A. Deadlift - boys did 10x2 @ 50% 1RM w/ 25% band tension
-gals did 2x5 @ 80%; 2x3 @ 85%; 3x1 @ 90%
B1. Bench Press- 2x5 @ 80%; 2x3 @ 85%; 3x1 @ 90%
B2. Weighted Pull Ups- 2x5 @ 80%; 2x3 @ 85%; 3x1 @ 90%
*alternated b/n B1 and B2
Saturday 1/19/13....
We took it to the great outdoors for a nice trail run at Smith Lake:
Sunday 1/20/13...
Back at SWAGG:
They say misery loves company, so once again we teamed up with our favorite work out friends to form a super team of 4 people.
A. The gals worked up to a 1 Rep Mak Thruster while the guys worked up to a 1 Rep Max Clean.
B. Chipper WOD: "Man, that sucked!" Here's how it earned the name...
We each picked out 2 movements and put them all together in list form. The work out was to be performed by all 4 members going down the list from movement to movement . Each person had to complete all reps of one movement before moving on to the next. Then the next person could follow the same pattern, but could not advance to the next movement until the person before them finished.
Jared had the wonderful idea of once we got to the bottom of the list then we had to turn around and go right back up to the top.
This is what it looks like on paper....
20 Slam Balls (30/20)
20 Over Head Squats (95/65)
20 GHD Sit ups
20 DB Shoulder to Over Head (40/25)
75 Double Unders
20 Pull Ups
20 Squat Cleans (95/65)
200m Sled Pull (90/45)
*then repeat back thru to the top
On most weekends you can find us breaking a sweat in S.W.A.G.G. We partnered up with our favorite work out friends to tackle a total of a 1,000 rep WOD. Here is the footage of us VS the WOD.....
A. 3-3-3-1-1-1
Squat Snatch
Jared: 150 lbs
Celest: 95 lbs
B. As Many Rounds As Possible (AMRAP) in 12 Min:
15 Deadlifts (J: 155 lbs / C: 115 lbs)
15 Deficit Push Ups
15 Box Jumps (J: 24" / C: 20")
SUNDAY 12/16/12
*Parther WOD with Ernie and Julia....aka: Team Jurnie....like the band =)*
A. 5x2 Touch n' Go (TnG)
Squat Cleans (Guys: 185 lbs / Gals: 115 lbs)
B. TEAM WEACHTER vs. TEAM JURNIE: in "Mark of the Beast" ea. couple: 5x AMRAP IN 3min; alternate between work / rest
6 Muscle Snatch (Guys: 75 lbs / Gals: 55 lbs)
6 KB Swings (Guys: 70 lbs / Gals: 50 lbs)
6 Burpees *check out our video posted "Mark of the Beast"
MONDAY 12/17/12 AMRAP IN 20 Min:
3 Dumbbell Thrusters (Guys: 35 lb db / Gals: 25 lb db)
3 Chest to Bar Pull Ups (C2B)
200m Run
6 Dumblell Thrusters
6 C2B Pull Ups
200m Run
9...
9...
200...
and so on until 20min is up.
Jared: Round 21 + 21 Thrusters + 15 C2B
Julia: Round 21 + 21 Thrusters + 21 C2B+150m
Celest: Round 21 + 200m + 18 C2B
Julie: Round 21 + ? TUESDAY 12/18/12
REST DAY
WEDNESDAY 12/19/12
A. 5-5-3-3-1-1-1
Front Squat
Jared: ? lbs
Celest: 134 lbs
B. 5-5-3-3-1-1-1
Press
Jared: ? lbs
Celest: 82 lbs
C. 5-5-3-3-1-1-1
Bench Press
Jared: 212 lbs
Celest: 115 lbs
D. 6x5
Ring Dips
E. 8x 30sec Work 30sec Rest:
Double Unders
THURSDAY 12/20/12
4 ROUNDS FOR FUN:
400m Run
30 Sit Ups
20 Pistols-(one leg squats..alt legs)... We used rings to focus on form
10 Ring Rows
5 Ring Dips
FRIDAY 12/21/12
~Celest wanted to work out.. but chose to rest ...felt a cold coming on--sometimes rest is more important than working out. Jared did the following:
AMRAP IN 12 MIN:
5 Squat Snatch (95 lbs)
7 Ring Push Ups
9 Box Jumps (24")
SATURDAY 12/22/12
REST DAY
SUNDAY 12/23/12
A. FOR FUN:
22 - 16 - 10 reps of:
DB Weighted Step Ups (J: 35 lbs / C: 25 lbs)
DB Push Press (J: 35 lbs / C: 25 lbs)
B. 2 Mile Run (J: w/ a 20 lb weight vest, C: no vest)
MONDAY 12/24/2012
A. 3x5 TnG
Squat Cleans (J: 175 / C: 111)
B. 5x5
Box Squats (J: 185 / C: ?)
C. 8 x 45sec Work : 75sec Rest
Row Intervals
TUESDAY 12/25/12
"SWAGG'S 12 DAYS OF CHRISTMAS" WOD:
*see our posted video*
WEDNESDAY 12/26/12
REST DAY
THURSDAY 12/27/12
*Partner WOD with Team Jurnie...Guys vs. Gals
3 ROUNDS FOR TIME:
800m Run
30 Pull Ups
30 Front Squats (Guys: 125 lbs / Gals: 85 lbs)
30 Toes to Bar
30 Power Cleans (Guys: 125 lbs / Gals: 85 lbs)
*Teams Ran the 800m together, but could partition the reps as they wish
Guys: 30:07
Gals: 31:40
FRIDAY 12/28/12
A. *Partner WOD with Team Jurnie...Guys vs. Gals
EVERY MINUTE ON THE MINUTE (EMOM) for 12 Minutes:
TEAM A:
5 Push Jerk (Guys: 135 lbs / Gals: 95 lbs)
7 cal Row
...meanwhile...
TEAM B:
5 Deadlift (Guys: 265 lbs / Gals: 185 lbs)
20 Double Unders
*Partner 1 performs movement 1 while partner 2 performs movement 2
On the minute, partners switch with each other
This pattern is repeated for a total of 12 minutes.
Then the TEAMs switch couplets and repeat the EMOM for 12 min
B. 3 x 50m Reverse Sled Pull then 50m Sprint Sled Pull (each person did 3)
Another way to hold yourself accountable is to work out with others.
I go through cycles in my own training. Some times I enjoy working out by myself while other times I enjoy the camaraderie of working out with others. Lately, I've really enjoyed working out with Jared and/or a group of gals. It's been grrreeeaaat!!!!!
Yesterdays work out was hell-acious! It's a good thing I had buddies to "suck it up" with. The work out started with a strength/Olympic lift exercise. We did 5 sets of 2 lifts working up to heavy doubles of Squat Cleans. Boys VS Girls!
Then the real action started. We ended up calling it, "The Mark of the Beast."
5 x AMRAP IN 3 MIN:
6 Muscle Snatches ( 75 lbs for guys / 55 lbs for gals)
6 KB Swings ( 70 lbs for guys / 50 lbs for gals)
6 Burpees (bodyweight)
Team Waechter vs Team Henry. While one couple worked for 3 minutes the other couple rested. We continued this craziness until both couples completed 5 sets a piece.
It sounded decent on paper... but in reality it broke us off. After the end of round 2 we were all secretly wishing someone else would call "chicken" and cap it at 3 rounds... of course, no one did and in the end we all felt it!
Get a buddy, get a trainer/coach, or join a class. Get accountable and get after it! Have fun.
