physical. 12/10/11

12-10-8-6-4-2 of:

Front squat/ Goblet squat
Push press (Barbell, KB)

Weights increase in sensible increments each set. Once in the single digits the sets should be heavy and may be partitioned as needed.

Then:

1:00 Airdyne sprint immediately and aggressively followed by
100 Abmat situps

Goal for completion of sprint and situp is 5 minutes.

physical. 12/09/11

6 Slam ball (25lb. M, 15lb. W)
3 2-second OH KB swing*

6 minutes

*In our 2-second OH swing, the KB stops directly overhead with arms stretched to the sky for a good, honest 2/1000.

Then:

“Composure Recovery Drill”

Today, our Composure Recovery Drill consists of 10 yds. (3-4 reps) front roll or back roll followed immediately and with urgency by 3 jump squats.
Upon completion of the 3 squats, immediately resume crossing the floor.

12 trips total.

physical. 12/08/11

“Odd Lifts” Thursday!

Today:

“Pace Horse”

Leader:
40 Tire smash

Followers:
Static hold of mace in the upright “Start” position
then
KB “Odd Lifts” of your choice in 20 rep increments

As soon as “Leaders” complete tire smash, all groups rotate in order and begin work immediately.

Goal in groups of 2, 3, or 4 is to rotate through 5 rounds of each station in under 20 minutes.

physical. 12/07/11

1 Tabata interval (20 sec. work, 10 sec. rest, x 8 ) of pushup

Then, 6 rounds of:

The healthy ego fuels us, but the unhealthy one can steer us right off the path.
Keep it in the passenger seat, not behind the wheel.

physical. 12/06/11

WB Benchmark

“Corpse Without a Soul” 6:58 (Mercyful Fate — “Melissa”)

8 KB halo* (change direction each rep)
8 KB full range high pull (ground to overhead, not ground to eye level)

Count rounds.

Note: KB does not touch the ground for entire duration or workout ends & 100 burpees commence.

*A thorough KB halo begins and ends with arms straight and engages as dynamic a ROM as our shoulders allow.

physical. 12/05/11

The way we work drinking water here at WB is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training days at no cost.
That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to “pay” for them later.
When 10 non-empty bottles accumulate on the electrical boxes, some sort of hybrid burpee workout commences.

This time:

1 Sprint start* + 20 yd. sprint immediately followed by
1 Burpee + back to the ground ready to go again…

10 minutes

*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!”, explode to your feet and sprint.

Effort based “buyout”:

5 Burpee broad jumps for each less-than-full effort sprint &/ or burpee by anyone in the group during the 10 minute piece.

Judgment is made and noted based on effort, not output- some people are faster than others, but everyone knows how to work hard…

physical. 12/03/11

40 Lunge press*
20 Strict press
10 Push press

1000m row (May be broken into segments as small as 250m and interspersed into pressing sets if desired)

*Use KB for lunge press. Weight starts in rack position- as you descend into the lunge, the weight goes up into a lockout. Lockout finishes when knee touches the ground. Weight moves back down into rack position as you climb back up to standing. Stable footing, tension breathing, and good posture are equally important parts of a successful lunge press.

physical. 12/02/11

With a partner:

1 TGU

vs.

6 KB Power swing/ 1 OH swing hold

12 minutes

*Alternate between swing variation and TGU every round.
Hold KB overhead with straight, active arms for the duration of partners TGU.
If power swings finish before the opposing TGU, (as they should…) breathe, recover and get ready to move. Alternate arms each round on TGU.

Then:

36 Abmat situp @ 50% BW, broken up as needed

physical. 12/01/11

“Odd Lifts” Thursday!

Today:

Hit something- 6 min. of 12 reps, 3 breaths

Lift something- 6 min. of 12 reps, 3 breaths

Swing something- 6 min. of 12 reps, 3 breaths

Select implement and movements of your choice from the list linked above.
Pick one movement and tool per category (hit, lift, swing) and sustain it with excellent form for entire 6 minutes.

mental.

“This world
will make mice out of men
until there is no further use for either…”

Read:

“Harrison Bergeron” by Kurt Vonnegut, Jr., 1961

physical. 11/30/11

8 Dead hang/ strict pullup, or 12 kipping pullup, or 16 jumping pullup*
12 KB halo**
12 GYAOTG situp*** (Rocking chair, elevator, hip-up)

x 4

*Alternate pullup variation as desired by set, or as needed due to fatigue-based faults in form.
**A thorough KB halo begins and ends with arms straight and engages as dynamic a ROM as our shoulders allow.
***Our “Get Your Ass Off The Ground” situps start and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees.

Then:

3-3-3-1-1-1-1 Box jump

or

10 minutes double-under practice

mental.

“For the thing I greatly feared has come upon me.
And what I dreaded has happened to me.
I am not at ease, nor am I quiet.
I have no rest, for trouble comes.” Job 3: 24-26

physical. 11/29/11

:20 sec. on, :10 sec. off x 8 of:
KB swing @ 35lb. W, 55lb. M

Then:

4-4-4-4 Deadlift @ 75% of 1RM

Then:

:20 sec. on, :10 sec. off x 8 of:
Airdyne sprint

Goal in each Tabata interval is to match/ sustain output from beginning to end.
Ex: 14 KB swing performed in Rd. 1 will ideally equal/ exceed 14 in Rd. 8.
26 revolutions on the Airdyne in Rd. 1 will ideally equal/ exceed 26 in Rd. 8.

physical. 11/28/11

With a partner:

20 Slam ball
vs.
2-inch deadlift*

x 4

Partner 1 hustles through slam ball while partner 2 holds DL.
Switch immediately upon completion of 20 slam ball and complete 4 turns at each station.

*2-inch DL is a static hold with weight below the knees and a short distance above the ground.
Stay rigid, tense, and focused and maintain perfect deadlift position.

Then, on your own:

20 TGU
5L with weight kept overhead for entirety
5R with weight kept overhead for entirety

1L/1R to 10 alternating and at moderate/ heavy weight

physical. 11/26/11

:30 sec. Hollow rock/ hold
5 Airplane pushups (Chest on the ground, hands up at the bottom)

x 15

Then:

50 Jump squats (Down, jump, receive the floor, back to standing = 1)

physical. 11/25/11

18 FRHP (Full-range high pull) @ moderate
18 360 situp
3 20yd. trips Farmer walk @ 50-75% BW
9 FRHP (Full-range high pull) @ medium
9 360 situp
3 20yd. trips Farmer walk @ 50-75% BW
6 FRHP (Full-range high pull) @ heavy
6 360 situp
3 20yd. trips Farmer walk @ 50-75% BW

physical. 11/23/11

“Die Trying”

Roll any dice that will allow you to reach #’s 1-10.
Take the 1st 4 numbers you roll, in order, and apply them to motions & quantities off the list above.
Motions are to be performed in order and uninterrupted, even if by some terrible luck you manage to roll 4 of the same.

We program our days/ weeks to assure challenging, well-rounded training that develops many different skills and strengths.
The skill and strength we are developing today is our adaptability.
Take whatever is thrown at you and crush it.

physical. 11/22/11

WB Benchmark

“Raining Blood” (Slayer – “Reign in Blood”)

5 Burpee box jumps
7 KB swings- 55lb. M, 35lb. W

4:17- count rounds.

Then, skill work:

Receiving a KB properly as it descends from an overhead press allows for less wear & tear when lifting heavy weight or embarking on a longer set.
As the weight approaches our bodies on its return to the rack position, we push up on our toes to meet it, then “absorb” the drop, and finish by standing up straight and tall with guts tight and hips tucked underneath us.
The timing will feel right when it IS right, and wrong when the movement is early or late. Practice until it “feels right”.

physical. 11/21/11

15 KB “Short swing*”
12 Elevator or rocking chair situps @ 35lb. W, 55lb. M
3 20yd. trips Alligator crawl

*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to chest height.

x 3

Then:

50 Jumprope regular
30 Jumprope holding your breath

x 5

Move through sets uninterrupted if possible.
If stopping is necessary, take 3 breaths and start again.

physical. 11/19/11

8-6-4-2 of:

Seated/ strict press
KB high pull front squat*
Toes-to-bar

*The KB high pull front squat is a close cousin of the barbell clean.
The weight is lifted in a legs- hips- arms last sequence, caught quickly at or just below the chin, and after stabilizing properly, squatted below parallel. Once back at top of the squat, the KB leads you to the ground and the movement repeats.

Then:

:20/ :20 x 10 Airdyne
1st 20: Sprint
2nd 20: Restrict breathing, pedal slow