Category: . P.E. Men


P.E. OOC work for Oct. 27 week

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 2 Comments
October 25, 2013

Doing the Tough Mudder in Dallas definitely counts as an out-of-class workout!

For non-Mudder types, do WOD:
3 RFT:
Burpee broad jumps, 1 length of the gym (purple stripe to purple stripe longwise; or halfway down, halfway back)
21 kettlebell swings, 1.5/1 pood
12 pull-ups (use bands or sub jumping pull-ups if necessary)

 

Other work: SKILL …
Depending on what skill you’re trying to get, do:

  • 300 double unders, or 10 minutes double-under practice, whichever comes first
  • 3 rounds for quality: 9 hip/back extensions, 500m row—max effort (if you didn’t do this last week)
  • 10 minutes handstand practice—this could include working on freestanding handstands, handstand push-ups (kipping or no), and/or handstand walks
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P.E. Men | Sumo Deadlift Team Workout

Filed Under: . P.E. Men by Mr. H — 1 Comment
October 23, 2013

Run 800m
Each two men back partner up on a barbell. Each team is responsible for:
100 sumo deadlift high-pull, 75lb — switch partners every 10 reps. Every 20 reps:
Carry barbell 20 yards
10 partner handclap push-ups
At end of deadlifts, run to soccer field. First two 2-man teams form a 4-man team to do:
50 bar-facing burpees; two man jumping over bar at same time = 1 rep. Afterward do:
400m humvee run (two men on each bar, joined at shoulder with other two men on other bar)
Humvee run back to back door of field house.

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P.E. OOC work for Oct. 20 week

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 2 Comments
October 19, 2013

WOD:
4 RFT:
15 burpees
10 back squats (men: 70% 5-rep max; women 75lb)
Run 2 laps around purple stripe with plate overhead (men: 45lb, scale if necessary; women 10lb)

Other work: SKILL …
Depending on what skill you’re trying to get, do:

  • 4 rounds for quality: Max rep dips or ring dips, 25 sit-ups
  • 5 rounds for quality: 5 kipping pull-ups (butterfly if you want); 10 medball cleans; 30 seconds front plank (only if you didn’t do this workout last week)
  • For time: 150 kettlebell swings, 1.5 pd/1 pd
  • 3 rounds for quality: 9 hip/back extension, 500m row—max effort

Men, if you have all those skills, you can do 3-3-3-3-3 of front squat or push jerk. Please do it with a partner who can watch your form.

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Men Frosh v. Sophs: Head-to-Head Deadlift

Filed Under: . P.E. Men by Mr. H — 3 Comments
October 16, 2013

Team WOD: Make the teams even numbers if possible (freshmen can choose one sophomore to join their team if necessary). One person from each team deadlifts head-to-head. Lifter gets eliminated with any breakdown in form (instructor’s discretion), and must complete Extra WOD (see below). Lifter who completes the set earns 1 point for team, remains in competition.

  • Round one: 105 lb, 13 reps
  • Round two: 145 lb, 11 reps
  • Round three: 185 lb, 9 reps
  • Round four: 225 lb, 7 reps
  • Round five: 255 lb, 5 reps
  • Round six: 285 lb — face-off: Remaining competitors each do one set for max reps (alternate between teams). Each man who does at least 5 reps earns 1 point for his team. Each man who does more reps than the opposing team’s strongest man earns 1 additional point for his team.

Team with most points wins.

Extra WOD: 50 kettlebell swings, 40 sit-ups, 30 push-ups, 20 pull-ups, 10 squats
Every round of deadlifts you successfully pass, knock 5 reps off every exercise:

  • If you pass round 1 but fail 2: 45 kbs, 35 sit-ups, 25 push-ups, 15 pull-ups, 5 squats
  • If you fail round 3: 40 kbs, 30 sit-up, 20 push-up, 10 pull-ups
  • If you fail round 4: 35 kbs, 25 sit-up, 15 push-up, 5 pull-ups
  • If you fail round 5: 30 kbs, 20 sit-up, 10 push-up
  • Everyone who makes it to round six only does 25 kbs.
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Oct. 14 P.E. | Double Alternating Tabata

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 1 Comment
October 14, 2013

Double alternating tabata (20 seconds work, 10 seconds rest of one exercise, then 20/10 of second exercise, for 8 minutes total) of:

Goblet squat, burpee — or …

Deadlift, burpee — or …

Deadlift, push-up — or …

Pull-up, burpee

Score is least number of reps on each exercise completed in 20 seconds, added together. Post to comments like: 9 deadlifts (115), 7 burpees

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P.E. OOC work for week of Oct.13

Filed Under: . P.E. Men, . P.E. Women by Mr. H — 2 Comments
October 11, 2013

WOD: 4 RFT:
Broad jumps, length of the gym
10 Push jerks—you decide the weight (push-ups for women)
25 squats

Other work: SKILL …
Depending on what skill you’re trying to get, do:

  • 300 double unders, or 10 minutes double-under practice, whichever comes first
  • 5 rounds for quality: 5 kipping pull-ups (butterfly if you want); 10 medball cleans; 30 seconds front plank
  • 5 rounds for quality: 4 handstand push-ups; 10 medball cleans; 30 seconds front plank

We will be covering these skills in class on Monday, and you can work on them later in the week.

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