Workouts: Day 1 and 2- Thursday, September 15th, 2011

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A, B, and C shift workouts for the tours starting 9/15/2011.

Day 1

Warm Up/Skill Practice-

Warm Up– 400m Run or 500m row/10 push ups/10 sit ups/10 air squats

Skill Practice- Practice Shoulder Press, Push Press, Push Jerk.  Watch the linked video below for instruction.


500m Row
30 Burpees
10 Shoulder-to-Overhead, 165lbs. (Use any of the methods in this video– Strict Press, Push Press, Push Jerk)*

Post total time.

*Must be picked up from the ground -no racks- but cleaning the bar each rep is not necessary.


500m Row (or 400m run)
30 Burpees
10 Shoulder-to-Overhead, 135lbs. (Push Press, Push Jerk, etc)*


500m Row (or 400m run)
20 Burpees
10 Shoulder-to-Overhead, 95lbs. (Push Press, Push Jerk, etc)*


250m Row (or 400m run)
15 Burpees
5 Shoulder-to-Overhead, 65lbs. (Push Press, Push Jerk, etc)*

Post time and weights used to comments.

Post time and weights used to comments.  

Day 2

Warm Up/Skill Practice-

Warm Up: 10 burpees/10 sit ups, mobilize shoulders.

Skill Practice:  Hang Power Clean, start with 45lb bar, work up to a moderate weight, for a total of 10-15 reps.  Not timed, just drill the form and speed aspect of the movement.  Watch this video for instruction on the HPC.   

WOD– Strength and Mini-Metcon

The workout for today will be a strength session, followed by a mini-metcon.  Basically this means we do some lifting, then a short metabolic workout following.  We’ll start with the basic lifts and go from there.  Click on the links to see demo and explanations of the movements.

Strength-  Bench Press  5 x 3

Going back to the basics, the bench press, except upping the reps to 5 each set.  Goal is to go up in weight each set, and do all reps unbroken.


“The Newbie x 3″

3 Rounds for time of;

400m Run (or 500m row)
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats

Post weights of back squats and time of mini-metcon to comments. 


Day 1 Cardio-

Row 500m or Run 400m (1/4mile), rest 2 mins, repeat (trying to beat previous time)

Post times to comments.

Day 2 Cardio- 

1 mile run as fast as possible or 2k Row, as fast as possible.

Post distance/speed to comments.


For the stretching, we’ll continue using “MobilityWOD“.  It’s a free blog by Kelly Starrett, DPT.  Each day different stretching/mobility movements are covered.  Items generally used are foam rollers, a lacrosse ball (or tennis ball), and some stretching bands.

Day 1 Stretching/Mobility- Improving the Front Rack

Hey Supple Leopards,
Today’s Mission finds us in Canton, MA at the Reebok World HQ. I’m not gonna lie, being surrounded by 10 foot posters of incredible athletes is more than just a little inspiring. It also reminds me that the mission of the Mobility Project is not just to protect athletes from injury, or to help heal old issues, but rather to make the best athletes in the world better. With that, check out today’s misson with super freak Spencer Hendel. Remember, your set up dictates how you finish. Enter the tunnel well.

Day 2  Stretching/Mobility-  Shoulder- What to Fix First

Today’s mission is to camp out on your t-spine.  It is very rare that I don’t see some kind of thoracic stiffness as a component of shoulder dysfunction.  And for the coach and athlete, mobilizing the Thoracic-spine/trunk is easy and gets great results fast.  Besides, how do you expect to have a well functioning  rotator cuff if  your poor scapula is basically being held in a poor position by your stiff/rigid t-spine? If one of your athletes has a shoulder problem, start here.  Period.  Don’t let that athlete touch the bar until they’ve spent at least 5 min working on their business.  It’ like free money.


Article: Starks Steakhouse Chef Loses 55 pounds on Caveman Diet

Let me introduce you to the chef. Mark Stark is a charismatic, fun lovin’ guy who cooks crazy good food. You would never know that five months ago he was a heart beat away from a coronary. “I was eating the wrong things late at night and not getting much exercise. I went on the Caveman Diet and the weight just dropped off.

(click link for rest of article)



Filed under WOD's

4 responses to “Workouts: Day 1 and 2- Thursday, September 15th, 2011

  1. Woody

    Kyle – 5:15 Rx’d
    Woody – 2:57 Rx’d
    Marco – 10:20 (green band, 35#KB)
    4rounds – 400m,15 Thrusters, 15 Pullups
    Jack T. – 14:39 (green band, 65#)
    Santos – 16:45 (blue band, 80#)
    We’ll get back to the website soon, we just wanted to do some of the benchmarks.

  2. Woody

    Day 2
    “Fight Gone Bad” 5 rounds
    Jack T. – 449
    Woody – 535
    Marco – 470

  3. Woody

    Kyle didn’t finish………….again

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