KB Swing Fitness Workout #229

Day 44/56

CONDITIONING:
EMOM, 10 Minutes
3 Push-Press

4 Rds @ 65%
2 Rds @ 70%
2 Rds @ 80%
1 Rd @ 85%
1 Rd @ 90%

Then;
Max Reps: Ball Slams in 7 Minutes

INTENSITY:
3 Rounds for Time of:
21 KB Swings (1.5p/1p)
21 Wall Balls (20/12)

RESET:
2 Rounds:
60s Wall Sit
60 Flutter Kicks (1 Leg, 1 Rep)
60 Mountain Climbers

Dumbbell Split Jerk Fitness Workout #208

Day 12/56

CONDITIONING:
5 Rounds of:
Bear Complex (65-70% of your push-press 1RM)
Rest 1 Minutes

Bear Complex is as follows:
1 power clean
1 front squat
1 push-press
1 back squat
1 (back) push-press

Note: Each Bear Complex is a set of 7 reps without setting down the bar.
Penalty: 5 burpee pull-ups for each time you have to drop the bar during the set of 7.

INTENSITY:
10,9,8,7,6,5,4,3,2,1 Reps for Time of:
Dumbbell Split-Jerk (45s/25s - each rep from the shoulders)
Push-Ups
2-Count Mountain Climbers (left/right is one rep)

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 KB Windmills

Tabata Rowing Fitness Workout #193

Day 107/112

HEAVY:
Clean
 Set 1: 3 reps @ 65% 1 Rep Max
 Set 2: 3 reps @ 75%
 Set 3: 2 reps @ 85%
 Set 4: 1 rep @ 95%

CONDITIONING:
EMOM, 5 Minutes
5 Wall Balls (20/14)
5 Box Jumps (24/20")

INTENSITY:
Tabata -
8 rounds each, 20s On / 10s Off; There is no break between exercises
Calorie Row
Push-Press (45/25)
Double Under
Pull-Ups

*Post your lowest rep round as your score

RESET:
50' Spiderman Lunge
50' Walking Lunge
50' Bear Crawl
50' Broad Jump

GHD Sit-Up Fitness Workout #190

Day 102/112

CONDITIONING: 
3 Rounds of:
200m DB Farmer's Carry(55s/35s)
Rest 90s

INTENSITY:
21-15-9 Reps of:
GHD Sit-Ups*
Push-Press (95/65)

*Sub 15/10lbs db weighted sit-up

RESET:
2 Rounds of:
20 Around-the-Worlds (bumper plate; any direction)
Max UB Plyo Push-Ups (alternate each rep)

Deadlift and Burpee Fitness Workout #181

Day 88/112

WARM-UP
4 Rounds:
Sprints, 250m
Rest 30 seconds

5 Minute EMOM
5 Pull-Ups

HEAVY:
Shoulder to Overhead series, EMOM

Strict Press:
1 x 5 Reps @ 75% 1 RM
1 x 5 Reps @ 85%

Push Press:
2 x 3 Reps @ 75%
1 x 1 Rep @ 85%

Push Jerk:
2 x 2 Reps @ 75%
1 x 1 Rep @ 85%

NOTE: If there are multiple sets in a lift, complete both sets EMOM before moving to the next higher set.

Rest 3 minutes, then:
FOR QUALITY:
Dead Lifts - 20 Reps @ 65% 1RM*

*Go for max (up to 20) unbroken

INTENSITY:
7 Rounds
14 Deadlift (135/95)
14 Bar-Facing Burpees
14 Hollow Rocks

RESET:
10 Minutes Mobility and Roll-Out

Backwards Run Fitness Workout #176

Day 81/112

INTENSITY:
3 Rounds for Time of:
400m Backwards Run
30 GHD Back Extensions
15 Push-Press  (75/45)

RESET:
12-9-6 Reps of:
Around the Worlds (45/25), Alternating each rep
Samson Lunge, Alternating
GHD Hip and Back Extensions

Rowing Chipper Fitness Workout #44

Day 63/112

INTENSITY:
For Time
Row 1000m
35 Med Ball Cleans
Row 750m
30 Box Jumps (24/20)
Row 500m
25 Pull-Ups
Row 250m
20 Push-Press (75/45)

RESET:
2 Rounds of:
60s Squat Bridge
60s Cobra Pose
20 Pass-Throughs

EMOM Push-Press Fitness Workout #32

Phase 2 - Day 43/112

HEAVY INTENSITY:
EMOM 12 Minutes
(Every Minute On the Minute)
4 Push-Press (70% 1 RM)
6 Weighted Box Jumps (35lbs / 18lbs)
8 Hollow Rock

RESET:
10 Minutes
"Backward Roll-to-Handstand" progression step 1
http://gymnasticswod.com/content/back-extension-roll-progression

AMRAP Sit-Up Fitness Workout #26

Phase 1 - Day 35/112

INTENSITY:
AMRAP, 12 Minutes
50 Sit-Ups
25 Wallballs
15 Pull-Ups
10 Dumbbell Push-Press (55/35)

RESET:
For 10 minutes practice Roll to Candlestick

Details at GymnasticsWOD

03 DEC 2012 - Sled Push, Push-Ups, DB Push-Press

INTENSITY:
2 Rounds for Time of:
50m BW Sled Push*
50 Push-Ups
50m BW Sled Push*
25 Dumbbell Push-Press (25/15)

*If you don't have a sled, do weighted walking lunges (25/15)

RESET:
"Groinage" MWOD

29 OCT 2012 - Run, KB Power Cleans, KB Push-Press, KB Windmills

INTENSITY:
5 Rounds For Time of:
400m Run
21 KB Power Cleans (1.5p / 1p)
15 KB Push-Press
9 KB Windmills


RESET:
20 Landmine Walking Lunges (45/25)
60s Cobra Pose
20 Landmine Press
60s Squat Bridge

25 OCT 2012 - Dumbbell Chipper

INTENSITY:
For Time:

50 Dumbbell Walking Lunges (45/25)
30 Dumbbell Power Cleans (45/25)
30 Dumbbell Walking Lunges
20 Dumbbell Push-Press
20 Dumbbell Walking Lunges
10 Dumbbell HSPU*

*Place the dumbbells on the ground and use them as your hand support for the HSPU.

RESET:
For 2 minutes each, perform:
Squat Bridge
Spiderman Lunge, Right
Spiderman Lunge, Left
Cobra Pose

07 SEPT 2012 - KB Swing, Push-Press, Run

INTENSITY:
5 Rounds for time of:
15 KB Swing (1.5p/1p)
21 Push-Press (75/45)
400m Run

RESET:
For Quality:
60s Plow Pose
50' Bear Crawl
60s Plow Pose
50' Crab Walk
25 Landmine Leg Raises

The CrossFit Games 2012 are going to be played on ESPN 2 this September (2012)! If you missed any part of the games or just want to watch the CrossFit Games 2012 again, check out this video!!

29 AUG 2012 - SDHP, Push-Press, Overhead Walking Lunge

INTENSITY:
5 Rounds For Time of:
10 SDHP (95/65)
10 Push-Press (95/65)
50' Barbell Overhead Walking Lunge (95/65)

RESET:
2 Rounds For Quality of:
15 Sit-Ups
15 Cobra Push-Ups
15 Hollow Rocks

20 JUN 2012 - Heavy Push-Press

HEAVY:
Push-Press
Between each set perform:
1 HSPU
6 Hollow Rock

INTENSITY:
Rest Day

The Paleo Diet and you: It’s really amazing when I start looking at the increase in sugar consumption compared to the increase in bowel diseases, diabetes, and other serious health conditions. We are causing all of these problems ourselves and very few people seem to care.

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If you have not already done so, I HIGHLY recommend following Dr. Cordain and his Paleo Diet methodology!

RESET:
400m Farmer's Carry (4p/3p)
400m Overhead Carry (45/25)
400m Run

03 JUN 2012 - "Filthy Fifty"

HEAVY:
Rest Day

INTENSITY:
"Filthy Fifty"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

A classic CrossFit workout. This one makes mice out of men...good luck! Post time to comments.

RESET:
2 Rounds, For Quality of:
10 Iron Cross, Right
Plow Pose, 60 Seconds
10 Iron Cross, Left
10 Samson Lunge Steps

01 MAY 2012 - Heavy Day, Front Squat and Push-Press

HEAVY:
Front Squat
After each set, perform:
10 Pull-Ups, 10 Push-Ups

Push-Press
After each set, perform:
10 Dips, 10 Air Squats

INTENSITY:
Rest Day
RESET:
3 Rounds for Quality of:
10 Around the Worlds, Right (45#/25 plate)
20 Push-Press (45#/25 plate)
10 Around the Worlds, Left
20 Overhead Walking Lunges (45/25 plate)

08 MAR 2012 - CrossFit Games Open 12.3

WORK:

3 Rounds, 10 Reps, Bar Only -
Hang Power Clean
Push-Press
Overhead Squat


WOD:
CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24” box
115 pound Push press, 12 reps
9 Toes-to-bar
Download the PDF for the workout, click here.
CrossFit Games Open 12.3 WOD instructions - video [wmv] [mov] [HD mov]

POST:
800m Run
30 Superman Extensions
14 Spiderman Lunges (7 each leg), 30 Second hold

04 MAR 2012 - "The Bear"

WORK:

5 x 3 Right Arm Dumbell Clean + Press + Windmill (see attached video)
5 x 3 Left Arm Dumbell Clean + Press + Windmill

WOD:
Complete "The Bear" (video link):
5 Rounds of the Bear Complex:
1 Clean
1 Front Squat
1 Push-Press
1 Back-Squat
1 Push-Press (from the back)

ONE ROUND consists of 7 reps of the above without dropping the bar or setting it on the ground (even to regrip). Take no more than 2 minutes between rounds. Dropping the bar results in a (F)ailure for the round. Go heavy on the last round. Post loads for each round.

POST:
3 Rounds of:
3 Kip-Ups
3 Wall Walk-Ups
3 Strict Pull-Up