ABUNDANT LIFE @ AC

WORKOUTS

Challenge WOD: Tabata Fight Gone Bad
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
  Wall-ball shots, 20/12 lb ball, 10 ft target (Reps)
  Sumo deadlift high-pull, 75/55 lb (Reps)
  Box Jump, 20″ box (Reps)
  Push-press, 75/55 lb (Reps)
  Row (Calories)

There is no additional rest between exercises. Post total reps (or calories) for each exercise and overall total.

WOD 2: Squats
Warm up:
  20 Air Squats
  20 Front Squats with empty bar
  10 Front Squats, 135/95 lbs

Next, load the bar with 65% of your back squat 1RM and do as many back squats as possible. Rest as needed, then load the bar with 85% of your 1RM and complete 25 reps in as many sets as necessary. Post weights and reps/sets to comments.

WOD 3: KB snatch-Pull-ups
21-15-9 rep rounds of:
  LH kettlebell snatch, 1.5 pood/1 pood
  RH kettlebell snatch
  Pull-ups

BtW mean: 10:27

SKILL CHALLENGE: Max effort weighted dip (at dip station)
Green: 1/3x bodyweight; blue: 3/4x bodyweight; black: 1x bodyweight

STRENGTH

SWOD 1: 5 – 5 – 5 Deadlift
Weights for all these SWODs are 40%, 50% and 60% of 90% of your (Wendler) 1RM. The last set is not a plus one (+1) effort.

SWOD 2: 5 – 5 – 5 Backsquat

SWOD 3: 5 – 5 – 5 Shoulder Press

SWOD 4: 5 – 5 – 5 Bench Press

GYMNASTICS

GWOD 1: Swings
2 Rounds:
  20 forward leg swings right
  20 forward leg swings left
  20 backward leg swings right
  20 backward leg swings left

GWOD 2: Rolls
10 minutes forward and backward roll practice

GWOD 3 Handstands
For Quality:
  10 tripod tuck up to headstands
  10 forward roll to handstands
  Accumulate 5 minutes of handstand hold against the wall

MOBILITY

MWOD 1: Improving the bottom of the squat/clean/snatch

MWOD 2: Something to think about

MWOD 3: The tunnel concept

WORKOUTS

Challenge WOD: Coe
10 RFT of:
  10 Thrusters, 95/65 lb
  10 Ring push-ups

Beyond the Whiteboard mean time: 19:26

WOD 2: AMRAP (mainsite 110926)
AMRAP in 15 minutes of:
  10 Wall ball shots, 20/12 lb ball
  10 Toes to bar
  10 Box jumps, 24″ box

BtW mean: 7.54 rounds

WOD 3: Tabata double-unders (mainsite 111007)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Post time for all eight sets.

STRENGTH

SWOD 1: 5 – 3 – 1+ Deadlift

SWOD 2: 5 – 3 – 1+ Back Squat

SWOD 3: 5 – 3 – 1+ Shoulder Press

SWOD 4: 5 – 3 – 1+ Bench Press

The weights for this are 75%, 85%, 95%, working off 90% of your (Wendler adjusted) 1RM. Remember, the last set is as many reps as possible until failure. Post the number of reps of your last set.

The Feast is always better if you stay active! Here is a boatload of workouts you could choose from that require little or no equipment, and some of which you could easily do in your hotel room. The runs would require some way to measure distance—runningmap.com would help. A couple of these use a jump rope—pack it if you’ve got it. Have fun, and enjoy a fit Feast!

WORKOUTS

Run 5K

Griff
For time:
  Run 800 meters
  Run 400 meters backward
  Run 800 meters
  Run 400 meters backward

Run-Burpee
For time:
  Run 200 meters — 40 Burpees
  Run 400 meters — 30 Burpees
  Run 600 meters — 20 Burpees
  Run 800 meters — 10 Burpees

Push-Sit-Squat
5 RFT of:
  15 Push-ups
  25 Sit-ups
  35 Squats

Handstand-Jump-Sit
21-15-9 rep rounds of:
  Handstand Push-ups
  Jumping Squats (both feet come off ground at top of squat)
  Sit-Ups

Fifties
For time:
  50 Sit-ups
  50 Double-unders
  50 Sit-ups
  50 Walking lunges
  50 Sit-ups
  50 Burpees
  50 Sit-ups

Run-Squat
4 RFT of:
  Run 400 meters
  50 Squats

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

Burpees-Squats
Double alternating Tabata—20 seconds work, 10 seconds rest, total of 8 minutes of:
  Burpees
  Air squats
Post total reps for each exercise

300 Double-unders

150 Burpees

150 Push-ups
In as few sets as possible.
Be strict with form! Don’t break at the hip! Go down till chest touches floor.

150 Walking Lunges

GYMNASTICS

GWOD 1: Flexibility
Hold 2 minutes Middle Split
Hold 2 minutes Right Leg Split
Hold 2 minutes Left Leg Split

GWOD 2: Strength
100 Hollow Rocks

GWOD 3: Tabata Burpees
For Reps: 8 rounds of 20 seconds work, 10 seconds rest (4 minutes total)

GWOD 4: Leg Swings
2 rounds of:
  25 Right Leg Swings
  25 Left Leg Swings

MOBILITY

MWOD 1: Stop the Chicken Necking

MWOD 2: Surviving the Airplane Seat

MWOD 3: Fight the Airplane Fuzz

MWOD 4: 10 min Squat Test

MWOD 5: Pain Ball
Clock 10 minutes of tack and stretch with your lacrosse ball

WORKOUTS

Challenge WOD: Angie
For time:
  100 pull-ups
  100 push ups
  100 sit ups
  100 air squats
BtW mean time: 21:22

WOD 2: Squat Ladder
Warm up:
  20 Air Squats
  20 Front Squats with empty bar
  10 Front Squats, 135/95 lbs

Next, load the bar with 65% of your back squat 1RM and do as many back squats as possible. Rest as needed, then add 20 lbs and again do as many as possible. Continue for as many sets as possible, adding 20 lbs each time and resting as needed between sets. When you reach the weight where you can only do 3 reps before stopping, complete 25 reps at that weight in as many sets as necessary. Post sets, reps and weights to comments.

WOD 3: Randy
For time: 75 Power Snatch, 75/55 lb
BtW median time: 6:55

SKILL CHALLENGE: Max reps pull-ups
White: 3; green: 20; blue: 40; black: 40 dead-hang

STRENGTH

SWOD 1: 5 – 5 – 5 Deadlift
Weights for all these SWODs are 40%, 50% and 60% of 90% of your (Wendler) 1RM. The last set is not a plus one (+1) effort.

SWOD 2: 5 – 5 – 5 Backsquat

SWOD 3: 5 – 5 – 5 Shoulder Press

SWOD 4: 5 – 5 – 5 Bench Press

GYMNASTICS

GWOD 1: Handstand Walk!
For Quality: Accumulate 100m handstand walks
  Every time you come down, do 1 pistol or 1 burpee.
If unable to do handstand walks, do 10 minutes of handstand practice

GWOD 2: Flexibility
Accumulate 2 minutes pancake split
Accumulate 2 minutes Pike stretch

GWOD 3: On Your Back
3 Rounds:
  10 Tuck ups
  10 Leg Circles Right
  10 Leg Circles Left

MOBILITY

MWOD 1: Pain Ball
2 min freestyle with pain ball on sore spot of choice.
Contract/relax on the ball to get through painful area.

MWOD 2: Shoulder Internal Rotation

MWOD 3: PNF the Prime Movers of the Hip

WORKOUTS

Challenge WOD: Nancy
5 RFT of:
  Run 400 meters
  15 Overhead squat, 95/65 lb

BtW mean time: 17:21

WOD 2: Doubles-Runs (mainsite 110916)
5 RFT of:
  35 Double-unders
  Run 200 meters

BtW mean time: 10:41

WOD 3: Fran
21-15-9 reps of:
  Thruster, 95/65 lb
  Pull-ups

BtW mean time: 6:34

STRENGTH

SWOD 1: 5 – 3 – 1+ Deadlift

SWOD 2: 5 – 3 – 1+ Back Squat

SWOD 3: 5 – 3 – 1+ Shoulder Press

SWOD 4: 5 – 3 – 1+ Bench Press

The weights for this are 75%, 85%, 95%, working off 90% of your (Wendler adjusted) 1RM. Remember, the last set is as many reps as possible until failure. Post the number of reps of your last set.

GYMNASTICS

GWOD: L-sits
5 Rounds of max effort: L-Sit holds
A great opportunity to use our new parallettes!

MOBILITY

MWOD 1: Squat Test/Pistol Work

MWOD 2: Hip Flexor

WORKOUTS

Challenge WOD: Holbrook (hero)
10 rounds, each for time of:
  5 Thrusters, 115 lb (women 80 lb)
  10 Pull-ups
  100 meter Sprint
  Rest 1 minute

Post time per round

Beyond the Whiteboard mean time: 13:18

WOD 2: Squat-Run (mainsite 110910)
Tabata “Bottom to Bottom” Squat
Run 1 mile — Clock starts for run on rising from last squat.

The Tabata Bottom-to-Bottom Squat is a Tabata Squat, but each rep begins at the bottom and ends at the bottom. The turnaround at the top is immediate—no pause. The 10-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the 10-second rests don’t seem as short with this protocol! (Here’s that Tabata clock site again. This time it would only be for 8 rounds of 30 seconds each.)

Post number of air squat reps for each set and mile time to comments.

WOD 3: Squats (mainsite 110913)
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the 15 sets.

Skill Challenge: Max effort 400 meter run
White: 2:04; green: 1:34; blue 1:19; black: 1:04

STRENGTH

SWOD 1: 3 – 3 – 3+ Deadlift
70, 80, and 90% of 90% of your (new, adjusted) 1RM

SWOD 2: 3 – 3 – 3+ Backsquat
70, 80, and 90% of 90% of your (new, adjusted) 1RM

SWOD 3: 3 – 3 – 3+ Shoulder Press
70, 80, and 90% of 90% of your (new, adjusted) 1RM

SWOD 4: 3 – 3 – 3+ Bench Press
70, 80, and 90% of 90% of your (new, adjusted) 1RM

GYMNASTICS

GWOD 1: V-outs
5 Rounds for Quality:
  10 V-outs on Rings
Rest as needed between rounds. 
 
GWOD 2: Splits
Hold 2 minutes middle split
Use a plyobox or chair to hold yourself up. Try to get as deep as you can while keeping the hips forward.  Don’t sacrifice position for more depth. 

GWOD 3: Iron Cross
Practice Iron Cross Progression 1

MOBILITY

MWOD 1: Shoulder Fix-Internal Rotation Tack and Stretch

MWOD 2: Something to Think About
And here is the page with episodes 37 and 38, which talk about fixes

MWOD 3: Getting Organized Before Squatting: The Two-Squat Squat