Wall Ball Fitness Workout #231

Day 48/56

CONDITIONING:
Run 1 Mile

Then;
500m Row

INTENSITY:
3 Rounds For Time of:
15 Wall Ball (20/12)
15 Pull-Ups, Strict
30 Double Unders

RESET:
2 Rounds of:
10 Around the Worlds (45/25 lbs plate)
15 KB Swing (1p/.5p)
4 Turkish Get-Up (Alternating; 1p/.5p)

Wall Ball Fitness Workout #222

Day 32/56

CONDITIONING:
Death by Deadlift -
Deadlift (225/155) on the minute every minute, adding 1 deadlift each minute and continue to add 1 deadlift each round (minute) until you can no longer continue.

Then;
400m Sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls
50 Double Unders

RESET:
50' Spiderman Walking Lunge
4 Turkish Get-Ups
50' Bear Crawl
10 Good Mornings (45/35)

AMRAP Fitness Workout #219

Day 27/56

CONDITIONING:
Complete the following:

5 Rounds:
Bear Complex @ 55% of your Push-Press 1 RM

*Each round of the Bear Complex is 7 sets of the following sequence (without dropping the bar):
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press
Reset

Then;
30 Burpees

INTENSITY:
AMRAP; 5 Minutes
5 KB Swings (2p/1.5p)
5 Ball Slams (20/12)
10 Double Unders

RESET:
10 Calorie Row
6 Turkish Get-Ups
50 Mountain Climbers
60s Plow Pose

Chipper Fitness Workout # 173

Day 72/112

SKILL WORK:
Test: Max 1 Rep Broad Jump

Skill: Rope Climb
For 10 minutes, work skill, technique and form


Scale: If you need to scale down from an actual rope climb:

 - Practice laying flat on your back and pulling yourself to a standing position with just your arms
 - and towel pull-ups; take a towel, throw it over the bar and do pull-ups by alternating the length of the towel from right to left and back again.
 - and 30s dueling ropes

 Rest as needed, but get the work in. This is a perishable skill from a musculature perspective. If you do not practice, you will lose it.

INTENSITY:
For Time:
Row 500m
Bear Crawl 50'
50 Ball Slams (20/12)
400m Backwards Run
40 Air Squats
40 Sit-Ups
30 Double Unders
30 Thrusters (75/45)
30 Mountain Climbers (2 legs, 1 rep)

Scale: Cut all reps in half, maintain same distances on row and run.



RESET:
Test: Max 1 Rep Broad Jump (again)

Internal and External Hip Rotation Mobility - how close can you get to the movements in this video???

Death By Burpees Fitness Workout #157

Day 51/112

INTENSITY:
Death By Burpees
Starting at 5 reps, complete all the reps within the minute, then add 1 rep for the next minute

1st Minute: 5 reps
2nd Minute: 6 reps
3rd Minute: 7 reps
etc.

Continue until you cannot complete the requisite number of reps within the minute.

When you are finished with burpees, immediately run 400m

RESET:
100' Prowler Push, bodyweight
60 seconds Dueling Ropes
100' Backwards Run

Double Under Fitness Workout #156

Day 50/112

INTENSITY:
For Time
50 Double Unders
21 Box Jumps (24/20)
9 Deadlift (185/135)
50 Double Unders
15 Box Jumps
15 Deadlift
50 Double Unders
9 Box Jumps
21 Deadlift

RESET:
2 Rounds
5 Iron Crossovers (each way)
10 GHD Hip Extensions
Max Bridge (Gymnastics bridge; attempt it!)

Double Under Fitness Workout #129

Day 9/112

INTENSITY:
5 Rounds for time of:
15 Double Unders
12 Knees to Elbows
9 Push-Press (95/65)

RESET:
2 Rounds of:
2 Skin the Cat
4 Strict Pull-Ups
6 Goblet Squats
20 Pass Throughs

Run, Double, Row Fitness Workout #43

Day 62/112

INTENSITY:
Run 1600m
100 Double Unders
Row 2000m

RESET:
2 Rounds of:
50' Bear Crawl
15 Cobra Push-Ups
60s Plow Pose

Double Under and Sandbag Fitness Workout #39

Day 54/112

INTENSITY:
For Time and in any combination, complete the following reps:
100 Double Unders
100 Sandbag Over the Backs
100 Sit-Ups

RESET:
20 Landmine Bus Drivers
20 Suspension Mountain Climbers (1 leg, 1 rep)
25' Handstand Walk

Farmer's Carry Fitness Workout #28

Phase 2 - Day 37/112

INTENSITY:
3 Rounds for Time:
200m Run
100m Farmer's Carry (3p/2p)
50m Overhead Walking Lunge (45/25)
25 Push-Ups

RESET:
10-8-6-4-2 Reps of:
Hollow Rock
Deep Air Squats

Double Under Fitness Workout #27

Phase 2 - Day 36/112

INTENSITY:
For Time:
100 Double Unders
10 Hang Power Cleans (185/135)
75 Double Unders
10 Front Squats
50 Ring Rows

RESET:
25 Bench Dips
25 Toes to Bar
25 Walking Lunges
25 Spiderman Lunges

Double Under Fitness Workout #20

Phase 1 - Day 26/112

INTENSITY:
3 Rounds for Time:
50 Double Unders
25 KB Swing (1.5p / 1p)
10 Deadlift (225 / 155)

RESET:
21-15-9 reps of:
High Kick, Left
Hollow Rock
High Kick, Right
Walking Lunge

Snatch AMRAP Fitness Workout #8

Phase 1 - Day 10/112

INTENSITY:
AMRAP 10 Minutes
10 HSPU
30 Snatch (95/65)
60 Double Unders

RESET:
2 Rounds of
20 Hollow Rocks
5 Bridge Ups and Hold 3 seconds
http://gymnasticswod.com/content/bridge

Intensity Fitness Workout #2

Phase 1 - Day 2/112



INTENSITY:
AMRAP, 12 Minutes
5 Pull-Ups
10 Overhead Walking Lunge Steps (25/10)
15 Double Unders

RESET:
10 Spiderman Lunges
10 Box Jumps (6" higher than you normally jump in a WOD)
10 Bench Dips
60s Cobra Pose

12 NOV 2012 - Overhead Squats and Double Unders

INTENSITY:
Three Rounds for Time of:
10 Overhead squat (135/95)
50 Double-unders


RESET:
2 Rounds of:
25 Bear Crawl Steps
60s Squat Bridge
25 Bench Dips

17 SEP 2012 - K2E, KBS, DU and Row

INTENSITY:
For Time:
50 Knees to Elbow
100 KB Swings (1p / .5p)
150 Double Unders
300m Row

RESET:
For Quality:
10 Minute Squat Test

10 SEP 2012 - Push-Ups, Double Unders, Box Jumps

INTENSITY:
For Time:
100 Push-Ups
100 Double Unders
100 Box Jumps (24/20)

Post times and comments below! :)

RESET:
50' Bear Crawl
10 Spiderman Lunges
60s Downward Dog Position
60s Cobra Position

14 JUN 2012 - HSPU, Back Squat, Push-Ups, Double Unders, KB Swing

HEAVY:
Clean and Jerk
Between each set, perform:
6 KB Goblet Squats
8 Push-Ups

INTENSITY:

In 15 minutes, make it as far down the ladder as you can, of;
10 HSPU
20 Back Squats (225#/155#)
30 Push-Ups
40 Double Unders
50 KB Swings (55#)
40 Double Unders
30 Push-Ups
20 Back Squats
10 HSPU


RESET:
Slow, For Quality:
10 Squat + Landmine Press*
10 Cobra Push-Ups


*Squat + Landmine Press: With the landmine in-hand, up and at your chin level, go down into the bottom of the squat. At the bottom of the squat, perform a single press overhead with the landmine.

13 JUN 2012 - AMRAP Box Jumps, Wall Balls, HSPU

HEAVY:
Snatch
Between sets, perform:
4 Ring Rows
2 Ring Dips

INTENSITY:

15 Minute AMRAP
20 Box Jumps
15 Wall Ball
5 HSPU


Derived from a http://www.crossfitstrong.com WOD, 13 JUN 2012.

RESET:
150 Double Unders

30 MAY 2012 - AMRAP Farmer's Carry and Double Unders

HEAVY:
Rest Day

INTENSITY:
AMRAP, 30 Minutes:
400m Farmer's Carry (4p/3p)
30 Double Unders

4 pood is a 2-pood kettlebell (32kg) in each hand.

RESET:
3 Rounds of:
5 Around the Worlds (each direction)
10 Bumper Sit-Up and Press
15 Bumper Back-Squats

Use at 45lbs (or to your ability) bumper plate for these exercises.
The Sit-Up and Press is simply doing a sit-up with the bumper plate on your chest. At the top of the sit-up, press the bumper plate over your head.
Bumper Back-Squats just mean do a squat with the bumper on your back.