At Survival Fitness Warm up Shoulder rolls…

At Survival Fitness.

Warm-up

  • Shoulder rolls (back, forward)
  • Neck stretch (side-side, up-down)
  • Big arm circles (back, forward)
  • Knee circles
  • 20 single leg lateral hops (each leg)
  • 20 Zombie kicks
  • 20 PVC shoulder rolls
  • 20 1/2 PVC overhead squats

Warm-up WOD
Work->rest for 30s intervals. Once the number of reps are completed, rest for the remainder of the interval. If you don’t get to the prescribed # of reps, rest for the next interval. I believe we did about 5 minutes of intervals for each move before switching to the next one.

  • KB Swings (62# KB) -> 10-11-12-13-14-15-16-17-18-19
  • Burpees -> 3-4-5-6-7-8-9-10-11
  • Push-ups -> 5-6-7-8-9-10-11-12-13

Main WOD
AMRAP 2:00, 1:00 of rest, 8 rounds

  • 3 Cleans
  • 5 Front squats
  • 7 Push press

In the first WOD I think I skipped one round of swings, one or two rounds of burpees, and 2 rounds of push-ups. After a few rounds of push-ups I would do as many normal ones as I could and then switch to kneeling push-ups.

In the main WOD my rounds looked like:

  1. 2 + 0 (30 #DBs)
  2. 2 + 3, 4 (25# DBs from here to the end)
  3. 2 + 3
  4. 2 + 3
  5. 2 + 2
  6. 1 + 3, 5, 5
  7. 1 + 3, 5, 4
  8. 1 + 3, 5, 1

Total: 59 cleans, 84 front squats, and 105 push presses

At Survival Fitness We had a 90 minute…

At Survival Fitness.

We had a 90 minute kettlebell seminar with a local guy who is a certified kettlebell teacher with the IKFF and kettlebell coach with the AKC. It was really cool to learn some new movements and the proper way to do them with a KB. We did the swing (one and two handed), clean, jerk, press, push press, snatch, windmill, Turkish get-up, some abs work, and some other stuff I’m not remembering.

At Survival Fitness Warm up 100 V ups…

At Survival Fitness.

Warm-up
100 V-ups for time
Every other minute is a 1:00 plank, so only doing V-ups for a minute at a time.
Once completed, do various other warm-up exercises on the minute until 15:00 on the clock or everyone is done. Examples are 40 jumping jacks, 10 push-ups, etc.

WOD
100 Front squats for time (40# DBs)
Every minute on the minute, do 5 burpees before any squats.
Rest during any minute, but never rest for 2 minutes in a row.
Alternating work and rest minutes works really well for this WOD.

I completed the v-ups in 8:33 and the WOD in 27:44.

At Survival Fitness Warm up 50-40-30-20-10 Jumping jacks…

At Survival Fitness.

Warm-up
50-40-30-20-10

  • Jumping jacks
  • Single leg lateral hops (1/2 or reps each leg)
  • Rock Climbers
  • Arm circles (1/2 or reps each direction)

WOD
“Angie”
Each 100 must be finished before moving on. You can’t do 20 of each item for 5 rounds.

  • 100 Pull-ups
  • 100 Push-ups
  • 100 Sit-ups
  • 100 Squats

Finisher
1-2-3-4-5-6-7-8-9-10

  • Lunges (reps is per leg, used 30# DBs)
  • Clean and press (30# DBs)

I completed “Angie” in 35:10 doing jumping pull-ups and switched to kneeling push-ups somewhere around 65-70. I made it through the round of 5 in the finisher in about 6:00.

At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up (2 rounds)

  • Lunges
  • Squats
  • Butt kicks
  • High knees
  • Jumping jacks
  • Left leg lateral hops
  • Right leg lateral hops
  • Mountain climbers

WOD
5 rounds for time:

  • 15 Burpees
  • 30 Box jumps (28in first round and then 24in)

Finisher

  • 30 Swings (55# KB)
  • 30 Dips
  • 30 Pistols (15 each leg)
  • 20 Swings (55# KB)
  • 20 Dips
  • 20 Pistols (10 each leg)
  • 10 Swings (55# KB)
  • 10 Dips
  • 10 Pistols (5 each leg)

I finished the WOD in 22:38 and the Finisher in 9:02.

At Survival Fitness Warm up Tabata Mash up…

At Survival Fitness.

Warm-up
Tabata Mash-up (2 rounds)

  • Lunges
  • Squats
  • Butt kicks
  • High knees
  • Jumping jacks
  • Left leg lateral hops
  • Right leg lateral hops
  • Mountain climbers

WOD #1

  • 10 swings, 1 burpee
  • 10 swings, 2 burpees
  • 10 swings, 10 burpees

WOD #2
“Cindy”
AMRAP 20:00

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

In WOD #1 I used a 48# KB and finished in 8:55. In “Cindy” I completed 12 rounds plus 5 pull-ups and 1 push-up in the 13th round. During “Cindy” I was doing jumping pull-ups the entire workout. I started out with regular push-ups, but switched to knee push-ups after 7 or 8 rounds if I remember correctly. If felt great to get in such a great workout after a week without CrossFit.