Clean Fitness Workout #228

Day 43/56

CONDITIONING:
With a continuously running clock for 7 minutes:

2 Deadlifts

Start at 55% of your Deadlift 1RM, and add no less than 10 pounds, no more than 20 pounds per set. Keep the clock going and lift when you're ready.

Post starting and final load.

Then;
20 Calorie Row

INTENSITY:
21-15-9 Reps for Time of:
Clean (95/65)
Ring Push-Ups

RESET:
2 Rounds:
4 Wall Walk-Ups
6 Barbell Roll-Outs
8 KB Goblet Squats (3s hold at the bottom)

Double Under Fitness Workout #188

Day 100/112

CONDITIONING:
Snatch Complex: High-Hang, Hang and Full*

2 sets: 1 Complex @65% of 1RM
2 sets: 1 Complex @75%
1 set: 1 Complex @85%

*Complete this complex of 3 snatches without dropping the bar.

INTENSITY:
3 Rounds for Time of:
50 Double Unders
10 Dumbell Cleans (45/25) - both arms
250m Row

RESET:
3 Rounds of:
20s Dueling Ropes
50' Bear Crawl

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???

Tabata This Fitness Workout #130

Day: 10/112

INTENSITY:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

RESET:
Max Bar Dead-hang
60s Sit-Squat and Hold
Max Parallette L-Sit
60s Plow Pose
Max Double Unders (UB)

2013 Regionals Series - Jackie - Fitness Workout #93

Day 13/58

INTENSITY:
Jackie
For Time:
1000m Row
50 Thrusters (45/35)
30 Pull-Ups

RESET:
2 Rounds of:
15 GHD Back-Extensions
10 Bumper Around the Worlds (each direction)
15 GHD Sit-Ups

Rowing Chipper Fitness Workout #82

Day 112/112

Last day of the Alpha Cycle! Congratulations!

INTENSITY:
For Time:

30 Front Squat (135/85)
Row 1000m
20 Bar-Facing Burpees
Row 500m
20 Clean and Jerk (135/85)
Row 250m
30 Box Jumps (24/20)

RESET:


2 Rounds of:
50' Spiderman Lunge
10 LIGHT KB Swings
10 GHD Sit-Ups

Annie Are You OK Fitness Workout #66

Day 92/112


INTENSITY
Annie Are You OK?
21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)

RESET:
2 Rounds of:
Max Handstand Walk
10 GHD Sit-Ups
2 Complete Skin-the-Cats (back and then forward again)

Rowing Fitness Workout #56

Day 78/112

INTENSITY:

Row 1 minute max effort then rest 1 min for 20 minutes.

Goal is to reach 3000m in 10 rounds of row/rest. DO NOT pull past the minute and let the rower do the work for you! Don't cheat yourself.

Penalty: For every 5m under 3000 do 1 handstand push-up.

Post total meters rowed and HSPU's as penalty.

RESET:
Up to 10 minutes, practice backwards roll to push-up position. If you have backwards roll to push-up down, work on backwards roll to handstand.

Backwards Roll to Push-Up - http://gymnasticswod.com/content/back-extension-roll-progression
Backwards Roll to Handstand - http://gymnasticswod.com/content/straight-arm-back-extension-roll-push-position

Tabata This Fitness Workout #50

Day 71/112

INTENSITY:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

The score is the least number of reps for any of the eight intervals.


RESET:
Max Bar Dead-hang*
60s Squat Bridge
Max Parallette L-Sit
60s Plow Pose

*Hang from the pull-up bar, full arm extension, for as long as possible

Handstand Walk Fitness Workout #46

Day 65/112

Intensity
3 Rounds for Time:
50' Handstand Walk
25 Push-Ups

Reset
For 10 Minutes:
Work on ROW technique
If your row technique is solid as <strong>approved by your coach</strong>
complete 2x500m row with a 60s rest between each set

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

Zeus Fitness Workout #40

Day 57/112

No Heavy Today!

INTENSITY:
Zeus (Scale 1 round, 2 rounds or 3 by ability level)
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps


U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


RESET:
Stretch out!

Rowing Fitness Workout #36

Day 49/112

INTENSITY:
3 Rounds for Time of:
500m Row
25 Sit-Ups
25 Push-Ups

RESET:
2 Rounds of:
8 Floor Wipers (135/95)
12 Gladiator Landmine Thruster (45/25)

Heavy Bench Fitness Workout #22

Doing Army PT in the heat with armor and gear! 

Phase 1 - Day 29/112

HEAVY:
10,9,8,7,6,5,4,3,2,1 Reps of:
Bench Press
Push-Ups

INTENSITY:
Row 2k

RESET:
2 Rounds of:
10 Landmine Bus Drivers
10 Landmine Front Squats
10 Suspension Trainer Y Fly
http://www.youtube.com/watch?v=RQ3ZuM0pUqQ

Chipper Fitness Workout #19

Phase 1 - Day 25/112

INTENSITY:
For Time:
50 Air Squats
40 Burpees
30 Wall Balls
20 Calorie Row
10 Weighted Pull-Ups (45/25)

RESET:
For Quality:
3 Rounds of:
3 Wide-Grip Pull-Ups
5 Landmine Squat and Press (45/25)
7 Samson Lunges

Intense Fitness Workout #1

Phase 1 - Day 1/112

INTENSITY:
3 Rounds for Time of:
15 Ring Rows
25 Wall Balls (20/12)
500m Row

RESET:
10 Air Squats
Squat Bridge - 2 minutes
Leg and Ankle Mobility w/ bands - 2 minutes
 Instructional - http://www.mobilitywod.com/2011/09/episode-313-improving-ankle-range-super-friend-addition.html
10 Air Squats

10 DEC 2012 - Tabata Drills

Kiss the floor if it makes you feel better!!

INTENSITY:
Tabata Work - following the Tabata format; 20 seconds ON / 10 seconds OFF for 4 minutes each; perform the following exercises with no breaks

Push-Up
Sit-Up
Air Squat
Row (for calories)

Add the TOTAL number of reps completed for all exercises.

RESET:
FOR QUALITY, 10-8-6-4-2 rep rounds of:
V-Ups
Spiderman Walking Lunge Steps
KB Push Press (1p / .5p)

06 NOV 2012 - Run, Row and Deadlift...oh my

INTENSITY:
For Time:
1 Mile Run
2k Row
30 Deadlift (185/135)

RESET:
15 Butterfly Sit-Ups
60s Squat Bridge
15 Bear Crawl Steps
60s Cobra Pose

12 OCT 2012 - CrossFit Chipper

INTENSITY:
For Time:
250m Row
25 Hang Power Cleans (75/45)
25 Dips
25 Front Squats (75/45)
25 Sit-Ups
25 SDHP (75/45)
25 Burpees
25 Thrusters (75/45)
250m Row

RESET:
2 Rounds, 10 Reps of:
Landmine Bus Drivers (each direction)
Suspension Pikes

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