Workout of the Day - October 2016 Archive

10/31/16

Strength: 3RM Press/Push Press/Push Jerk

 

ARTIE
20 Minute AMRAP:

5 Pullups
10 Pushups
15 Squats
5 Pullups
10 Thrusters (95/65)

10/29/16

DVB

For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
  10 wall-ball shots
  1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
  10 wall-ball shots
  1 rope ascent

10/28/16

Strength: 5 RM Front Squat/5x5 Split Squats

Each for time

250 M Row
500 M Row
1000 M Row
500 M Row
250 M Row
- Rest 1 minute between each - 

10/27/16

Strength: 3RM Thruster (For LMG Challenge)

LMG Baseline WOD:
Max Bent-Arm Hang

- 2 minute rest - 

For Time:
400 M Run
60 Double Unders/Singles
50 Abmat Situps
40 KB Swings (53/35)
30 Box Jumps (24/20)
20 Hand Release Pushups
10 Wall Ball (20/14)

10/26/16

Strength: Mobility/Skill Work

3 RFT:

10 Knees to Elbows
10 Power Snatch (155/115)
10 Knees to Elbows
10 Burpees

10/25/16

Strength: 3RM Hang Power Clean/Hang Squat Clean

4 RFT:
50 M Weighted Lunge (45/35 DB)
150 M Farmer's Carry (45/35 DB)

10/24/16

Strength- 5RM Press/Push Press/Push Jerk

16 Minute EMOM (8 sets of each)
- Alternate on the Minute - 
3 Front Squat @ 80% of 1 RM
3 Box Jumps (as high as possible)

10/22/16

Wheeler WOD

21 4-count Flutter Kicks (21 Gun Salute)
2100m Run
Followed by:
4 Rounds (4 sons)
10 Pull-ups (Month - October)
22 Sit-ups (Day - 22nd)
15 Push-ups (Year - 2015)
11 Burpees (Bronze Stars - 11)
20 Air Squats (Years of Service - 20)

10/21/16

Strength: 1RM Hang Power Clean/Hang Squat Clean

"Amanda"
9-7-5:
Muscle-Ups
Snatch (135/95)

10/20/16

Strength: Mobility/Skill work

For Time:
100 Double Unders
25 Toes to Bars
25 DL (225/155)
50 Box Jump overs (24/20)

10/19/16

Strength- 1RM Hang Power Snatch/Hang Squat Snatch

Bench Press

5 Minute EMOM:
75% x 2 Reps (2 sec pause at bottom)
- Rest 2 Minutes - 
10 Min EMOM:
80% x 1 rep (add weight as able)

10/18/16

Strength- 1RM Front Squat/5x5 Split Squat


1 Round of each for 3 min (12 total minutes):

Run 400 M (each round)

-then max reps:
KB Swings (53/35)
Push Press (115/75)
Back Squat (115/75)
KB Swings (53/35)

10/17/16

Strength: 1RM Press/Push Press/Push Jerk

20 Min AMRAP:
5 Pullups
10 Pushups
15 Squats
20 Pulls on Rower

(Score is Calories Rowed)

10/15/16

For Time:

800 M Run

100 Pushups

100 Meter Bear Crawl

800 M Run

50 HSPU

50 M Handstand Walk

800 M run

10/14/16

Strength: 3RM Hang Power Clean/Hang Squat Clean

1 Min Max Reps Burpees

- 3 Minute Rest - 
1 Mile Run Time Trial

10/13/16

Strength: Mobility/Skill Work

Turkey ThrowDown Event 3 (Partner WOD)

6 Min AMRAP:
P1- 10 KB OHS Each Arm (35/25) (25/15) 
P2- 75 Double Unders/125 Singles
Reverse roles. Both partners must be finished with movement before switching

-Then - 

4 RFT (each partner completes entire round, then alternate):
20 Pullups (Jumping Pullups)
200m Farmer's Carry w/DBs (45/30)(30/20)

10/12/16

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

15 Minute EMOM:

Back Squat

5 Minutes:

1 Rep of 10 Second Hold @ 120% 
then 
10 Minutes:

2 Reps @ 80% of 1 RM
- Hold for 2-3 Seconds in the bottom - 

10/11/16

Strength: 3 RM Press/Push Press/Push Jerk

Partner WOD from Turkey ThrowDown

8 Minute AMRAP:
P1- Max Reps Squat Clean (135/85)(95/55)
P2-Hold Willow OH (100/60)(60/40) 
-then-
2 Minute AMRAP:
Max Reps Wall Balls (20/14)(14/8)

10/10/16

Strength: 3 RM Front Squat/5x5 Split Squat

21-18-15-12-9-6-3:
Double Unders
GHD Situps
Deadlifts (185/135)

10/8/16

Strength: Make-up Day

 

THE SEVENS (with Partner/Partner runs 400 m while the other is working)


Seven rounds for time of:

7 HSPU
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlift (245/185)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups

10/7/16

Strength: 3RM Hang Power Clean/Hang Squat Clean

5 RFT:
15 Chest to Bar Pullups
30 Alternating Pistols

10/6/16

Strength: Mobility/Skill Work

12-9-6 Reps:
Squat Snatches (165/125)
Bench Presses (225/155)

10/5/16

Strength: 5RM Front Squat/Split Squat

3 RFT:
400 M Run 
20 Box Jumps (30/24)
10 Ring Dips

10/4/16

Strength: 3 RM Hang Power Snatch/Hang Squat Snatch

10 RFT:
5 Power Cleans (155/105)
10 Walking Lunges

10/3/16

Strength: 5 RM Press/Push Press/Push Jerk

Every 90 seconds for 8 total rounds:

4 Rounds of

3 Front Rack Hold at 120% of 1RM (Hold for 3 deep breaths or about 10-15 seconds)
then 4 Rounds of

2 Front Squat from Dead stop at 90% of 1 RM

10/1/16

Strength: Make Up Day

CRAIN

2 RFT:
34 push-ups
50-yard sprint
34 deadlifts (135/95)
50-yard sprint
34 box jumps (24/20)
50-yard sprint
34 clean and jerks (95/65)
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots (20/14)
50-yard sprint
34 pull-ups
50-yard sprint

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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