Monthly Archives: October 2012

Workout of the Day, November 1, 2012

RCF Challenge WOD #4

 

750 m  Row

21, 15, 9 of:

Burpee Power Clean 95/65

Plate Squats

Then:

750 m Row

Posted in WOD

Workout of the Day, October 31, 2012

Technical:

4×3 Thrusters

 

4 RFT:

10 Ring Dips

15 Thrusters (95/65)

50 Double Unders

 

Stabilization:

5x12sec. Hollow Rock

Posted in WOD

RCF Challenge WOD #4

 

750 m  Row

21, 15, 9 of:

Burpee Power Clean 95/65

Plate Squats

Then:

750 m Row

Posted in WOD

Workout of the Day, Tuesday, October 30, 2012

Technical:

Push Press 4×5

Ball slams 3×20

 

Metabolic:

10,9,8,7 …..continuing down until 1 rep of each movement is completed

Front Squats (135/95)

Deadlifts (135/95)

 

Stabilization:

Toes to Bar 50

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Workout of the Day, Monday, October 29, 2012

Technical:

5×3 Snatch Balance

 

4RFT: (53/35)

10 KB Bottom Up Push Ups

15 Goblet Squats

20 KB Snatch

250m Run

 

Stabilization:
5x10sec. Seated Hot Potato

 

 

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Workout of the Day October 26, 2012

Technical:

4 x 3 Hang Snatch

 

Metabolic:

Paleo Challenge WOD

12 min AMRAP:

30 Burpee Box Jumps 30″/24″

30 OHS 115/80

30 Toes to Bar

10 Muscle Ups

 

(Yes, there are scaling options available for the challenge)

 

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Workout of the Day, October 25, 2012

Week 3 of RCF Challenge!!!

 

 

Technical:

Find 1 RM of Overhead Squat

Please note:

  • Men’s Bar: 44
  • Women’s Bar: 33
  • Jr. Bar: 22

 

 

Metabolic:

Time Cap: 20 min

Five Rounds of:

100 Heavy Rope Jump Rope (jump rope reps go down by 20 each round)

20 Chain Squats

15 Uneven Pushups (plate =45 lbs.)

10 Hang to Overhead (75/45)

5 Standing Broad Jump (6’6″/4’6″)

 

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Workout of the Day, October 24, 2012

Technical:

4×4 Snatch Balance

 

 

Metabolic:
10–>1

Dead Lift (205/135)

Toes to Bar

Goblet Squats

 

Stabilization:

100 KB Russian Twists

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RCF Challenge #3.1 & #3.2

1 Rep Max OHS

 

 

Time Cap: 20 min

Five Rounds, jump rope reps go down by 20 each round:

100 Heavy Rope Jump Rope

20 Chain Squats

15 Uneven Pushups

10 Hang to Overhead (75/45)

5 Standing Broad Jump (6’6″/4’6″)

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Workout of the Day, Tuesday October 23, 2012

Technical:

Hang power snatch, Power snatch, Squat snatch (all 3 are 1 repetition, should be touch and go) 7×1

 

Metabolic:

750 M row then

5 Rounds of:

5 Wall walks

10 Single arm dumbbell power snatch (50, 30)

15 ball slams

Finish with 750 M Row

 

Stabilization:

K.B. Tactical lunges 3×20

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