ABUNDANT LIFE @ AC

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

WORKOUTS

Challenge WOD: Run
Run 5K, 10K or 15K

Let’s take advantage of this phenomenal weather! If you don’t have one, you can create a course for yourself at runningmap.com.

The routes that have been prescribed in the past are also downloadable (as a PDF) by clicking on either of the maps below.

5K Off-campus Route Rx.pdf (476.26 kb)

5K On-campus Route Rx.pdf (462.92 kb)

WOD 2: Bear Complex
Without letting go of the bar or resting it on the ground, complete 7 sets of the sequence for 1 round. Do 5 rounds, increasing the load per round:
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

No time constraint on this one. Rest as needed between rounds.
Post load for each of 5 rounds. Video demo

WOD 3: Tabata Press-Jump (mainsite 110831)
8 rounds for max reps of:
  Push press, 75 lb (women 55 lb), 20 seconds
  Rest 10 seconds
  Jumping alternating lunge, 20 seconds
  Rest 10 seconds
Post total reps for each exercise to comments.

Timing your Tabata intervals can be a pain. To make it far easier, you can find MP3s online that give you music with cues when to start and stop–super helpful. Here is a website with helpful aural and visual cues, if you just set up your laptop by your workstation; make sure you set it for 16 rounds before you start.

SKILL CHALLENGE: Max reps push-ups
White: 10; green: 30; blue: 40 on rings; black: 60 on rings

STRENGTH

SWOD 1: 5 – 5 – 5+ Deadlift
65, 75, and 85% of 90% of your 1RM—10 lbs heavier than last month

SWOD 2: 5 – 5 – 5+ Backsquat
65, 75, and 85% of 90% of your 1RM—10 lbs heavier than last month

SWOD 3: 5 – 5 – 5+ Shoulder Press
65, 75, and 85% of 90% of your 1RM—5 lbs heavier than last month

SWOD 4: 5 – 5 – 5+ Bench Press
65, 75, and 85% of 90% of your 1RM—5 lbs heavier than last month

Last week we deloaded on the Wendler Cycle.  This week we are back to week one.  After spending some time catching up on the comments it seems like a better explanation of what we are doing and why is in order/needed.  I (RK) added a separate page here so it can be referenced easier.  If you care about strength, please read it.

GYMNASTICS

GWOD 1: 100 Hollow rocks
Break it up as needed

GWOD 2: Rolls
10 minute practice of any roll movement from GWOD library:

forward roll (progression) • handstand forward roll (progression) • forward roll tuck up to handstand • forward roll pike up to handstand  • forward roll straddle up to handstand • backward roll • backward roll into handstand or push-up position

GWOD 3: Double-unders
10 minute double-under practice

MOBILITY

MWOD 1: Olympic lifting mobility

MWOD 2: Free your scapula

MWOD 3: 10-minute squat test

WORKOUTS

Challenge WOD: Filthy Fifty
For time:
  50 Box jumps, 24” box
  50 Jumping pull-ups
  50 Kettlebell swings, 1 pood
  50 steps Walking Lunge
  50 Knees to elbows
  50 Push press, 45 lb (women 35 lb)
  50 Back extensions
  50 Wall ball shots, 20 lb ball (women 14 lb)
  50 Burpees
  50 Double unders

Beyond the Whiteboard mean time: 30:18

WOD 2: Row-Press
3 RFT of:
  500m row
  20 push press (75% 1RM of shoulder press)

WOD 3: Cleans-Burpees (mainsite 110902)
15-12-9-6-3 reps for time of:
  Power clean, 135 lb (women 95 lb)
  Bar-facing burpee (video here)

BtW mean time: 9:58

SKILL CHALLENGE: Max reps dips
White: 3 dips; green: 20 dips; blue: 30 ring dips; black: 50 ring dips

STRENGTH

SWOD 1: 5 – 5 – 5 Deadlift

SWOD 2: 5 – 5 – 5 Backsquat

SWOD 3: 5 – 5 – 5 Shoulder Press

SWOD 4: 5 – 5 – 5 Bench Press

This is the last week in the Wendler cycle, the deloading phase.  Remember to set the weight at 90% your 1RM.  This weeks loads are 40%, 50% and 60%.  The last set is *not* a plus one (+1) effort.

MOBILITY

MWOD 1: Improving the Split Jerk
Amazingly, this will help your kip too!
 
MWOD 2: Opening the Hips
As proven in today’s MWOD, you really can mobilize on anything; including a trash can!
 
MWOD 3: Heel Cord Love
If you’ve never done this one, brace yourself.