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Kerry G’s Workout Post
Posted: 28 July 2014 06:40 AM   [ Ignore ]   [ # 1 ]
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Monday, July 28, 2014

Warm Up x 3:

5 DL's at 50% WOD Weight (115 lbs)
10 Goblet Squats (35 lbs)
1 Minute Handstand Hold

WOD

Deadlift – 6 x 5 @ 70% (Used 215 lbs.)
Go every 2 minutes

6 minute AMRAP

12 DB Snatch 65/45 alternating (Used 40 lbs R arm, 30 lbs L arm)
6 FR Walking lunges 135/95 (Used 75 lbs)
3 Thruster 135/95 (Used 75 lbs)
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Posted: 24 July 2014 06:51 AM   [ Ignore ]   [ # 2 ]
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Thursday July 24, 2014

Warm Ups:
30 Sit Ups
30 Push Ups
30 TGU's (Not full, but floor to sitting position, arm locked, 15 each side)
30 Gymnastic Squats

WOD: Complete in 11:11
5-4-3-2-1
Legless Rope Climbs - Failed on these, settled with an unglamorous negative dead hang pull up.)

50-40-30-20-10 - Used only 14 lb ball.
Wall Balls

Short, fast, but exhausting workout...
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Posted: 23 July 2014 07:36 AM   [ Ignore ]   [ # 3 ]
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Wednesday, July 23, 2014

Warm Up x 4:

1 Min Jump Rope
10 Push Ups
10 Ring Rows
10 Squats

WOD

Narrow grip bench press (Used 95 lbs.)
5-5-5-5-5
After each set of bench press 1-2 rope climbs (1 full ascent each round)

Then: (Completed in 9:01)
30 Back Squats (Used 125 lbs.)
30 Burpee Box Jumps

Back Squat weights:
1.25 Body Weight Adv
Body Weight Int
.75 Body Weight Beg

That was enough for me...didn't seem to have it this morning. Tough work out overall.
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Posted: 21 July 2014 07:05 AM   [ Ignore ]   [ # 4 ]
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Monday, July 21, 2014

WOD

EMOM for 30 Minutes -

1st minute – Row (Keep a good pace, e.g. <1:45/<1:55) (Hit 220 M's each round.)
2nd minute - 5 Push Jerk 135/95lbs + 10 Pistols + 10 Pull ups
3rd minute - REST

Paced at 4 lifts, 7 modified pistols (used box) and 7 jumping pull ups. Rather intense work out...
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Posted: 17 July 2014 07:40 AM   [ Ignore ]   [ # 5 ]
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Thursday, July 17, 2014

Warm Up:

x2:

10 Inch Worms
10 Strider Stretches (5 ea leg)
10 Jumping Pull Ups

Then: 15 FS's with Bar

Work up to WOD weight on Lifts.

WOD (With me, myself and I...sort of lonely. at least Joe was there doing whatever it is that Joe does...)

Barbell cycling

10/7/5/3
Push Jerk (Started at 85, then 105, then 125, then 135.)
Rest 90 seconds between sets

Rest 2 minutes

10/7/5/3
Power clean
Rest 90 seconds between sets

Rest 2 minutes

10/7/5/3
Power clean + Jerk (Started at 65, then 85, then 105, then 125)
Rest 90 seconds between sets
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Posted: 16 July 2014 07:48 AM   [ Ignore ]   [ # 6 ]
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Wednesday, July 16, 2014

Warm Up:
x3:
20 Cal Row
20 Lunges (ea leg)
20 Sit ups

Then:

WOD (with Holly, Tamis, Matt, Jason - completed first three moves (through burpees) in 30 minutes.)

300 Team Training

300 Push-ups
300 V-Ups
300 Burpees
300 Ring Rows
300 Sit-ups
300 DU/ 900 Single Jump Rope
300 KB Swings
300-60 ft Relay Sprint
300 Box Dips
300 Box Jumps

Would have liked to do the entire work out but that would have taken over an hour. Very challenging portion is accomplished by each athlete, but good recovery time is allowed.)
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Posted: 14 July 2014 08:22 AM   [ Ignore ]   [ # 7 ]
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Monday, July 14, 2014

Warm Up:

400 M Run
Then, x 3:

10 - KB SDLHP (Used 35 lbs)
10 - Hollow Rocks
10 - (5 ea arm) DB Snatches (Used 25 lbs)


WOD

30 minute EMOM:

1st minute – 6 GHD sit up (parallel) + 6 GHD Hip extension

2nd minute –

1-2 Rope Climbs (Successfully fully assented all 10 times)
(Based on your ability)

3rd minute –

3 Squat snatch @ 60-75% or 1RM (Used 30 lb DB, left arm only)

- Focus on quality of movement, you should have enough time to rest each minute
If you don't have enough time to rest each minute you should reduce the # of reps performed for that particular movement.

Toughest part was the rope climb. Rather challenged at the end. Back spasms persisted during the work out, but pushed through...
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Posted: 10 July 2014 07:21 AM   [ Ignore ]   [ # 8 ]
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Thursday, July 10, 2014

Warm-up
Practice Handstand in middle of floor. (Shoulder pain prevented this warm up.)
Accumulate 2 minutes of handstand hold on wall. (Held 2 minutes.)

Tabata
Ring Holds
Odd – Hold top of ring dip, elbows locked out
Even – Hold bottom of ring dip
- Squeeze elbows in on both

Strength:

Front squat – every 2 Minutes
8 x 3 @ 72.5%(1RM), (Used 100 lbs. challenging....perhaps I could have lifted more, but 2 second drop was "interesting" at 100 lbs.
Tempo 20X1,
- 20X1 = 2 sec down: 0 pause : explode up : 1 sec at top

Not for time:

. 20 empty barbell Bear Complex, break down as wanted, focus on good form
- Bear complex = Power clean + Front Squat + Push Press + Back Squat + Push Press
- Pause for 1 second at bottom of each squat and overhead
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Posted: 09 July 2014 07:32 AM   [ Ignore ]   [ # 9 ]
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Wednesday, July 9, 2014

Strength:

Strict Press (Used 55, 65, 70 lbs.)
3 @ 60%
Rest 30 seconds

10 Bent over barbell row (Started with 95 lbs. for reps of 10 downsized to 75 lbs.)
Rest 2 minutes

Strict Press
3 @ 67.5%
Rest 30 seconds

10 Bent over barbell row
Rest 2 minutes

Strict Press
3 x 8 @ 72.5% (1RM)
Rest 30 seconds after each round before:

3 x 10 Bent over barbell row
Rest 2 minutes

Then conditioning:

Every 4 minutes for 6 rounds: (Completed 6 full rounds)

400 M Run
7 Burpees
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Posted: 02 July 2014 08:13 AM   [ Ignore ]   [ # 10 ]
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Wednesday, July 2, 2014

Warm Up x 5:

100 M Run
7 DB Push Press @ 25 lbs
10 SDLHP with 25 lb DB
15 Hollow Rocks

Stretch with Bands...

Strength:

Shoulder Press
5 sets of 8 @ 65% 1RM (Used 65 lbs)
Every 2.5 Minutes

Then:
Every 45 Seconds (Completed 15 Rounds, the first at 4 reps, the next 14 at 3 reps.)
5 Power Clean 135/95 (Used 95 lbs.)
5 Chest to Bar Pullups (Subbed with Ring Rows)
5 Burpees

This is suggested that you do this for as many rounds as you can until failure.
Some ways to scale:

1. Weight of Power Clean
2. Regular Pull-ups or Ring Rows
3. Number of reps done for each exercise (Maybe 4 or 3)

Your goal is to do the same thing for as many rounds as you possibly can. So, once you choose a "scale" you should stick with it.

No time to rest with this one. (Maybe 10 seconds). Pushed hard but was able to stick with it. Good work out!
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Posted: 30 June 2014 07:03 AM   [ Ignore ]   [ # 11 ]
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Monday, June 30, 2014

Warm Up:

400 M Run

Then, x 3:

15 JJ's
15 PVC OHS
15 SU's

Finish with a 400M Run

Stretch with PVC, then warm up to WOD Weight.

WOD

Strength:

Deadlift
1×5@50% 135 lbs
90 seconds 1×3@60% 165 lbs
3 minutes 1×3 @70% 195 lbs.
6 minutes 1xAMAP@75% 205 lbs - Completed 7 Touch and Go Reps

Then:

12 minute AMRAP (Completed 5 Full Rounds)

6 Overhead Squat (135/95lbs)
6 Toes to Bar
6 Burpee over the bar
6 Chest to bar pull up

Hot....Good work out.
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Posted: 26 June 2014 07:58 AM   [ Ignore ]   [ # 12 ]
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Thursday, June 26, 2014

Warm Up x 2:

10 Cal Row

Bar Wgt:

10 SDLHP's
10 Front Squats
10 Hanging Leg Raises

Stretch, then...

WOD

6 Rounds of: Completed 4 full rounds in allotted 30 min time, modified as follows:

5 handstand push-ups
10 pistols, alternating
15 pull-ups - Performed 15 Jumping Pull Ups instead of kips
12 Deadlift (155/100lbs) Used 100 lbs for all lifts.
9 Hang Power Clean (155/100lbs)
6 Push Jerk (155/100lbs)
Rest 2 minutes

- Each round as fast as you can with good form

Only four rounds accomplished, but four was more than enough to drain me...Good work out!
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Posted: 25 June 2014 07:06 AM   [ Ignore ]   [ # 13 ]
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Wednesday, June 25, 2014

Warm Up x 3 @ 25 lbs for DB's:

10 R Arm PP
10 L Arm PP
10 R Arm Bent Over Rows
10 L Arm Bent Over Rows
10 Back Extensions
60' Lunge

Stretched as a group, then:

Strength:

Shoulder Press

1×5 @50% 1RM
at 90 seconds 1×3 @60% 1RM
at 3 minutes 1×3 @70% 1RM
at 6 minutes1xAMAP @75% 1RM

WOD (Finished in 20:59 at 115 lbs for the FS)

4 Rounds of:

7 Front squat (225/155lbs)
500m Row or 400m Run (Ran 400M)
Rest 3 minutes
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Posted: 23 June 2014 07:00 AM   [ Ignore ]   [ # 14 ]
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Monday, June 24, 2014

Warm Up x 3 (Used 35 lb KB):

10 DL's
10 SDLHP
10 Swings

1:00 Minute Pull Up Practice (Performed Ring Rows instead)

Then, warm up to WOD weight on DL

WOD

Strength (Lifted 165 lbs)

Deadlift
4 x 10 @ 67.5% of 1RM
Every 2.5 Minutes

(Time 10 Minutes)

Then:

5 Rounds (Completed in 08:40)

7-15 Chest to bar pull-ups (Subbed with Ring Rows - About 7 per Round)
20 Hollow Rocks
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Posted: 19 June 2014 08:27 AM   [ Ignore ]   [ # 15 ]
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Thursday, June 19, 2014

Warm Up x 3:

1 Min Jump Rope
Ascending Weights, the following lifts, starting at 45lbs, ending at 65 lbs.

7 DL
7 Hang Cleans
7 Front Squats
Followed by 15 Hollow Rocks.

Stretching, then...

Strength:

EMOTM for 10 minutes

3 Touch and Go Power clean @ 60% (Started at 65 lbs., ended at 105 lbs.)
Ascending load IF you have good form and you are able to touch and go all 3 reps THEN you can add weight.
So this means: NO dropping the bar.....all 3 reps are done in a row....be wise form first weight follows.

Then:

4 x 250M Sprints on the Rower (ea sprint took about 55 seconds)


Every 2 minutes for 4 rounds either row/run.
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