Wednesday 10/1/14

NICE!

 

“At one point in your life, you’ll have the thing you want or the reasons why you don’t.” - Andy Roddick

1. 5 Rounds For Time!

10 Overhead Squats 135, 95
10 Deadlifts 315, 225
500 Meter Row

*Every Minute on the Minute (EMOM) - complete 5 Burpees until you finish all five rounds

Tuesday 9/30/14

 

“If you cannot fly, drive; if you cannot drive, run; if you cannot run, walk; if you cannot walk, crawl; but whatever you do, you have to keep moving forward.” - Martin Luther King, Jr.

Session #1

1. Squat
A. Back Squat 3 x 6 at 75% of Max
B. Front Squat 3 x 10


2. "Karen"

150 Wall Balls For Time 20, 14


Session #2

3. Snatch
- Find a comfortable heavy triple

4. Heavy Grace

30 Clean and Jerks For Time 155, 105

Monday 9/29/14

 

Lift Big, Get Big

 

“The vision must be followed by the venture. It is not enough to stare up the steps; we must step up the stairs.” - Vance Havner

 

 

ACTIVE REST!

 

 

 

 

 



Sunday 9/28/14

Oly Lifting At It's Finest

 

“If you wait, all that happens is you get older.” - Larry McMurtry

1. Push Press 3 x 5, Climb (Heavy)

Superset
A. Push Press 10-12 reps at 50% of 1RM
B. 15 Pull-Ups

2. 540 WOD For Time:

50-40-30-20-10
DB Squat Thrusters 35lbs, 20lbs
KB Swings
Pull-Ups
Burpees

3. 10 Minutes of Planks

Post your weights and times below!

Saturday 9/27/14

 

“You’re the main character of your life’s story; it’s time to give your audience something to be inspired by.” - Kevin Ngo

 

 

1. EMOM Perform 3 Power Cleans at 80% of 1RM 

 

Try to last 7-10 Minutes

 

 

2. For Time

 

Buy In: Five 100 Meter Sprints Every Minute on the Minute (EMOM) - As fast as possible!

 

10 Rounds:

Clean Complex (Hang Clean, Front Squat, Hang Squat Clean, Full Clean) 185, 135

200 Meter Sprint

 

 

Don't start the workout timer until you have finished the five sprints. Feel free to adjust the weights. For most people they will be a little too heavy. This one is a paced sprint. Similar styled workouts have been used in CrossFit competitions and they are killer! Give it a shot and post your times below!

Friday 9/26/14

Jason Khalipa

 

 

“Man is not the creature of circumstances, circumstances are the creatures of men.” - Benjamin Disraeli

1. Bench Press 5 x 5, Climb

3 x 20 - Pick heaviest possible weight


2. Chest to Bar Weekly Pull-Up Progression

- 7 x 4 Chest to Bar Pull-Ups
- Start at a rep range comfortable for you. Every week we will increase reps by 1

3. "Jackie"

1000 Meter Row
50 Thrusters, 45lbs (30lbs women)
30 Pull-ups

Post your times below!!

Thursday 9/25/14

 

Get Swole or Die Tryin

 

“I have nothing in common with lazy people who blame others for their lack of success. Great things come from hard work and perseverance. No excuses.” - Kobe Bryant

 

 

ACTIVE REST!




Wednesday 9/24/14

 

 

“Do just once what others say you can’t do, and you will never pay attention to their limitations again.” - James R. Cook

1. Find 5 RM Deadlift


2. 25 Min Amrap:

80 Box Jumps 24"/20"
80 Pull-Ups
80 Pistol Squats
80 Dumbbell Snatches 70/45
80 Wall Balls 20/14


Accessory Work:

Bent Over Barbell Rows: 5 Sets of 10-15
Barbell Curls: 5 Sets of 10-15

Tuesday 9/23/14

Buy a WOD SHACK Tee at wodshack.spreadshirt.com


"The person who minds nobody's business but his own is probably a millionaire." - Anonymous

 

1. 4 RFT

 

500 Meter Run

75 Double Unders

 

 

2. Skills

 

Clean and Jerk Technique

Snatch Technique

Snatch Balance Technique

 

 

3. 500 Push-Ups - take as long as necessary but cannot take more than 24 hours

 

Monday 9/22/14

 

DB SNATCH



 

“Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself – and be lenient to everybody else.”- Henry Ward Beecher

 

 

1. 6 x 800 Repeats

- 3 Min Rest Between Rounds


2. HSPU and Muscle-Up Ladder - EMOM

Min 1: Perform 1 HSPU and 1 Muscle Up
Min 2: Perform 2 HSPU and 2 Muscle Up
Min 3: Perform 3 HSPU and 3 Muscle Up
Min 4: Perform 4 HSPU and 4 Muscle Up
Min 5: Perform 5 HSPU and 5 Muscle Up

Go as high as possible! If you don't make it to round 6 doing EMOM stop timing yourself and take as long as necessary to get in the required repetitions.


3. Squat:

Superset:

Front Squat 
Back Squat

Rep Scheme

30, 20, 15, 12, 10, 8, 6, 4

For the Squat Superset make sure you are not resting between the front squat and back squat. Immediately hit it! Rest about 1 min between sets. This exercise is designed to put on some mass to your legs. Never a bad thing to occasionally do some mass styled training for cross trainers!

Sunday 9/21/14

No Excuses! Go hard or GO HOME!



“It is during our failures that we discover our true desire for success.” - Kevin Ngo

ACTIVE REST -  APPLY FITNESS

 

 

Saturday 9/20/14

To live doesn't mean you're alive

 

"Accept responsibility for your life. Know that it is you who will get you where you want to go, no one else.” - Les Brown

1. The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
- Rest 1 minute. Repeat for a total of 5 cycles.


2. 3-5 Mile Run


3. Core Work 

200 Toes to Bar
100 Hip Extensions
100 Back Extensions

Friday 9/19/14

 

 

“The starting point of all achievement is desire. Keep this constantly in mind. Weak desires bring weak results, just as a small fire makes a small amount of heat.” - Napoleon Hill

1. Skills

A. Max Kipping Pull-Ups

B. 7 x 6 C2B Pull-Ups


2. Partner WOD

400 Meter Sandbag Carry - Each

100 Deadlifts 275, 185
150 Box Jumps 24", 20"
200 Wallballs 20, 14
250 Burpees
300 Double Unders

400 Meter Sandbag Carry -  Each

Partition these movements however you want! You do not have to finish one before moving on to the next. I would suggest doing something like stations of 5 Deadlifts, 10 Box Jumps, 15 Wallballs, 20 Burpees, and 30 Double Unders then repeating until finished. That way you don't exhaust any muscle group too fast. So ideally, you and your partner are never resting and are knocking out the workout together. Both partners have to run the first and second sandbag run. So if you add up your total distance between both athletes it is a total of 1 mile or 800 Meters each. Good Luck

Thursday 9/18/14

Rob Orlando - Beast

 

“Losers live in the past. Winners learn from the past and enjoy working in the present toward the future.” - Denis Waitley

1. Bench Press

60% 3 x 5 Reps - Warm-up
75% 3 Reps
80% 3 Reps
90% 3 Reps
85% 3 Reps
85% 3 Reps

2. Back to Back Metcons

12 Min Amrap:

3 Squat Clean Thrusters 185, 135
15 Triple Unders

Rest 3 Minutes

"Death by Heavy Thrusters"

Men's Weight 135
Women's Weight 95

Increase by 1 Rep EMOM until Failure


After completing the 12 Min Amrap, rest for 3 Minutes and immediately start death by thrusters. Because death by thrusters goes up by 1 rep per minute it doesn't get hard until you get higher up in the reps. The first few reps are therefore still considered rest time. So don't panic when you only have three minutes of rest because you really have like 8 before death by thrusters starts getting harder. Post your scores in the comments section below! Good Luck!

Wednesday 9/17/14

Remember Rosentha?! Apply your fitness this week!

 

“Too many people are thinking the grass is greener on the other side of the fence, when they ought to just water the grass they are standing on.” - Amar Dave

 

 

Active Rest - Apply your fitness!


 

Tuesday 9/16/14

Benefits of Physical Activity
- 150 Minutes of Moderate Intensity/75 Minutes of Vigorous Intensity a week

 

“The content of your character is your choice. Day by day, what you choose, what you think and what you do is who you become.” - Heraclitus

 



1. Snatch Ladder: Perform 1 Snatch at 50% of 1RM Max and Increase by 5% EMOM until failure.

Then: perform 4 x 3 at 82%


2. 15 Min Amrap:

10 Dumbbell Snatches 70, 45
12 Deadlifts 135, 95 
14 GHD's

Monday 9/15/14



 

 

“Wear your learning, like your watch, in a private pocket: and do not pull it out and strike it, merely to show that you have one.”–Philip Stanhope, 4th Earl of Chesterfield

1. "Helen"

3 Rounds:
Run 400 Meters
21 KB Swings
12 Pull-Ups


2. Max Handstand Push-Ups


Session Two: Do not attempt this workout without eating and resting after completing Helen! They are both High Intensity!

3. Sprints

6 x 40 Yard Dashes - 2 Minute Rest Between Efforts

4 x 100 Meter Sprints - 1 Minute Rest Between Efforts

2 x 200 Meter Sprints - 45 Second Rest Between Efforts

Sunday 9/14/14

How much do you Deadlift?

 

 

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”–Albert Schweitzer



1. Work up to a 1RM Overhead Squat


2. 4 Rounds:

Row 2000 Meters
40 Burpees


3. Work on Handstand Walks

Saturday 9/13/14

This is so true!

 

“If you are hurt, whether in mind or body, don’t nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life – this is also ‘playing’ the game!”–Emily Post

 

 

Recovery Row - 4500 Meters

 

or

 

Easy 4 Mile Run

Friday 9/12/14

 

WOD SHACK!

 

“Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”– Stephen Covey

 

1. 12 Minute EMOM Alternating Minutes

 

10 Push Presses 115, 75

15 KB Swings 55, 35

 

Rest 3 Minutes

 

8 Minutes EMOM Alternating Minutes

 

15 Toes to Bar

15 GHD Sit-ups

 

 

2. 7 x 3 Clean Shrugs at 105% of 1RM

 

 

3. 8,8,3,2,1,1 Weighted Dips

Thursday 9/11/14

Anything Less than 10 is pretty hard to maintain without strict diet control. Women's percentages are slightly higher since they have different responsibilities than men; child birth.

 

 

 

“All of the great leaders have had one characteristic in common: it was the willingness to confront unequivocally the major anxiety of their people in their time. This, and not much else, is the essence of leadership.”– John Kenneth Galbraith

1. Deadlift 10 x 2 @ 90 - 95% of 2RM

- 60 second rest between sets

2. 10 Rounds for Time

100 Meter Sprint
10 Box Jumps

Rest 3 Minutes

Then Perform 200 Double Unders for Time

Wednesday 9/10/14

The Ultimate Transformation!!

 

"Few things can help an individual more than to place responsibility on him, and to let him know that you trust him."  – Booker T. Washington

1. Clean and Jerk

3 Clean and Jerks EMOM for 7 Minutes - go heavy


2. Upper Body

A. 5 x 5 Bench Press

B. 3 x 20 Close Grip Bench Press

C. Arms

- 3 x 12 Barbell Curls
- 3 x 12 Triceps Pull-downs


3. Run 5k!

Tuesday 9/9/14

Lucas Parker - BEAST

 

"Two roads diverged in a wood, and I took the one less traveled by, And that has made all the difference."  – Robert Frost

 

 

REST!

Monday 9/8/14

WOD SHACK Men's Premium T-Shirt! For this specific shirt I have dropped the price as low as I can possibly make it go. $22.90. I was selling this shirt for 26.90 only making 4 bucks a shirt but I didn't start a fitness blog to get rich, so I want you guys to have these shirts at their wholesale price! Buy now! wodshack.spreadshirt.com

 

 

"The best way to predict the future is to create it." - Peter Drucker

1. 22 Min Amrap:

20 Front Rack Lunges 155/105
22 Burpee Pull-Ups
200 Meter Run with Plate Overhead
44 Double Unders


2. Max Double Unders - 2 Min

- Complete as many double under jump ropes as possible in two minutes.

3. Optional: 1 Mile Sled Pull Walk/Run

or

Sled Pull Sprint
30 Seconds ON
1 minute OFF

Sunday 9/7/14

 

"If you're going to be thinking anything, you might as well be thinking big." - Donald Trump

1. Snatch Complex: 2 Hang Snatches, 2 Full Snatch

- Repeat 8 times

2. Squat

A. 8 x 3 Front Squat

B. 30 Rep Max Back Squat


2. WOD 

20 Minutes Alternating EMOM

15 Min Calorie Row
10 Burpees


3. Gymnastics

A. 6 x 6 Weighted Pull-Ups

B. 10 Minutes of Hollow Rock and Plank - Split them up as you want

Saturday 9/6/14

Meal Prep! So Important!

 

"Stealing someone else's words frequently spares the embarrassment of eating your own." - Peter Anderson

 
1. 10 x 400 Meter Repeats
 
- 1 Min Rest Between Rounds
 
 
2. Triple Jumps - 10 x 2 Triple Jumps
 
 
3. 3 x 5 Push Press
 
- 5 x 10 Push Press at 50% of 1RM

Friday 9/5/14

Awesome Body Transformation!

"Use it, or lose it."

 

 

Rest Day!

 

- It's Friday crew! Go out and do something! BUT, Before you put your computers away, it would be awesome if you guys could like our Facebook Page. It is unrelated to the blog in that it does not post cross training programming. It's focus is on overall fitness motivation and helping grow the WOD SHACK community! https://www.facebook.com/wodshack 

 

Thanks guys!

 

 

 

Thursday 9/4/14

 

“Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.” – Adidas

 

 

1. Morning Workout

3 Rounds:
10 Deadlifts 295, 195
15 Burpees

2. Session Two

20 Min Amrap:
5 Thrusters 135, 95
15 Toes to Bar
30 Double Unders

Break these workouts up with meals in between them. Online personal training is not about magic solutions and overnight fixes. It is motivation, determination, consistency, and hard work. In 4 weeks you will feel like a new person. In 12 you could literally be a new person, and after 6 months to a year you could nearly accomplish any goal you set your mind to if you want it bad enough. Sign up today so you can start your journey to a healthier and happier you! wodshackwarrior@gmail.com

Wednesday 9/3/14

TayWhit

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it.” – Muhammad Ali

1. Task Metcon

21-15-9

Overhead Squats 115, 75
Kettle-Bell Swings 55, 35
Box Jumps 24", 20"


2. 10 Min EMOM Alternating Exercises

Max HSPU
Hollow Rock
5 Weighted Pull-Ups

Tuesday 9/2/14

Took this pic of Jeff about 6 weeks ago and since then he has continued training and eating properly (not dieting). He has lost 9 additional pounds from when this picture was taken and is still working hard. He has a cheat day once a weak and carb cycles on the other 6 days tricking his body into burning fat. To no surprise, this 5'7" monster bench presses over 300lbs, always pushes me on "Death by Burpees", does Sean T's T25 every day, and can do anywhere from 12-15 strict pull-ups without struggling. Dealing with calf and knee problems Dr. Green had to cut back on running and has since began exploring the cross training avenue more so than ever. Attitude, perseverance, and consistency are the reasons for his success in the past few weeks. I am very proud that Jeff is my dad and I love him a lot! Hope you see this big guy! I mean little guy hahaha

 

"The farther backward you can look, the farther forward you can see."- Winston Churchill

 

1. Clean Complex:

5 Rounds

2 Hang Cleans

2 Hang Squat Cleans

2 Full Cleans

 

Go as heavy as possible, focus on form, and rest 1 minute between rounds

 

 

2. 3 x 5 Back Squats, Climb

 

 

3. 4 Rounds:

Row 500

21 Burpees

10 DB Snatches 75/45

 

 

4. Accessory Work
3 rounds of:
20 Hip Thrusts
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row

Rest as needed between rounds this is not for time.

Monday 9/1/14

Strong is the new skinny.
You're goal should never be "Skinny."

Skinny is disgusting and
unhealthy on so many levels.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ACTIVE REST

 

"I have found that hollow, which even I had relied on for solid." - Henry David Thoreau