Wednesday, November 30, 2016

1 Hand Man Program 2

3x12 Y-W-T-A@2-1kg Plates on top of hands
3x12 One Arm Band Lat Pulldowns (Right only)
3x12 Band on Tricep Lat Pulldowns
3x12 Ring Rollouts
3x12 One Arm Presses@20kg (Right only)
3x15 GHD Sit Ups
3x15 L-Sit Kickouts (Forearms on 2 Benches)

20m Sled Drag@50kg
2 30 inch Box Jumps

Tuesday, November 29, 2016

Monday, November 28, 2016

1 Hand Man Program 1

3x12 Front Squats@90kg (1 arm extended out like zombie)

For Cardio:
10x55 sec on 10 sec off Xebex  Air Bike (1 arm)

3x12 1 Arm/1 Leg Calf Raises@25kg

5x30 sec on 30 sec off Hollow Rocks
5x40 sec on 20 sec off Planks
3x50 sec Side Planks

Wednesday, November 23, 2016

"OPN" 300 Prep 115

5x2 Snatches@80kg
4x5 Back Squats@125kg

Every 2 min. for 20 min.
10 Wallballs
2 Burpee Muscle Ups
20 Double Unders

3x8 Wtd GHD Sit-Ups@20lbs (3 sec. neg)
3x5 Lower from Suspended Knee Tucks
3x20 Split V-Ups

Tuesday, November 22, 2016

"OPN" 300 Prep 114/ROM WOD 17

0-2 Min-Bear Crawl for Distance-Broke 3x for like 2 sec.
2-4 Min-Band Pull Aparts-55
4-6 Reverse Lunges-45
6-8 Band Push Ups (Blk Rogue)-29
8-10 Standing Chair Rollouts-14
10-12 Banded Marching Bridges (Blk Rogue)-43
12-14 Prone Shoulder Presses-32
14-16 SL RDL (Left, Blk Rogue)-35
16-18 SL RDL (Right, Blk Rogue)-35
18-20 Band Shoulder Presses (2 red Rogue)-38

ROM WOD-"Persephone"

Monday, November 21, 2016

"OPN" 300 Prep 113

Work up To Heavy Clean and Jerk-120kg, (130 failed 3x)
4x5 Front Squats@100kg

For Cardio:
10x50 sec. on 10 sec. off Xebex Bike

30 sec Push or Pull Sled
First 10 min. 50kg, Last 10 min. 70kg

Friday, November 18, 2016

"OPN" 300 Prep 112

4x2 Power Snatches From Blocks@80kg
4x2 Power Cleans From Blocks@98kg
4x2 Rack Jerks@98kg

Thursday, November 17, 2016

"OPN" 300 Prep 111/ROM WOD 15

16 min. EMOM-
Odd-17 Calorie Row
Even-11 KB Swings@32kg

3x30 sec. Hollow Rocks
3x30 sec. Side Plank Stars
3x60 sec. Ab Wheel

ROM WOD- "Reptilian"

Wednesday, November 16, 2016

"OPN" 300 Prep 110/"Olívia"/ROM WOD 14

5x1 Clean and Jerks@90kg-98kg-104kg-110kg-117kg
3x3 Front Squats@100kg-105kg-112kg

This is the celebratory WOD that I do for my daughter's birthday, a yearly ritual started in 2014, the idea is to keep shaving time off. I forgot how brutal this one is….

For Time:
10 Thrusters@62kg
40 Pull-Ups
200m Run
30 Thrusters@42kg
30 Pull-Ups
400m Run
50 Thrusters@32kg
20 Pull-Ups
800m Run (so dead when I got here)
23:18  (Last year-21:51@CF JB)

Don't know if the distance on the run was a little longer this year but I tried my best, got crushed just like every time I do it. Happy bday Olívia!!

ROM WOD-"From the Ground Up"

Tuesday, November 15, 2016

"OPN" 300 Prep 109

20 min. EMOM
Odd-3 Strict Wtd. Pull-Ups on ledge@15lbs, 5 Burpees
Even-3 Strict Wtd. HSPU@15lbs, 5 Wallballs@25lbs

For Time 5-10-15-20-25:


Hit this one at Matt arena!

Monday, November 14, 2016

"OPN" 300 Prep 108/ROM WOD 13

5x1 Snatches@75kg-80kg-86kg-90kg-95kg
3x3 Back Squats@115kg-124kg-132kg

10x For Cardio:
45 sec on 10 sec off
Xebex Bike

3x10 GHD Sit-Ups
3x10 Strict Toes to Bars
3x10 Wtd. V-Ups@16kg

ROMWOD-"For the Birds"

Saturday, November 12, 2016

"OPN" 300 Prep 107/ROM WOD 12

8 Rounds for Time:
8 Each Side Banded SL RDL (black rogue band)
8 Banded Push Ups  (black rogue band)
20m Alligator Walk
20 Squat Jumps


"Saddles and Straddles"

Friday, November 11, 2016

"OPN" 300 Prep 106

6 min. EMOM:
1 Snatch from Blocks@90kg
6 min. EMOM:
1 Hang Clean and Jerk from Blocks@110kg
3x3 Clean Deadlifts@150kg
3x5 Wallballs High as Possible@30lbs-5 Wallballs High as Possible@20lbs

7 min. AMRAP
21 Wallballs
7 Bar Muscle-Ups
3 rds, 21 reps

Thursday, November 10, 2016

Wednesday, November 9, 2016

"OPN" 300 Prep 105

2x1 Clean and Jerks@128kg
3x3 Front Squats@105kg-120kg-132kg(f2)

15 min. AMRAP
10m HS Walk
10m Sled Rows (start @20kg@5kg each round)
10m Sled Drag (start @20kg@5kg each round)
10m Bear Crawl
7 rds, ended@50kg

Tuesday, November 8, 2016

"OPN" 300 Prep 104/ ROM WOD 11

20 min. EMOM
Odd-3 Strict Wtd. Pull-Ups@9kg, 5 Burpees
Even-3 Strict Deficit HSPU, 5 Wallballs@25lbs

6 Rds For Time (20 min. cap):
15 Cal Row
40 Double Unders
2 Legless Rope Climb
Failed on last rope climb (last rep) capped!!

ROM WOD-"Mathematcial Advantage"

Monday, November 7, 2016

"OPN" 300 Prep 103

2x1 Snatches@103kg (got it once)
3x3 Back Squats@125kg-140kg-158kg

10x For Cardio:
40 sec on 20 sec off Xebex Bike

5x20 sec Front Rack hold@150kg
10 min. AMRAP
1 Arm Farmer's Walk@40kg Dumbbell-8x20m each arm

Saturday, November 5, 2016

"OPN" 300 Prep 102

5x1 Snatch High Pull-1  Hang Snatch-1 OHS@80kg-80kg-85kg-85kg-90kg
5x1 Clean Pull-1 Hang Clean-2 Push Presses@105kg (failed 1 set of push presses)
3x3 Clean Pulls@140kg-145kg-150kg
3x3 Snatch Pulls@120kg-120kg-125kg

15 min. AMRAP:
25 Pull-Ups
50 Cal Row
100 OHS@20kg
50 Box Jumps
25 Pull-Ups
1 Rd, 37 reps


Forgot the name hehe

Thursday, November 3, 2016

"OPN" 300 Prep 101

10 min. Row
3x1 Clean and Jerk@122.5kg
5x2 Front Squats@132.5kg(f1)-130kg(f1)-130kg(f1)-127.5kg-127.5(f1)

For Time:
720m Run
15 Hang Cleans@40kg
15 Toes to Bars
400m Run
10 Hang Cleans@40kg
10 Toes to Bars
200m Run
5 Hang Cleans@40kg
5 Toes to Bars


Wednesday, November 2, 2016

Tuesday, November 1, 2016

"OPN" 300 Prep 99

For Time-
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats


3x10 Manguito
3x12 Alt. DB Curl to OH Presses@2-15kg