Thursday 12/10 Olympic Lifting Class - 6PM
/Warm Up
3 Rounds
3 Power Clean
3 Front Squat
3 Hang Clean & Jerk
Tall Clean
3 x 3, light
Clean & Jerk
5 x (1+2) @ 85%
Front Squat
Heavy Single
5×2 @ 85% of heavy single
WORKOUT OF THE DAY(WOD) & BLOG
Warm Up
3 Rounds
3 Power Clean
3 Front Squat
3 Hang Clean & Jerk
Tall Clean
3 x 3, light
Clean & Jerk
5 x (1+2) @ 85%
Front Squat
Heavy Single
5×2 @ 85% of heavy single
Strength
Every 2 Minutes for 14 minutes
2 Clean and Jerks
(Full Squat and Split Jerk)
WOD
10 Minute AMRAP
1 Squat Clean (155,105)
5 Double Unders
2 Squat Cleans
10 Double Unders
3 Squat Cleans
15 Double Unders
4 Squat Cleans
20 Double Unders
….
Level 3 -135,95
Level 2- 115,75
Level 1- 95,65
Strength
Overhead Squat
2-2-2-1-1-1
WOD
3 Rounds
21 Power Snatches (75,55)
15 Box Jumps
9 Handstand Push-ups
Level 2 – (65,45), Push-ups x 2
Level 1 – (55,35) , Push-ups
Skill
Muscle-up
WOD
800m Run/1000m Row
3 Rounds
5 Muscle-ups
10 Front Squats (135,95)
15 Burpee Lateral Jumps
800m Run/1000m Row
3 Rounds
5 Muscle-ups
10 Front Squats (135,95)
15 Burpee Lateral Jumps
800m Run/1000m Row
Level 3- 2 Muscle-ups
Level 2- (115,75), 10 Chest to Bar Pull-ups
Level 1- (95,45), 2 Rounds,10 Pull-ups
Skill
Pistol
Ring Dip
GHD Situp
Strength
Front Squat
2-2-2-2-2
WOD
Tabata Stations*
1. Airdyne/Row
2. Ring Dips
3. Double Unders
4. GHD Sit-ups
5. Pistols
*1 minute rest between stations. Score is the sum of the total reps
Level 2 -Dips, AbMat Sit-ups
Level 1 – Dips, Abmat Sit-ups, Lunges, single Unders
CFK - tomorrow Erin and I will be doing a workout at Sealfit in honor of Christopher Reeve, and to raise money for spinal chord research. We encourage you to do this during open gym tomorrow, as it is for a very important cause! See the end of this post for details
Strength
Back Squat
3-3-3-3-3
OPEN WOD 14.4
14 Minute AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135,95
20 muscle-ups
Level 3 – (115,75), Chest to Bar Pull-ups
Level 2 – (115, 75), Chest to Bar Pull-ups, 50-40-40-30-20 reps
Level 1 – (95,55), 40-30-30-20-10 Pull-ups
Reeve WOD
Run 1.3 miles
-Then-
AMRAP 15
9 Burpees
25 Pushups
52 Sit-ups
http://register.sealfit.com/reevewod/
Skill
Turkish Get-ups
WOD
3 Rounds
30 Burpees
30 Box Jumps (24/20)
30 Kettlebell Swings (1.5,1)
60 Double Unders
Level 2- (1,0.75), 20 Reps
Level 1- (0.75,0.5), 15 Reps
Warm Up
3 rounds:
3 snatch RDL
3 snatch push press
3 OHS
3 snatch
Tall snatch + snatch balance
3x2x(1+1)
Snatch w/ pause below knee
5×2 @ 75-80%
Snatch pull
5×3 heavy
Strength
Every Minute on the Minute for 10 Minutes
1 Power Snatch
1 Hang Squat Snatch
Level 1- 1 Power Snatch + 2 Overhead Squats
WOD
3 Rounds
400m Run
15 Overhead Squats (135,95)
Level 2- 115,75
Level 1- 95,45
Skill
L-sit
Alternating Tabata
L-sit
Plank Hold
WOD
50 Calorie Row
25 Thrusters (95,65)
25 Pull-ups
Rest 3 Minutes
40 Calorie Row
20 Thrusters
20 Pull-ups
Rest 3 Minutes
30 Calorie Row
15 Thrusters
15 Pull-ups
Level 2- 75,55
Level 1- 65,35
Strength
Bench Press
5-5-5-5-5
WOD
21-15-9
Deadlift (275,185)
Box Jump (30,24)
Level 3 (225,155)
Level 2 (185,125) (24,20)
Level 1 (135,95) (24,20)
Strength
Front Squat
3-3-3-3-3
WOD
10 Minute AMRAP
2 Bear Complexes (135,95)
5 Chest to bar pull-up's
Level 2- (115,75)
Level 1- (95,45), 5 jumping pull-up's
Ca$hout
Alternating Tabata
-Plank
-Hollow Rock
WOD
0:00-8:00
Partner A- 200m Wallball Run (20,14)
Partner B- AMRAP Power Snatches (75,55)
8:00-9:00: Rest
9:00-16:00
Partner A- 250m Row
Partner B- AMRAP Wallballs
17:00-18:00 Rest
18:00-24:00
Partner A- 100m Farmer’s Carry (2,1.5)
Partner B- AMRAP Thruster
Level 2- (65,45)
Level 1- (55,35)
Today's schedule: 9:30, 10:30, 5:00 and 6:00
"Black Friday"
Done "12 Days of Christmas"-style
250m row/200m run
2 Muscle-up's
3 KB Thruster (53/35)
4 Burpee Box Jump
5 HSPU
6 Chest-to-Bar Pull-up's
7 KB Swings
8 KB Snatch
9 Toes-to-Bar
10 Walking KB lunges
11 Ring Dips
12 Turkish Get-up's
*Scale movements as appropriate
NO 7:00PM Class on Wednesday; Closed Thursday. Happy Turkey Day!
Strength
Every Minute on the Minute on the Minute for 16 Minutes
Odd- Complete the complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk
WOD 1
3 Rounds
15 Hang Squat Cleans (95,65)
15 Burpee Lateral jumps
Level 2- 75,50
Level 1- 65,35
WOD 2
1 Minute Max Assault Bike/Row
1 Minute Max Medball Sit-ups
1 Minute Max Assault Bike/ Row
1 MInute Max Russian Twists (1.5; 1.0)
1 Minute Max Max Assault Bike/ Row
1 Minute Jack knives
Score =Calories/Ab Reps
Strength
Strict Press
3-3-3-3
Push-press
2-2-1-1-1
WOD
30 Burpees to Target (pull-up bar)
30 Deadlifts (245,165)
30 Toes to Bar
1000m Row
Level 3 – (225, 135)
Level 2 – (185, 115)
Level 1 – (135, 95)
Strength
Front Rack Lunge
2-2-2-2-2
(2 Reps/leg)
Partner WOD - "Mindy"
15 Minute AMRAP
Partner Mindy (Meaner Cindy)
5 Strict Pull-ups
10 Ring Dips
15 Pistols
Level 2/1- Cindy -5 Pull-ups, 10 Push-ups, 15 Squats
-One person works at a time
Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Skill
Muscle-up
Handstand Push-up
WOD
“Nate”
20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (2,1.5)
-OR-
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Kettlebell Swings (1.5,1)
Level 2- (1,0.75),
Level 1- (0.75,0.5)
WOD
1500m Row
100 Double Unders
30 Power Cleans (135,95)
1000m Row
75 Double Unders
20 Shoulder to Overhead
500m Row
50 Double Unders
10 Squat Cleans
Level 2- (115,75), 50-30-20 Double Unders
Level 1- (95,45) 1000-750-500, Singles
Warm Up
3 Rounds
5 Snatch Pull
5 Hang Snatch
5 Drop Snatch
Power Snatch + Overhead Squat
3 x 3 (1+1)
Snatch
Heavy Single
3 x 2 @ 80%
Snatch Grip Push Press
5×3, heavy
Hanging Leg Raises
3 sets, max reps
© 2015 Kells- 187 Summer Street, Kingston, MA- 02364 | 781-585-3018