Double-Duty AMRAP Doozy

Equip: (Pull-Up Set-Up), Barbell (105/85), optional: HSPU set-up (AbMat, etc.)

WARM-UP:

*10 x Toe-Hold Squat Stretch

*100m Run

*10 (5 ea. leg) x Mantis Stretch

*100m Run

*10 x Plow + Leg-Drop

*100m Run

*10 x Cobra-to-Down Dog

*100m Run

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SET #1:

30 Min. AMRAP (Goal = 4+ Rounds) -

*400m Run

*50 x Air Squat

*40 x Mountain Climb (R and L = 1)

*30 x Burpee

*20 x Pull-Up

*10 x Handstand Push-Up OR 6 x Wall Walk (your choice!)

SET #2:

15 Min. AMRAP “Lightweight DT” -

*12 x Deadlift (105/85)(Traditional DT Rx = 155/105; NOT what we’re doing today)

*9 x Hang Power Clean

*6 x Push Jerk

"IRT" - In Remaining Time

EQUIPMENT: Heavy DBs (20s - 25s), Pull-Up Bar w/ optional Box below, Mat, Rower (?)

WARM-UP:

*Active Stretch

-then:

40-30-20-10 x

*Air Squat

*Plank Windmill

*Straight Leg Bicycle

------------------------------------

In 10 Minutes:

*800m Run or Row

AMRAP in Remaining Time:

*5 x Burpee

*10 x Push-Up

*15 x Squat Jump

2 Rounds -

In 5 Minutes:

*400m Run or Row

AMRAP in Remaining Time:

*5 x Toes-to-Bar (challenge: Hanging Pass-Through)

*10 x DB Push-Up + Row

3 Rounds -

In 2.5 Minutes:

*200m Run or Row

AMRAP in Remaining Time:

*GI Jane (= Burpee-Pull-Up)(sub: Burpee-Box Jump-3 Jumping Pull-Up)

In 10 Minutes:

*800m Run or Row

AMRAP in Remaining Time:

*5 x Dive Bomber

*10 x Seated DB Shoulder Press OR Lunge Thruster

*15 x (Jumping) DB Deadlift

FINISHER:

TABATA: Donkey Kick + Push-Up (chllnge: Donkey Kick to Handstand + Push-Up)

TABATA: alternating rounds of Hollow Body Hold and V-Up

"THREE and ONE" for 3/1/2013

WARM-UP:
*Active Stretch

-then:

*400m Row

*@ Every 100m: 4 x Inchworm-Burpee-Lateral Hop over rower

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Pattern: (alt. strength and met con pairings)

3 Rounds -

3 Min. ON/ 1 Min. OFF -

*3 x Ex. A

*1 x Ex. B

3 Rounds (11 min.) -

3 Min. ON/ 1 min. OFF -

*3 x Star Jump

*1 x Burpee

(YOUR SCORE: total # of Burpees over all 3 rounds)

3 Rounds (11 min.) -

3 Min. ON/ 1 min. OFF -

*3 x Romanian Deadlift (85/65)(Rx+: 95/75)

*1 x Hang Power Clean and Press (85/65)(Rx+: 95/75)

(YOUR SCORE: total # of Clean and Press over all 3 rounds)

3 Rounds (11 min.) -

3 Min. ON/ 1 min. OFF -

*3 x Bear Complex (85/65)(Rx+: 95/75)

*100m Row

(YOUR SCORE: total # of Bear Complex over all 3 rounds)

3 Rounds (11 min.) -

3 Min. ON/ 1 min. OFF -

*3 x Sumo Deadlift High Pull (75/55)(Rx+: 85/65)

*1 x Deck Squat + Lateral Bar Hop (R and L = 1 rep (2 total deck squats))

(YOUR SCORE: total # of SDLHP over all 3 rounds)

Done Three Ways

Equip: Heavy DBs, Barbell, 2 Matching Heavy KBs + 1 LIghter KB

WARM-UP:

*Active Stretch

-then:

On Each End Line: 5 x Hand-Release Push-Up

*10m there/ back x Walking Lunge

*10m there/ back x Broad Jump

*10m there/ back x Bear Crawl (Fwd. there/ Bkwd. back)

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SET #1 (10 min. time limit):

10-8-6-4-2 x

*Thruster w/ barbell (85/65)(Rx+: 95/75)

*Thruster w/ DBs (palms face inward)(25s/15s)(Rx+: 30s/20s)

*Bottom-Up KB Thruster w/ 1 KB (1.25/1.0)

SET #2 (15 min. time limit):

10-8-6-4-2 x

*Barbell Burpee (85/65)(Rx+: 95/75)

*DB Burpee (25s/15s)(Rx+: 30s/20s)

*2KB Burpee-Deadlift (1.5)

SET #2 (15 min. time limit):

10-8-6-4-2 x

*Squat Clean w/ barbell DBs

*Squat Clean w/ DBs

*Squat Clean w/ 1 heavy KB (2.0/1.5)

FINISHER: 1600m Run + 40 x Sotts Press (45/33 (unloaded barbell))

-break the run/ Sotts reps in any manner you want

"Pick Up the Pace" - Take 2

NOTE: This class is a repeat of one we did at the Siskey Y back in October of 2012.  My dear friend, Tena, dug it up from the blog archives, I made a few changes, and voila!  This one HURT!!!  The one take-home message from this workout: Blame Tena! ;)

EQUIPMENT: Jump Rope, Heavy Dumbbells (20 lb. DBs), Mat

WARM-UP:

4 Min. AMRAP -

*40 x Jump Rope

*4 x Pass Through w/ jump rope

*8 x Overhead Squat w/ jump rope

WARM-UP/ SET #1:

10 Minute-Long Rounds -

Within 1 min., complete the following:

*10 x Air Squat

*10 x Push-Up (challenge: Hand-Release)

*10 x Sit-Up (arms crossed @ chest, elbows glued to chest & bum to mat, no momentum)

Whatever remains of your 1 min. = your rest ea. round

SET #2:

8 Minute-Long Rounds -

Within 1 min., complete the following:

*8 x DB Sumo Deadlift High Pull

*8 x DB Squat-Thrust (mod: unweighted)

*8 x Grasshopper (in plank: cross 1 leg beneath body, shin to inner forearm, hop switch)

Whatever remains of your 1 min. = your rest ea. round

SET #3:

6 Minute-Long Rounds -

Within 1 min., complete the following:

*6 x Donkey Kick to Push-Up (mod: donkey kick to plank)

*6 x Star Jump

*6 x OH Lunge Jump (R and L = 1?? (depends upon your ability))

Whatever remains of your 1 min. = your rest ea. round

SET #4:

4 Minute-Long Rounds -

Within 1 min., complete the following:

*4 x Around-the-World Deadlift

*4 x Surfer Get-Up (alt. lead leg ea. rep)

*4 x V-Up R/L/Together

Whatever remains of your 1 min. = your rest ea. round

SET #5:

8 Minute-Long Rounds - 

Within 1 min., complete the following:

*8 x DB Front Squat

*8 x DB Plank Row 

*8 x (Weighted) Butterfly Sit-Up

Whatever remains of your 1 min. = your rest ea. round

FINISHER:

*30 sec. x R Leg Lunge Hover Hold

*30 sec. x R Arm Single-Arm Plank Hold

*30 sec. x L Leg Lunge Hover Hold

*30 sec. x L Arm Single-Arm Plank Hold

*20 sec. x R Leg Lunge Hover Hold

*20 sec. x R Arm Single-Arm Plank Hold

*20 sec. x L Leg Lunge Hover Hold

*20 sec. x L Arm Single-Arm Plank Hold

*10 sec. x R Leg Lunge Hover Hold

*10 sec. x R Arm Single-Arm Plank Hold

*10 sec. x L Leg Lunge Hover Hold

*10 sec. x L Arm Single-Arm Plank Hold

“JACK, MEET JACKIE ON STEROIDS"

Above: SCARY STEROID DUDE (Erin does NOT promote use of steroids at all!  Besides, this is just nasty.)

EQUIPMENT: Rower, Barbell, Pull-Up Bar, Box, KB

WARM-UP:

*Active Stretch

-then:

2 Rounds -

*200m Row

*10 x Weightless OH Squat

*10 x Push-Up + Windmill

-------------------------------------------------------------

...below is the traditional benchmark XFit WOD:

“JACKIE:”

For Time -

*1000m Row

*50 x Thruster (45 lb.)

*30 x Pull-Up

...this is the beefed up Jackie we’re going to do, instead:

A) “JACKIE ON STEROIDS” 

For Time -

*1000m Row

*50 x Thruster (75/53)(Rx+: 85/65)

*30 x Burpee-Pull-Up

(Erin’s time: 13:58 Rx+)

--------------------------3 min. recovery

B) “JACK:” 

20 min AMRAP -

*10 x Push Press (95/75)(Rx+: 115/ 85)

*10 x KB Swing (1.5/ 1.0)

*10 x Box Jump (24/ 20)

(Erin’s score: 12 Rounds + 7 Push Press Rx+)

--------------------------5 min. recovery

C) FINISHER (if time):

AMRAP in remaining time:

*100m Run 

*10 x Romanian Deadlift

5-Rounder Round-Up

EQUIPMENT: Barbell (85/65) OR Dumbbells (30/20), Slam Ball (30/20), Rower

WARM-UP:

*Active Stretch w/ 100m (SB) Run b/w stretches

----------------------------

SET #1:

5 Rounds -

*10 x Power Snatch (85/65) (or, w/ DB: SDLHP to X (30/20))

*10 x Hand-Release Push-Up

SPEED:

5 Rounds -

*100m Run Sprint every :40

SET #2:

5 Rounds -

*10 x Toes-to-Bar

*10 x Burpee

SPEED:

5 Rounds -

*100m Row Sprint every :40

SET #3:

5 Rounds -

*10 x Slam Ball Wall Ball

*10 x Ball Slam

SPEED:

5 Rounds -

*100m Run Sprint every :40

SET #4:

5 Rounds -

*10 x Strict Press (85/65) (or, w/ DB (30/20))

*10 x Overhead Lunge in place (85/65) (or, w/ DB (30/20))