/1 x 10 Holster
5/1 x 10 Failed Drills
1/1 x 10 Ready
1/1 x 10 Holster
Clear House with Blue
Rifle
Standards
5/1 x 10 Ready
1/1 x 10 Ready
Transition R/P x 10
Clear House W/Simulated
Tac Med drill
Thursday 12-10-09 WOD
Krav Maga Fight Class
Worked on High Guard
Complex focus mit drills
Slips on a 2 & 3 Combo
Rolls on a 2 & 3 Combo
It was a good workout high guard was uncomfortable but I focused on the drill.
Need to work on some sparing this weekend and the holster work H2H combo.
Worked on High Guard
Complex focus mit drills
Slips on a 2 & 3 Combo
Rolls on a 2 & 3 Combo
It was a good workout high guard was uncomfortable but I focused on the drill.
Need to work on some sparing this weekend and the holster work H2H combo.
Wednesday, December 9, 2009
Tuesday, December 8, 2009
Tuesday 12-09-10 WOD
Plank x 30 seconds
Upper-body pulling
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3
5 Rds Bas All Around
Pull ups (dead hang)
Box Jump Burpees
21- 15 -9
For time:
Upper-body pulling
5 sets of:
1. Dead-hang weighted pull-ups x 3
2. Muscle-up rows x 2 (full turnout at the start)
3. Bonus: Kip x 3 (if learning the butterfly kip)
Core/low back
3 sets of:
1. Tuck L-sit on the rings x 10 seconds
2. Tuck/straddle press to headstands x 3
5 Rds Bas All Around
Pull ups (dead hang)
Box Jump Burpees
21- 15 -9
For time:
Monday, December 7, 2009
Monday 12-07-09 Wod
Plank x 30 seconds
Upper-body pressing
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Hip extensions x 10 reps
Notes: Handstand push-ups can be partial range of motion, and
pistols may be done to a box. As you’re coming out of the bottom
position of a pistol, raise the chest at the same time as you extend
the hip. Hip extensions are done on a GHD with the low back never
rounding.
5 x 2 minute Rds Bass Rutten
For Time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Finisher two minutes
Upper-body pressing
5 sets of:
1. HSPU x 5 reps
2. Frog stand x 10 seconds
Legs
3 sets of:
1. Pistols x 5 (each leg)
2. Hip extensions x 10 reps
Notes: Handstand push-ups can be partial range of motion, and
pistols may be done to a box. As you’re coming out of the bottom
position of a pistol, raise the chest at the same time as you extend
the hip. Hip extensions are done on a GHD with the low back never
rounding.
5 x 2 minute Rds Bass Rutten
For Time:
15 Squats
15 Push-ups
15 Pull-ups
15 Sit-ups
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
Finisher two minutes
Friday, December 4, 2009
Friday 12-04-09 WOD
Rest Day
If the weather Sucks I may work on some Krav and Gun Technique at the House
If the weather Sucks I may work on some Krav and Gun Technique at the House
Thursday 12-03-09 WOD
Krav Maga Fight Class
Worked on the following skills
Greco Roman Clinch
Getting to Double Unders
Creating Space
Lat Pull
Pushing Leg
Moving in Greco Roman Clinch to Plumb
Using kidney punchs, head punches, knees and corkscrew kick in clinch
Position in Clinch
Finisher:
2 Minutes quick punches
Keep your hands high and use body
Worked on the following skills
Greco Roman Clinch
Getting to Double Unders
Creating Space
Lat Pull
Pushing Leg
Moving in Greco Roman Clinch to Plumb
Using kidney punchs, head punches, knees and corkscrew kick in clinch
Position in Clinch
Finisher:
2 Minutes quick punches
Keep your hands high and use body
Wednesday, December 2, 2009
Wednesday 12-02-09 WOD
Warm Up
Upper Body Pulling
3 Sets of:
1) Dead-Hang Pull Ups x 5
2) Muscle up Rows x 3
3) Bonus: Kip x 3 (butterfly)
Core/Low Back
3 Sets of:
1) Tuck L-Sit on the rings x 10 seconds
2) Ball Back Extensions x 10 reps
Tabata Pushups
20 seconds on 10 seconds off
8 Rds
5 Rds for Time:
10 Cleans w/Dynamax Ball
15 Box Jumps
20 Situps
May go to Krav Class and shorten workout just depends on how I feel today.
Upper Body Pulling
3 Sets of:
1) Dead-Hang Pull Ups x 5
2) Muscle up Rows x 3
3) Bonus: Kip x 3 (butterfly)
Core/Low Back
3 Sets of:
1) Tuck L-Sit on the rings x 10 seconds
2) Ball Back Extensions x 10 reps
Tabata Pushups
20 seconds on 10 seconds off
8 Rds
5 Rds for Time:
10 Cleans w/Dynamax Ball
15 Box Jumps
20 Situps
May go to Krav Class and shorten workout just depends on how I feel today.
Tuesday, December 1, 2009
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