WoD

make-up day, pick one you haven't done and try it


Post workout and Time/ reps

WoD

Wednesday 100526


Three rounds for time of:
60 seconds L-sit
(progressions http://www.beastskills.com/L%20Seat.htm )

45 pound barbell Good mornings, 30 reps
( ex. http://www.youtube.com/watch?v=E3IshlFzKt8 alterntive http://www.youtube.com/watch?v=Zaflj_C3shk )

60 Abmat sit-ups

25 pound plate Back Extensions, 30 reps



For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

post time

WoD

"Annie"


50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to comments.

no one tried this one so I am re-posting cause I need to let my neck have a rest day.
its a benchmark workout so record your time

WoD

Back Squat 5-5-5-5-5 reps/ work up to max load FOR YOU. Don't worry about the numbers just push your hardest


Post loads to comments.

WoD

"Karen"


For time:
150 Wallball shots, 20 pound ball

 
Or make-up one you missed
Post time to comments
 

WoD

"Annie"


50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Assualt or Self-Defense?
http://www.facebook.com/pages/Lawrenceville-GA/GGA-Martial-Arts/100034013162

WoD

"Tommy V"


For time:

115 pound Thruster, 21 reps
12 pull-ups
115 pound Thruster, 15 reps
9 pull-ups
115 pound Thruster, 9 reps
6 pull-ups

Post time to comments.

How to do a thruster, these can be done with Barbells or dumbbells. Watch the whole video before trying this an try some practice reps with light weight prior to moving up to max weight (your max not necessarily the one that is posted.)
http://www.youtube.com/watch?v=nI4vQynX8-I



http://www.nononsenseselfdefense.com/HighriskbehaviorRome.htm#Attila
How we sometimes cause the violence we try to prevent.

WoD

Workout of the Day


Seven rounds for time of:

10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups (atlternative is regualr pull-ups with or with out assistance)

alternative to handstand push-ups

Post time to comments

http://www.marksdailyapple.com/the-book/the-primal-blueprint/
A great site for info on a great deit for high performance fitness, including Martial Arts. Jeff was talking to a certified nutritionist and she laid out a plan similar to this one!

WoD

Make up a workout you missed.
Post the workout and your time/reps

check out this article on how many people cause the attack they were trying to prevent
http://www.nononsenseselfdefense.com/get_attacked.htm

WoD

Workout of the Day




Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats



Increase the load each round. Rest as necessary between rounds.

WoD

Complete as many rounds in seven minutes as you can of:


95 pound Squat clean, 10 reps

20 Sit-ups



The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top

WoD

“Barbara”


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

WoD

Workout of the Day


For time:

50 Wall ball shots
10 Muscle-ups or Dips
40 Wall ball shots
8 Muscle-ups or Dips
30 Wall ball shots
6 Muscle-ups or Dips
20 Wall ball shots
4 Muscle-ups or Dips
10 Wall ball shots
2 Muscle-ups or Dips

WoD

Workout of the Day


For time:

30 Handstand push-ups (or 60 regular Push-ups)
40 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees

remember that you don't have to do all reps in once continous set you can break them up if needed. For example 60 push-ups could be done in 10 sets of 6 or 6 sets of 10 or 3 sets of 20 go as fast as YOU can.