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July 29

The Pegboard – Black Anvil Training

5 minutes: Alternate between sub maximal chinups and pullups

Warm-up well for this guy – 

10 Rounds:
Run 200m (not a sprint, but a fast pace)
10 Burpees
10 Heavy Kettlebell swings

Walk back, and rest until fairly recovered.

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July 27

New article going up tomorrow AM over at www.blackanviltraining.com

WOD:

5 Minutes:
Alternate between sub max pullups and chinups
then,
Run 1200m
rest 4 minutes:
10 minute AMRAP:
1….2….3….4..
Kettlebell swings
Burpees
rest 4 minutes:
Run 1200m
*Round 1 perform 1 swing and 1 burpee. Round 2 perform 2 swings and 2 burpees, etc.

Cashout:
5 rounds: 30s pushups/1 minute rest

July 20

For articles, information, and general snarkiness, check out Black Anvil Training

3 rounds:
15 double-arm Kettlebell Swings as heavy as possible
2:00 min Burpee
2:00 min Run
2:00 min rest

5 min Intermission

Then:

3 Rounds:
15 Goblet Squat – as heavy as possible
2:00 min Burpee Box Jump – If you don’t have something to jump onto, find something low to jump over
2:00 min Run
2:00 min rest

Then, only if time –

4 Rounds: 30/30 Pushups
4 Rounds: 30/30 Chinups

July 13

Rest 1 minute between each movement (every 4 minutes)

8x (20sec work/10sec Rest) Squat

8x (20sec work/10sec Rest) Push-up

8x (20sec work/10sec Rest) Heavy double-arm kettlebell swing

8x (20sec work/10sec Rest) Goblet squat – light weight

8x (20sec work/10sec Rest) Burpee

July 10

3 rounds

3:00 AMRAP

5 double arm swings 70/53

10 burpees (sub push-ups)

Rest 1 minutes

3:00 AMRAP

5 pullups

10 goblet squats 35/25

Rest 1 minute

3:00 AMRAP

5 ring dips

10 box jumps

Rest 4 minutes

July 8

“Kettlebell hell…”
4 Rounds for increasing load:
10 Double KB Clean
10m Double KB Front rack Carry
10 Double KB Shoulder to overhead (push press or jerk)
10m Double KB FR Carry
10 Double KB FR Lunges
10m Double KB FR Carry
10 Double KB FR Squat
REST 3 minutes b/t rounds
– Recommended starting weights 16/12kg (35/26lbs) or more if you dare..
– Be smart about your form, especially upper back position, this is essentially about midline strength-endurance, goal is to keep your trunk in one piece
– Your aim is to complete each round Unbroken (without putting KBs down), add load each round. If you cannot finish a round UB, return to previous weight on the next round.
– Each time you put the KBs down, you have to perform 10 Burpees

Post heaviest round and number of burpees performed

See a video of a round here

Wednesday – June 24

Rest 1 minute between each movement (every 4 minutes)

8x (20sec work/10sec Rest) Squat

8x (20sec work/10sec Rest) Push-up

8x (20sec work/10sec Rest) Heavy double-arm kettlebell swing

8x (20sec work/10sec Rest) Goblet squat – light weight

8x (20sec work/10sec Rest) Burpee

Friday

Cash-in: Accumulate 50 pullups and/or chin-ups 

WOD:

5 minutes AMRAP:
5 double kettlebell thruster (if you have lower back/mobility issues you could perform a push press with a bigger dip)
5 double kettlebell cleans
5 double kettlebell swings
6 Box jumps step down
rest 5 minutes
4 minutes AMRAP:
4 double kettlebell thruster
4 double kettlebell cleans
4 double kettlebell swings
5 Box jumps step down
Rest 4 minutes
3 minute AMRAP
3 double kettlebell thruster
3 double kettlebell cleans
3 double kettlebell swings
4 box jumps step down

Rest 3 minutes, then 

2 minutes max burpees 

Cash-out: 100 pushups BUT every time you break, perform and max hollow hold

June 17

3 rounds:

1 minute snatch AMRAP each arm

Rest 2 minutes between rounds

3 rounds:

1 minute double kettlebell jerk

Rest 2 minutes between rounds

3 rounds:

1 minute goblet squat

Eet 2 minutes between rounds