Monthly Archives: November 2011

Max Ring Dips * 3 *As with all max effort workouts the athlete should complete as many reps as possible in succession. If the athlete can not perform a single rep Rx then work on a scaled version. In this case scaled would be using bands, a static dip station, or a box. MetCon: 4 … Continue reading →

Strength Press 5-4-3-2-1 *The athlete should always complete the warm-up with the bar and/or light weight before beginning the strength. About 2 minutes in between sets (full recovery, athletes should be able to manage their own time. This portion of the workout should take 20-25 minutes. For this particular rep scheme athletes should add weight … Continue reading →

3 x MAX Handstand Hold Then: 6 Deadlifts (M-275#/F-185#) 15 KBS (Black/Red) 30 Double Unders x5

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions or Superman’s 50 GHD’s or Abmat Sit-ups

“Nutts” For time: 10 Handstand push-ups 250/175 pound Deadlift, 15 reps 25 Box jumps, 30/24 inch box 50 Pull-ups 100 Wallball shots, 20/14 pounds, 10′ 200 Double-unders Run 400 meters with a 45/25lb plate

20 Min AMRAP 5 Manmakers (row/ pushup/ row/ pushup/ stand up/ press OH) (35/25) 10 Step ups with dumbbell (35/25) (each leg) 15 situps 30 double unders

Deadlift- 5-4-3-2-1 Then: “Face Plant” Score is total reps and calories 5 min row (calories) 4 min squat cleans (155/ 105) 3 min Handstand push ups 2 min box jumps (24/20) 1 min Kettlebell swings (1.5/1.0)

Back Squat 3-3-3 Then: Sled Push (down/ back) (135/95) 30 pullups 30 Wallballs 30 lunges 30 pushups 30 box jumps 30 toes to bar 30 burpees 30 KBS Sled push (down/ back)

NO group WOD at the gym… but do a 5K Turkey Trot for bonus points and so you can eat more pumpkin pie.

Skill work: Snatch 200m Farmer’s Carry (1.5/1.0) Bar facing burpees 10-20-30 Push Press (95/65) 30-20-10 200m Farmer’s Carry (1.5/1.0)