Warm Up
Take no longer than 15 minutes for your warm up. This time should include setting up for the wod.
Some of Ido's squat routine.
brachiation
10 scap retractions with underhand grip (make sure it is a retraction and not an arch scap pulling).
Proprioception figure 8s with band.
A.
kipping pull ups x 10 (Folks who shouldn't be kipping - do 3-5 strict chin ups or pull ups)
Thrusters x 10 65/95 lbs
KB Swings x 10 35/55 lbs
Box Jumps x 10 20/24"
Burpees x 10
Rest for 7 minutes
4 sets
All sets at 90%
Your goal is to sustain your power through all of the sets.
Advanced folks should push hard. Choose weights and reps that enable you to go unbroken all the way through. In other words, if you do 3 kipping pull ups, rest, do a few more, you are missing the point of this wod. You are better off sticking with 5 reps in this instance.
On the box jumps - if you cannot jump on, off and jump right back into it, reduce your reps and practice this. If you are doing this prescribed, absolutely no step ups when you fatigue.
BEGINNERS:
5 ring rows @ 31x3 instead of kipping.
30 sec rest after each movement, followed by 3 minute rest after each round.
Step ups if necessary.
Sunday, November 10, 2013
Saturday, November 9, 2013
Sunday, November 10, 2013
A. Row 300 meters
2 Rounds of:
Air squats x 10
Toes to Bar x 5
Rest 7 minutes:
4 sets
In your rest, please work on handbalancing.
Beginners: 30 sec chest to wall handstand
Intermediate: 45 sec chest to wall handstand
Advanced: 60 sec chest to wall handstand
Do the holds only once, on your first rest period. Then for each subsequent rest period, do the following:
Beginners: 30 sec chest to wall hold
Intermediate: 5-10 heel and toe pulls
Advanced: 30 sec handstand x 2 sets (if you can't do 30 sec in one attempt, accumulate 60 sec).
BEGINNERS:
Row 300 meters x 85% intensity
Rest 60 sec.
2 Rounds Not For Time:
air squats x 7
stall bar skin the cats x 3 @ 30x1
Rest 3 minutes
3 sets
2 Rounds of:
Air squats x 10
Toes to Bar x 5
Rest 7 minutes:
4 sets
In your rest, please work on handbalancing.
Beginners: 30 sec chest to wall handstand
Intermediate: 45 sec chest to wall handstand
Advanced: 60 sec chest to wall handstand
Do the holds only once, on your first rest period. Then for each subsequent rest period, do the following:
Beginners: 30 sec chest to wall hold
Intermediate: 5-10 heel and toe pulls
Advanced: 30 sec handstand x 2 sets (if you can't do 30 sec in one attempt, accumulate 60 sec).
BEGINNERS:
Row 300 meters x 85% intensity
Rest 60 sec.
2 Rounds Not For Time:
air squats x 7
stall bar skin the cats x 3 @ 30x1
Rest 3 minutes
3 sets
Sunday, November 3, 2013
Saturday, November 9, 2013
A. Back Squat
Beginner: 5, 5, 5, 5 @ 22x2
Intermediate/advanced: 3, 3, 3, 3
B. Prowler Push 25 meters there and back = 50 meters
Wall balls x 15
Toes to Bar x 12
Rest 120 sec.
4 sets
FrostFit Competitors:
A. Back Squat
B. HSPU
AMRAP kipping in 60 sec.
Rest 3 minutes
5 sets
C. Gymnastics Class
Beginner: 5, 5, 5, 5 @ 22x2
Intermediate/advanced: 3, 3, 3, 3
B. Prowler Push 25 meters there and back = 50 meters
Wall balls x 15
Toes to Bar x 12
Rest 120 sec.
4 sets
FrostFit Competitors:
A. Back Squat
B. HSPU
AMRAP kipping in 60 sec.
Rest 3 minutes
5 sets
C. Gymnastics Class
Friday, November 8, 2013
A1. strict muscle ups
Advanced - 1-5 (if you have 5 do 1 muscle up plus 1-3 forward rolls x 3 sets
Intermediate: 3 reps with small hip spot x 3 sets
Intermediate 2: bent arm muscle up x 3 reps x 3 sets
Beginner 1: 3-5 chin ups followed by 3-5 bar dips
Beginner 2: 5 ring rows @ 31x3 followed by 5 tricep bench dips
A2. Power Clean
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles
Rest 90 sec between sets
B. 3 Rounds for Time:
30 Double unders
12 burpees
10 Power Snatch 75/115 lbs
FrostFit competitors, skip Part B
PM. Come to lifting
A. Max snatch
B. 3 kipping muscle ups
10 box jumps
15 Kettlebell Swings 35/55 lbs
Equal times work to rest ratio
5 sets
Advanced - 1-5 (if you have 5 do 1 muscle up plus 1-3 forward rolls x 3 sets
Intermediate: 3 reps with small hip spot x 3 sets
Intermediate 2: bent arm muscle up x 3 reps x 3 sets
Beginner 1: 3-5 chin ups followed by 3-5 bar dips
Beginner 2: 5 ring rows @ 31x3 followed by 5 tricep bench dips
A2. Power Clean
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles
Rest 90 sec between sets
B. 3 Rounds for Time:
30 Double unders
12 burpees
10 Power Snatch 75/115 lbs
FrostFit competitors, skip Part B
PM. Come to lifting
A. Max snatch
B. 3 kipping muscle ups
10 box jumps
15 Kettlebell Swings 35/55 lbs
Equal times work to rest ratio
5 sets
Thursday, November 7, 2013
Rest Day for FrostFit Competitors
A. Every 120 sec, do 3-5 L sit to front Levers (L sit for 1 second and Front lever for 3 seconds) and 5 front squat x 5 sets
Front Squats should be at approximately 80% of your max.
The L sit to front lever is a fairly advanced movement so don't be surprised if you have trouble with it. If it is too challenging, please do 3-5 strict Toes to Bar. If this is too challenging, please do stall bar skin the cats x 5 reps.
B. 5 rounds for Time
Row x 250 Meters
Burpees x 10
rope climb with feet x 2
A. Every 120 sec, do 3-5 L sit to front Levers (L sit for 1 second and Front lever for 3 seconds) and 5 front squat x 5 sets
Front Squats should be at approximately 80% of your max.
The L sit to front lever is a fairly advanced movement so don't be surprised if you have trouble with it. If it is too challenging, please do 3-5 strict Toes to Bar. If this is too challenging, please do stall bar skin the cats x 5 reps.
B. 5 rounds for Time
Row x 250 Meters
Burpees x 10
rope climb with feet x 2
Wednesday, November 6, 2013
A1. Clean Grip Deadlift
5, 5, 5 (if you know your 1RM clean, start your first set at that weight). If you are a beginner or intermediate, take your max 5 RM or 3 RM clean and begin there.
A2. HSPU
Beginner: Downward Dog HSPU x 5 reps
Intermediate: 5 chest to wall hspu (elevated head if necessary), rest 15 sec and do 5 downward dog HSPU
Advanced: to floor or elevated hands chest to wall. More advanced should work on freestanding hspu x 3-5 reps
3 sets. Rest 60 sec between movements
B. 4 Rounds for Time:
Push Press x 12 65/95 lbs
Jumping Squats x 12
FrostFit Competitors
A. Hang Power Cleans 2, 2, 2, 2
B. Clean Grip Deadlifts
5, 5, 5 (Your first set should be your max clean).
PM. Come to Lifting
5, 5, 5 (if you know your 1RM clean, start your first set at that weight). If you are a beginner or intermediate, take your max 5 RM or 3 RM clean and begin there.
A2. HSPU
Beginner: Downward Dog HSPU x 5 reps
Intermediate: 5 chest to wall hspu (elevated head if necessary), rest 15 sec and do 5 downward dog HSPU
Advanced: to floor or elevated hands chest to wall. More advanced should work on freestanding hspu x 3-5 reps
3 sets. Rest 60 sec between movements
B. 4 Rounds for Time:
Push Press x 12 65/95 lbs
Jumping Squats x 12
FrostFit Competitors
A. Hang Power Cleans 2, 2, 2, 2
B. Clean Grip Deadlifts
5, 5, 5 (Your first set should be your max clean).
PM. Come to Lifting
Tuesday, November 5, 2013
A1. Back Squats
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, plus doubles.
A2. Pulling
Beginners: 10 sec arch scap pulling, rest 15 sec and then 5 Ring Rows @ 31x3x 4 sets
Intermediate: chin ups or pull ups 3, 3, 3, 3 (if you have 1 rep follow with 15 sec rest and 5 ring rows @ 31x3 x 4 sets
Advanced: Archers. Pick your poison. x 2-5 reps x 4 sets
Rest 90 seconds between movements.
B. Kettlebell Swing 35/55 lbs AMRAP in 30 sec
Rest 30 sec.
Burpees AMRAP in 30 sec,
Rest 30 sec.
Double unders AMRAP in 30 sec.
3 sets
FrostFit Competitors - Do only Part A below.
A. IN 2 MINUTES:
7 front squats (do not use a rack) @70%
7 chest to bar kipping pull-ups
AMRAP kipping HSPU
Rest 4 minutes
5 sets
Beginners: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max, plus doubles.
A2. Pulling
Beginners: 10 sec arch scap pulling, rest 15 sec and then 5 Ring Rows @ 31x3x 4 sets
Intermediate: chin ups or pull ups 3, 3, 3, 3 (if you have 1 rep follow with 15 sec rest and 5 ring rows @ 31x3 x 4 sets
Advanced: Archers. Pick your poison. x 2-5 reps x 4 sets
Rest 90 seconds between movements.
B. Kettlebell Swing 35/55 lbs AMRAP in 30 sec
Rest 30 sec.
Burpees AMRAP in 30 sec,
Rest 30 sec.
Double unders AMRAP in 30 sec.
3 sets
FrostFit Competitors - Do only Part A below.
A. IN 2 MINUTES:
7 front squats (do not use a rack) @70%
7 chest to bar kipping pull-ups
AMRAP kipping HSPU
Rest 4 minutes
5 sets
Monday, November 4, 2013
A. Clean and Jerk
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: daily max plus doubles.
B. Elizabeth
21-15-9
Power Clean 95/135 lbs
Ring Dips
For those competing in FrostFit, do as close to prescribed as possible.
IF you have 5 ring dips, do 15, 9 and 3 but keep the power cleans @ 21, 15, 9.
If you have 8 -10 ring dips, do prescribed.
IF you have no ring dips but have bar dips, do 3-5 reps/round
No bar dip? Do tricep bench dips x 7 reps (Elevated heels will make it more challenging).
Beginners:
7 power cleans
7 tricep bench dips
Rest 90 sec.
4 sets
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: daily max plus doubles.
B. Elizabeth
21-15-9
Power Clean 95/135 lbs
Ring Dips
For those competing in FrostFit, do as close to prescribed as possible.
IF you have 5 ring dips, do 15, 9 and 3 but keep the power cleans @ 21, 15, 9.
If you have 8 -10 ring dips, do prescribed.
IF you have no ring dips but have bar dips, do 3-5 reps/round
No bar dip? Do tricep bench dips x 7 reps (Elevated heels will make it more challenging).
Beginners:
7 power cleans
7 tricep bench dips
Rest 90 sec.
4 sets
Saturday, November 2, 2013
Sunday, November 3, 2013
A. Power Snatch from Blocks
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles
B. Back Squat x 5 70% of your max.
Zero Seconds Rest
Toes to Bar x 10
push ups x 5-10
Rest 90sec
5 sets
Beginner: 5, 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily Max plus doubles
B. Back Squat x 5 70% of your max.
Zero Seconds Rest
Toes to Bar x 10
push ups x 5-10
Rest 90sec
5 sets
Sunday, October 27, 2013
Saturday, November 2, 2013
A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.
Rest 2 minutes
A2. Muscle Ups
Advanced: 1-5 strict; rest 2 minutes
Intermediate: bent arm x 3 reps (with or without a spot); rest 2 minutes
Beginner: either chin ups and ring dips or bar dips or eccentrics on chin ups and bar dips x 3 sets
B. 4 Rounds for time:
Box Jumps x 15 20/24"
Sandbag Clean and Jerk 10 reps 35/50 lbs
Beginners: step ups
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.
Rest 2 minutes
A2. Muscle Ups
Advanced: 1-5 strict; rest 2 minutes
Intermediate: bent arm x 3 reps (with or without a spot); rest 2 minutes
Beginner: either chin ups and ring dips or bar dips or eccentrics on chin ups and bar dips x 3 sets
B. 4 Rounds for time:
Box Jumps x 15 20/24"
Sandbag Clean and Jerk 10 reps 35/50 lbs
Beginners: step ups
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