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Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Squat 3x5 (225 lbs.) Deadlift 5 RM (225 lbs.) Rest Day Squat 3x5 (235 lbs.) Power Clean 5x3 (135 lbs.) Rest Day Rest Day
Strength Workout of the Day
Press 3x5 (185 lbs.) Bench 3x5 (190 lbs.) Strict Chin Ups 3 x max reps
(SWOD)
Actual Performance
Squat 5, 4, 5 / Press 5,4,5 Deadlift 5 reps (increase weight) Rest Day Squat 5, 5, 3, (10x 135) / Press 5, 5, 5 Power Cleans 5, 3, 3, 3, 3 / Strict Chin-Ups 10, 7, 7 Rest Day Rest Day
Complete 8 rounds: Complete for time: Complete 7 rounds: Complete 8 rounds: 9 on 7:Complete 5 rounds for time:
3 Hang Power Cleans - 155 lbs 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Rest Day 1 Minute of Calorie Row 1 Max Height Box Jump 9 Rack Thrusters 135 lbs Rest Day
8 rds. 12:26 4 sets (45 lbs BB/bent over row) for 1 minute; 7 sets 9 Rack Thrusters 95 lbs / 7 ball slams (20 lbs.)
Actual
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Squat 3x5 (235 lbs.) Deadlift 5 RM (250 lbs.) Rest Day Bench 3x5 (195) Power Clean 5x3 (145) Rest Day Rest Day
Strength Workout of the Day
Squat 5, 5, 5 (note: go down to 205 IOT work on Power Cleans: 3x105lbs, 3x115lbs, 3x135lbs,
5x250lbs, 5x250 lbs. 15x135lbs (warm up), 5x195lbs, 5x195lbs, *4x185lbs
complete range of motion) 3x135lbs, *3x135lbs
As many rounds as possible in 15 minutes of: Complete 5 rounds for time: On the Minute.... Five rounds for total reps of:
Perform 2 Squats and Max Rep Push Ups on the 135 pound Thrusters, 15 seconds: (95lbs) 4 reps, 6
1 Push Press @ 65% of body weight (115 lbs) 3 Power Cleans 75% of body weight Rest Day 53 yard Farmer's Walk Rest Day
minute for 12 minutes. reps, 7 reps, 7 reps, 7reps
1 Strict Pull Up 5 Box Jumps 24" *Perform Squats @ 65% of 1 RM (165 lbs) Sprint 1/2 Gasser Rest 45 Seconds
Pull-Ups
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Squat 3x5 (210 lbs) Pull Ups 3 x max reps Rest Day Squat 3x5 (215 lbs) Strict Chin Ups 3 x max reps Rest Day Rest Day
Strength Workout of the Day
Complete 5 rounds: As many rounds as possible in 15 minutes: The Ensign Complete 4 rounds for time: For time:
Rest 30 seconds between efforts 9 Toes to Bar 6 Push Ups 10 GHD Sit Ups 30 Burpees
Daily Workout of the Day (DWOD)
8 x 10 Yard Flying Starts (rest 30 seconds between Perform Air Squats on Rounds 1, 3, 5 and Ring
efforts) Dips on Rounds 2, 4, 6.
*take 10 yards to accelerate, you should be full Repeat this sequence 6 times (6 rounds). Rest for 1
speed by the time you hit your start. minutes between the 3 minute rounds.
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Squat 3x5 (220 lbs) Deadlift 5 RM (285 lbs) Rest Day Squat 3x5 (225 lbs) Power Clean 5x3 (120 lbs) Rest Day Rest Day
Strength Workout of the Day
Pull Ups 3 x max reps Bench 3x5 (200 lbs) Supine Ring Pull Ups 3 x max reps
(SWOD)
Actual Performance
3 rounds for time: For time: Complete the following: Complete the following: Tabata DL Challenge
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Squat 3x5 (230 lbs) Deadlift 5 RM (295 lbs) Rest Day Squat 3x5 (240 lbs) Power Clean 5x3 (135) Rest Day Rest Day
Strength Workout of the Day
Press 3x5 (110 lbs) Overhead Squats 8x2 (115 lbs) Strict Chin Ups 3 x max reps
(SWOD)
Actual Performance
Complete 5 rounds: As many rounds as possible in 15 minutes of: On the minute On the minute: Complete 10 rounds for time:
Complete 2 Squats and 1 max height box jump on Perform 3 Power Cleans and 6 Ball Slams on the
Handstand Hold - 30 seconds 10 True Push Ups Rest Day 5 Burpees Rest Day
the minute for 15 minutes. minute for 10 minutes.
Static Pull Up Hold - 30 seconds Shuttle Run - 40 yards *Ball Slam use 40 lbs (20lbs) 5 Burpees
Daily Workout of the Day (DWOD)
7 rds. 32:20:00
Handstad Pushups - 1*, 1*, 1*, 0*, 2* Strict
Actual
Pullups - 5, 5*, 6*, 3*, 3* Ring Squat was 190lbs Power Cleans - 100lbs
Dips - 7, 6, 7, 8*, 3*
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Squat 5x1 Overhead Squats 8x2 Rest Day Press 5x1 Rest Day Rest Day
Strength Workout of the Day
4 x 30 Meter
Complete theSprints (rest
following 30 seconds between
sprints:
Bench 5x5 (set new PR) Strict Chin Ups 3 x max reps
efforts) Rest 30 seconds then…
10 x 10 Meter
Complete Flying Starts
the following (rest 30 seconds
sprints:
between efforts)
(SWOD)
Complete 5 rounds: As many rounds as possible in 15 minutes of: On the minute On the minute: Complete 10 rounds for time:
Complete 2 Squats and 1 max height box jump on Perform 3 Power Cleans and 6 Ball Slams on the
Handstand Hold - 30 seconds 10 True Push Ups Rest Day 5 Burpees Rest Day
the minute for 15 minutes. minute for 10 minutes.
Max Handstand Push Ups 10 Supine Ring Pull Ups *70-75% of 1 RM for Squat *Complete Power Cleans at 70-75% of 1 RM 10 Lateral KB Swing RT - 2 pood
Static Pull Up Hold - 30 seconds Shuttle Run - 40 yards *Ball Slam use 40 lbs 5 Burpees
Daily Workout of the Day (DWOD)
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Squat 3x5 (245 lbs) Power Snatch 8x2 Rest Day Rest Day Rest Day Rest Day
Strength Workout of the Day
Complete 4 rounds for time: Complete 5 rounds for time: Complete 3 rounds: CF Football Total Complete 10 rounds:
20 Quick Feet & Sprint 10 yards out & back: 15 sec *Row for 1 minute as many meters as you can, rest
10 Strict Pull Ups (alternating grip every round) 21 Double Unders Squat 1 Rep
to complete x 4 (total of 60 seconds) one minute.
22:24 2,600m
SQ - 285lbs
Actual
BP - 225lbs
DL - 345lbs
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Amateur: Squat 3x5 (250 lbs) Deadlift 5 RM (310 lbs) Rest Day Amateur:Squat 3x5 (260 lbs) Amateur Rest Day Rest Day
Strength Workout of the Day
Press 3x5 (120 lbs) Bench 3x5 (205 lbs) Power Clean 5x3 (160 lbs)
Collegiate:Barbell Step Ups 4x8 (8 each leg)
Collegiate: Front Squat 5x5 Collegiate
(SWOD)
Complete 5 rounds for time of: On the minute Complete 6 rounds: Complete 3 rounds: Complete 5 rounds for time:
One Arm Farmer Walk (RT) 40 yards - 1/3 body 3 Power Snatches - 75% of body weight (135 lbs,
Sprint a 20 yds – 40 yds – 20 yds shuttle drill Complete the following on the minute for 8 minutes: Rest Day Sprint 200 yards Rest Day
weight actually used 45lb bar)
One Arm Farmer Walk (LT) 40 yards - 1/3 body 5 Handstand Push Ups (No. 2 biggest band, 12th
8 Kettlebell Swings 2 Pood 3 Weighted Pull Ups *Rest to Work - 3:1
weight hole on Power rack)
Power Cleans: 5, 2, 2, 2, 2, 2, 2, 3
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Press 3x5 (120lbs) Strict Pul Ups 3 x max reps Dips 3 x max reps Strict Chin Ups 3 x max reps
Collegiate: Front Squat 5x1 (200lbs) Collegiate: Power Clean 3, 3, 3, 3, 3 Collegiate: Floor Press 5x1 Collegiate: Power Clean 3, 3, 2, 2, 1, 1, 1
(SWOD)
*For every penalty counted, perform a 1000 meter *Definition of Supine - The supine position is a
3. Push Ups One Arm Overhead Walk LT 20 yards
row. position of the body; lying down with the face up.
*True Push Ups are done with both hands and feet *Make sure you reach full extension on your strikes.
balancing on parallets, make sure you get your 5. Calorie Row *You can sub ball slams, plate slams or dumbbell
chest below parallel. slams. Be creative.
**In this workout you move from each of five stations after a minute. This is a
five-minute round from which a one-minute break is allowed before repeating.
The clock does not reset or stop between exercises. On call of "rotate," the
athlete/s must move to next station immediately for good score. One point is
given for each rep, except on the rower where each calorie is one point.
9 rds
Actual
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Amateur: Squat 3x5 (270 lbs) Amateur: Deadlift 5 RM (335 lbs) Rest Day Amateur: Squat 3x5 (275 lbs) Amateur Rest Day Rest Day
Strength Workout of the Day
Press 3x5 (120 lbs) Strict Pull Ups 3 x max reps Bench Press 3x5 (195 lbs) Power Clean 5x3 (165)
Collegiate: Skill Work - 20 minutes from
Collegiate: Overhead Squat 1, 1, 1, 1, 1 Collegiate Squat 5 x 1 (310 lbs) Collegiate
Gymnastics WOD Library
(SWOD)
5 one arm DB power snatch RT - 50 lbs Row for 5 minutes at a 20 stroke per minute pace Rest Day 3 Power Snatches 4 x 100 yard Sprints On the minute: Rest Day
5 one arm DB power snatch LT - 50 lbs Max Push Ups in 5 minutes 3 Power Snatches Max Pull Ups in 5 minutes
Daily Workout of the Day (DWOD)
5 one arm DB overhead squats LT - 50 lbs then... *Do Not Drop The Weight During the Round. then... The goal is to complete 100 total thrusters.
*For row, no more than 100 strokes can be used in *If weight is dropped, count number of drops and
*3:1 rest : work
5 minutes. perform an equal amount of burpees as a penalty.
70lbs for power snaches, got up to 95lbs. 10 rds. For 100 thrusters (80lbs)
Rows
MON TUES WED THURS FRI SAT SUN
Date 22-Nov-10 23-Nov-10 24-Nov-10 25-Nov-10 26-Nov-10 27-Nov-10 28-Nov-10
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Amateur: Squat 3x5 (280 lbs) Amateur Rest Day Amateur Amateur: Power Clean 5x3 (160lbs) Rest Day Rest Day
Strength Workout of the Day
Press 3x5 (120 lbs) Deadlift 5 RM (340 lbs) Squat 3x5 (add 5 lbs to last workout) Strict Chin Ups 3 x max reps
Collegiate: Squat 3x5 (280 lbs) Supine Ring Rows 3 x max reps Collegiate Collegiate
(SWOD)
Press 5x1 (135lbs) Front Squat 3, 3, 3, 3, 3 (225lbs) 20 minutes from Gymnastics WOD LIbrary
Actual Performance
As many rounds as possible in 15 minutes of: Complete 10 rounds: Complete 10 rounds for time of: Complete: Tillman
1 Handstand Push Up
1 Strict Chin Up 1 Twenty Yard Short Shuttle Run 10 Sledge Hammer Strikes RT then... 7 Deadlifts - 315 lbs (Actually 255lbs)
1 Ring Dip
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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Collegiate Amateur Rest Day Amateur: Squat 3x5 (280 lbs) Amateur: Power Clean 5x3 (140lbs) Rest Day Rest Day
Strength Workout of the Day
Squat 10x2 (205lbs) (45 secs rest) Deadlift 5 RM (add 10 lbs to last workout) Bench Press 3x5 (200 lbs) Strict Chin Ups 3 x max reps
Collegiate: Power Cleans 15x1 @ 75% of 1 RM
Press 5x5 (new PR) Collegiate: Power Snatch 1, 1, 1, 1, 1, 1, 1 Collegiate: Front Squat 1,1,1,1,1 (200 lbs)
(45 sec rest)
(SWOD)
One Arm DB Rows 3 x max reps Front Press 1,1,1,1,1 (225 lbs) Weighted Strict Chin Ups 3 x max reps
Actual Performance
Complete 7 rounds for time of: Complete: Complete 5 rounds: On the minute for 15 minutes:
7 Ball Slams 40 lbs then... 1 Minute of GHD Back Extension Isometric Hold
Hip Crossover Hip Crossover Hip Crossover Hip Crossover Hip Crossover
World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch World's Greatest Stretch
Hand Walk Hand Walk Hand Walk Hand Walk Hand Walk
Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist Backward Lunge w/Twist
Active Warm Up
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