Author Archive

10/10/15 – Saturday

Written by Joey Tudela. Posted in Fitness

“At 100 years old, Don Pellmann is probably in better shape than you. On Sunday at the San Diego Senior Games, he broke five age-group world records as the temperature crept toward 100 degrees. The secret to Don’s athletic longevity might be his stubborn attitude. (And probably not the fried macaroni and cheese he had for dinner the night before the meet.) Don doesn’t take vitamins and avoids water on race days. He acknowledged that he has had his shoes a long time, ‘but they’re not quite as old as me.’ He said he was a gymnast and a high jumper in his youth, but the Depression cut short his athletic career. In 1970, after he retired, Don entered a masters track meet. He did so well he kept going — to 127 meets.” —New York Times Sports Photo by Sandy Huffaker

WARM-UP

Coaches Warm-up

WOD

In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 300 Meters

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

10/9/15 – Friday

Written by Joey Tudela. Posted in Fitness

WARM-UP

Turkish Get-up skill practice

WOD

A.
Three sets of:
Romanian Deadlift (Straight legged) x 6-8 reps
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 30 Calories (400 Meter run)
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell or barbell Push Press
Row 30 Calories (400 Meter run)

10/8/15 – Thursday

Written by Joey Tudela. Posted in Fitness

WARM-UP

Line Drills

WOD

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many reps as possible in 5 minutes of:
Burpee box jumps (Step down from box no rebounds)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

10/7/15 – Wednesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

Set-up and warm-up movements for Part A

WOD

A.
Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters

10/6/15 – Tuesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

3 Rounds of
10 Double unders (30 Singles)
10 Walking lunges
5 Burpee
5 Chin-ups

WOD

A.
Four sets of:
DB/ KB Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps
Rest 45 seconds
Push-Ups x 12-15 reps
Rest 45 seconds

B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

10/5/15 – Monday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter run
Then
3 Rounds of
5 Sit-ups
4 Spidermans
3 Inch worm push ups

WOD

For time:
1000 Meter Row (800 Meter Run)
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row (800 Meter Run)

Scale:

For time:
500 Meter Row (400 Meter Run)
10 Ground to Overhead (115/75 lbs)
15 Ring Dips
400 Meter Run
15 Ring Dips
10 Ground to Overhead (115/75 lbs)
500 Meter Row (400 Meter Run)

10/2/15 – Friday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter run
Then
2 Rounds of
10 front squats (Empty bar)
5 Ring rows

WOD

A.
Three sets of:
Front Squat x 6 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar

Rest 4-5 minutes between sets.

10/1/15 – Thursday

Written by Joey Tudela. Posted in Fitness

WARM-UP

2 Rounds of
20 Double unders (40 Singles)
10 Wall balls
10 Toes to bar

WOD

A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Glute Bridges x 6-8 reps (Heavy as possible)
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds

B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.

Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.

9/30/15 – Wednesday

Written by Joey Tudela. Posted in Fitness

WARM-UP

400 Meter run
Then

Turkish Get-up practice/ part A set-up.

WOD

A.
Three sets of:
Strict Pull-Ups x 6-8 reps
Rest 45 seconds
100 feet DB/KB Farmers carry
Rest 45 seconds
Turkish Get-Up x 2 reps each arm
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Knees to elbow
20 Box Jumps
Run 200 Meters