Friday, December 27, 2013

12 Days of Xmas (Leme style RIO)

Like the Christmas song...execute the 1st exercise, then the 2nd exercise followed by the 1st, then the 3rd, followed by the 2nd, then the 1st, then the 4th-3rd-2nd-1st, 5-4-3-2-1, 6-5-4-3-2-1 u get the picture!
(a total of 12 rounds adding one more exercise round)

1- 100 ft. Farmer's Walk @2-16kg KB
2- KB Man Maker's (2 renegade row e/a then clean to overhead) @16kg KB
3- Muscle-Up (ring)
4- HSPU (abmat head)
5- Toes to Rings
6- Box Jumps 20 inches
7- Walking Lunges (each leg)
8- Ab Mat Sit-Ups
9- KB RDL @2-16kg
10- Double Unders
11- American Swings (overhead) @16kg
12- Ring Dips

Matt- 34:33
Sam- check

Thursday, December 26, 2013

LPO 58 (New Cycle)

4x 5 Muscle Snatch- 3 Snatch Balance- 2 Snatch Push Press @50kg  (80% of Msnatch)
     2 Muscle Snatch- 4 Snatch Balance- 4 Snatch Push Press @50 kg
(alternate for a total of 8 sets, 80 Reps)

3x 5 Muscle Clean- 2 Push Press- 2 Overhead Lunge @80kg (80% of Mclean)
     2 Muscle Clean- 5 Push Press- 2 Overhead Lunge @80kg
     1 Muscle Clean- 2 Push Press- 4 Overhead Lunge @80kg
(alternate for a total 9 sets, 75 Reps)

4x 4 Clean Pulls @120kg- 5 Front Squats @90kg (superset using 2 barbells)

4x 4 Deadlifts @130kg- 5 Back Squats @100kg (superset using 2 barbells)

Snatch Complex
Clean Pull to FS

Tuesday, December 24, 2013

X-mas Cons

10 min. AMRAP
40 Double Unders
4 Weighted Strict Pull-Up (9kg MB in between feet on ledge)


10 min. AMRAP
4 Deficit HSPU @6-8 inches
10 Burpee Box Jump @20 inches


EMOM for 8 min.
Even 30 sec. FLR
Odd 30 sec. Dead Bug (static)

1st- 6 Rounds 40 DUs, 3 Pull-Ups
2nd- 3 Rounds 3 HSPU (started failing on HSPU)

Monday, December 23, 2013

LPO 57

Work Up to 1RM Muscle Snatch then 3x2 @90% (used 60kg)
Work Up to 1RM Muscle Clean and 1 RM Push Press then 3x 1 Muscle Clean-1 Push Press @85%
6x4 Snatch Pulls (not high pulls)@90kg
5x5 Back Squat @120kg
3x20 GHD Sit-Ups

MSnatch-missed 65kg which I got last time
Push Press=110kg

Friday, December 20, 2013

Banded Bons Dias

5x 3 Weighted Pull-Ups (ledge) @15kg
4x 8 Banded Good Mornings @62kg on Bar, green rogue band on neck (check vid)

For time w/ quality:
100 Triangle/ CG Push-Ups
every break 3 V-Ups and 5 Superman Rocks (inspired from GWOD)
8:10 and w/7 breaks 15-15-15-15-10-10-10-10

OTM: 30 sec. on Farmer's Walk @2- 20kg plates 30 sec. rest

Thursday, December 19, 2013

LPO 56

7x 3 Power Snatch- 3 Snatch Push Press @60kg
7x 3 Power Clean- 3 Push Press @80kg
5x5 Clean Pull (fast shrug and calf raise) @120kg
5x5 Front Squat 100kg-100kg-105kg-105kg-105kg
3x20 GHD Sit-Ups

Tuesday, December 17, 2013

LPO 55 (500th Post!!!!!! just a normal training day though)

6x 3 Muscle Snatch-3 Overhead Squats-3 Snatch Push Press@55kg
6x 3 Muscle Clean-3 Push Press-3 Overhead Lunges (rt. leg forward only)@75kg
5x 5 Snatch High Pull @75kg
5x 5 Front Squat @100kg
4x 4 Deadlift @140kg
5x 12 GHD Sit-Ups

Monday, December 16, 2013


The perfect stocking stuffer of health and new design too!!

10 min. EMOM (every min. on the min.)
5 Chest to Bar Pull-Ups (normal kip)
Tabata Handstand Walk 8x 20 sec. walk 20 sec. rest- 50 feet
then.. I'll have another
Tabata Handstand Walk 8x 20 sec. walk 20 sec. rest- 65 feet

Sunday, December 15, 2013

This Hurt Again Mate

Back in May 2012, I tried this WOD from CF North Manly from down under in Australia.  I Changed a few variables to accomadate my environment. I haven't been doing much conditioning so I figured I would play some catch-up...


"The End" courtesy of CF North Manly
3 min. AMRAP, 6 min. AMRAP, Completion

100 Double Unders
30 Wallballs 10ft. 20lbs
20 V-Ups
30 Box Jumps 20'
20 Sumo Deadlift High Pulls @42kg
30 Burpees
20 Shoulder-Overhead @42kg
100m Farmers Walk @20 kg Plates

There is 1 min. of rest between each attempt (3,6,completion)
Post reps for 3min. and 6min. and the completion time.

Before I started this bad boy I hit up some strength :
Sumo Deadlift High Pull 5-5-5 @72kg
Thrusters 5-5-5@82kg (2nd set bar was slippery so did 4)

As for the WOD
1st Rd. 132 Reps  (may 2012-125)
2nd Rd. 178 Reps..I messed up by doing 20 Box Jumps instead of 30 (may 2012-187)
3rd. Rd. 13:47 (may 2012-13:28)

I was not too upset that I didn't beat it the first time b/c of the lack of metcons in my recent programming.  Definitely a sick wkout once I hit the burpees things got slow motion on me.

Friday, December 13, 2013

Dust off The old Med Ball

WOD: (All this stuff rest 2-3 minutes in between sets/supersets)

A. Max Pull-Up (Ledge) with 20lbs/9kg MB in between feet
then do 3 sets @80% of the max reps...I got 8 reps so 80% of that is 6.4 so I did 3x 6 with the 6th rep a really slow negative.

B. 3x 10 V-Ups then immediate transition into Handstand against wall, hold for 1 min.

C. 3x 3 Pendlay Row @92kg

D. 3x10 Good Mornings @52kg + Green Rogue Band (put it around neck then step on it)

Thursday, December 12, 2013

LPO 54

6x5 Power Snatch @60kg
6x3 Power Clean- 3 Power Jerks@90kg
5x6 Snatch High Pulls @75kg (1st rep from floor 2nd from knee 3rd from floor 4th from knee etc.)
6x5 Back Squat 120kg
5x12 GHD Sit-Ups

Tuesday, December 10, 2013

LPO 53 (C+J 120kg PR)

Snatch: 4-3-4-3-4-3-4-3-4-3 (10 working sets @75%-80%)
3x 1 Cleans-2 Jerks@75%, 1 Clean-1 Jerk @80%, 1 Clean-1 Jerk @90%, 1 Clean-1 Jerk @100%, 3x 1 Clean-2 Jerks @80%  
Front Squat 5x5 (Heavy)
Deadlift (Clean) 4-3-4-3-4-3 (Heavy)
5x12 GHD Sit-Ups

Snatch-65kg-70kg (32 for 35)
C+J 90kg-100kg-110kg-120kg(PR)-100kg

Sunday, December 8, 2013

5 min. of Suck

1. 5 Rounds not for time
5 Bridge-Ups
10 Hollow Rocks
15 Side Planks (Dynamic)
rest as needed in between rounds

2. 5 min. Plank attempt (barely)

3. 3x 20 Supermans

Saturday, December 7, 2013

House Work

3x 3 Muscle Snatch-3 Snatch Push Press-3 Overhead Squat @52kg
     2 Muscle Snatch-2 Snatch Push Press-2 Overhead Squat @58kg
     ( 3-2-3-2-3-2)
5-5-5 Front Squat @102kg (Power Clean first b/c no rack @house)

OTM for 5 min:
4 Hang Power Clean @52kg

Pull-Ups (ledge strict) 8-8-8

Friday, December 6, 2013

Pendlay Row

5x5 Pendlay Row 72kg-72kg-82kg-82kg-72kg
8 Rounds for distance and reps
20 sec. max Farmers Walk @23kg each hand
10 sec. max Push-Ups
repeat (4 min. work total no rest)

850 feet (260m) + 58 Push-Ups

Thursday, December 5, 2013

LPO 53

6x5 Power Snatch @60kg
6x3 Power Clean- 3 Power Jerks@80kg
5x6 Snatch High Pulls @75kg (1st rep from floor 2nd from knee 3rd from floor 4th from knee etc.)
4x4 Back Squat 120kg
5x5 Deadlifts @130kg
5x12 GHD Sit-Ups

Tuesday, December 3, 2013

LPO 52

Snatch 4-3-4-3-4-3-4-3 @75%-80%
8x 2 Cleans- 2 Jerks @75%-80% (Alternate like above)
5x5 Snatch Pulls (not high pull) @105% 1RM Snatch
5x5 Front Squat (heavy)
4x5 Deadlift (heavy)
5x12 GHD Sit-Up

Snatch: 65kg-70kg (27 for 28)
C+J: 90kg-100kg
SnPull: 90kg
FS: 100kg
Deads: 130kg

Monday, December 2, 2013

Lagoa Health Boost

3x10 Strict Pull-Ups  (if you can only do 6 strict Pull-Ups, try and kip the next 4 to make 10.)
3x10 Strict Bar Dips (same as above....make sure you log what happened.)

5 Rounds of:
2 min. Run @mile pace 75-80%
1 min. FLR (Front Leaning Rest is the top of your push-up)

The FLR was good for some active recovery. I used a light to moderate pace because I haven't ran in over 6 weeks.  My legs felt heavy.  Pull-Ups had to kip on 2 on 2nd and 3 on third, dips =easy.