GHD Annie
50-40-30-20-10 for time:
Double Unders (3:1 singles)
GHD Sit-ups

Precor Upright
Distance: 7.63 miles
Calories: 330
Duration: 30:00
Start at Level 12, Highest Level 24
Avg RPM: 65

STRENGTH/GYMNASTICS:
5 Rds
30m farmers carry (53lb)
30 handstand shoulder taps
*rest approx. 1 minute between rounds

MIDLINE:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

CONDITIONING:
For time:
30 Power Clean (135/95)
500m Row
6min time cap.

Scale weight and/or distance to stay under the cap.
This is a mean sprint-- don't pace it. Come out of the gate hot and hang on.

Notes: Used 95lb barbell. Time was 3:51 -- this included tranisition to and warm-up of rower. Finished barbell in two sets -- 17&13 -- and row was approximately 2:00 for the 500m.

1. Handstand Pushups
2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds
Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

Handstands were 9&9 and 7&8

2. Midline
On the 2:00 x 7:
18/14 Calorie Row
0:10 Hanging L-Sit

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

27-21-15-9 reps of:
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)
Calorie Row

This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today.

Notes: I did this workout in the cardio room of the Y -- used 15lb ball, 44lb KB for SDHP, 24-inch box and 26lb KBs for the push press. If using the barbell, I think 65lbs would be a good weight for the intended stimulus. My intent was to do every set UB and take limited rest during the transition to each subsequent movement. I was able to do all sets unbroken, the round of 21 was the most taxing on my lungs and I needed to recover most during this round. Row was done in 1:34(27), 1:15(21), 0:50(15) and 0:31(9). This translates to just under a 2:00/500m pace.

For Time:
21-15-9 reps of Bench Press (135)
42-30-18 reps of Back Extensions

Notes: Bench press was UB for all sets -- challenging at 21 & 15. I probably could have used 155lbs for this workout.

Conditioning
Set a clock for 12 minutes and complete 4 rounds of:
1 minute of kettlebell snatches
1 minute of sit-ups
1 minute of lunges
Men use a 1.5-pood kettlebell
Women use a 1-pood kettlebell
…
Scaling this WOD
Select a load for the kettlebell that allows you to perform continuous snatches for at least :30. Switch arms at :30 mark or alternate arms each round.

Notes: Scaled to 35-pound KB due to impact on the wrist with a heavier KB. Ideally, I would like to use 44-pound KB for snatches. My goal was to keep moving -- not counting reps necessarily, just to keep moving.
...
Midline (posterior)
5x 1:00 min on / 0:30 off
D-Ball Hold (80)

Midline (anterior)  
4 x 0:30 on / 0:30 off
Hollow Hold

Bike Conditioning
7 Rounds:
1:00 On, 1:00 Off

AMRAP 12:
20 GHD sit-ups
15-yard handstand walk

4 rounds + 20 GHD

Notes: Subbed 30 HS shoulder taps for handstand walk

Conditioning
AMRAP 8:
15 Sit-ups
30 Double Unders (75 singles)

Front Squat

Find a heavy single

Notes: Heavy singles means that the athletes are working to a weight that is challenging, but a load they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece.

A: 5 rounds+12 sit-ups
B: 255lbs

Every 0:90 for 10 rounds, complete:
10 pushups (hand release)
10 hollow rocks

AMRAP 15:
15 KB Snatches (35)
30 Double Unders (2:1 singles)
15 Wall Balls (15)
30 Double Unders

Notes: Weight should be light. When fresh, athletes should be able to complete the snatches UB without a doubt. Within the workout today, looking to get through the 15 reps in no more than two sets. The goal is to be moving for a majority of the AMRAP today. The only rest should be during transition to next implement.

4 rounds + 4 wall balls

4 rounds, each for time of:
1-mile bike

Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

Notes: Used Precor bike at Y set to rolling hills - starting level 10 for each interval. Rested approx. a minute between each round.

3:04 -- 3:03 -- 3:02 -- 3:01

3 Rounds
30 Box Jumps (24/20)
30 Toes 2 Bar
30 KB Sumo DL High Pull (70/53)

Notes: Subbed step-ups and hanging knee raises. Used 24" and 53lb KB due to availability. 

10 push jerks (145)
20 pistols
30 GHD situps
40 wall balls
50 handstand shoulder taps
60 calorie row
50 handstand shoulder taps
40 wall balls
30 GHD situps
20 pistols
10 push jerks (145)

Notes: Keep moving. Find a pace that allows you to move with purpose and finish most sets with 1-2 breaks max. This was not the case for me -- I was struggling to keep moving and when I did my movement was lethargic. For example, row was done in 4:00 and 972m. Not sure the reason for this, just know that I can give a much stronger effort. Subbed strict press with 35lb KB while holding KB locked out in non-working arm (10 per side).

For QUALITY:
14 Rounds: 
6 HSPU
0:10 frog hold

Tabata D-ball bear hug hold (80lb.)
Tabata hollow hold
Tabata push-up
Tabata bike calories

Notes: Workout called for Assault Bike -- used Precor upright as I was at the Y. Should have subbed Tabata row as the bike wasn't challenging enough. Hollow hold was torture -- most sets I came down before the 0:20 mark.

Odd-Object
For Time:
75 Dumbbell Box Step-Ups (30’s to 24)

Row Conditioning
On the Minute x 16 (4 Rounds)
Minute 1 – 14 Calorie Row
Minute 2 – 12 Calorie Row
Minute 3 – 9 Calorie Row
Minute 4 – Rest

Strict Handstand Push-ups
18 Strict Handstand Push-ups, Rest 1:00
16 Strict Handstand Push-ups, Rest :45
14 Strict Handstand Push-ups, Rest :30
12 Strict Handstand Push-ups, Rest :15
10 Strict Handstand Push-ups

Notes: Went in with the strategy of doing half the reps for each set, shaking out my arms and hopping back up for the other half within :30 or so. Held to this and prescribed rest periods through set of 14. Set of 12 was done 4/4/4 and set of 10 was 4&6. Overall a good effort though. 

Midline
30 Evil Wheels
40 V-ups
50 Sit-ups

Tabata Hand Release Push-up (6)
Rest 1 minute
Tabata Squat (14)
Rest 1 minute
Tabata Jump Rope (NS)
Rest 1 minute
Tabata GHD Sit-up (7)
Rest 1 minute

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

Strength:
1. Power Snatch -- Work up to heavy single in 10:00, then:
-10 Rounds; Every 0:30 Seconds -- 2x Power Snatch
2. Snatch Push Press 5X5 Across. This should be close to your 1RM Snatch.
Conditioning:
Tabata row (800m is the goal). A 1-rep HSPU penalty is enforced for each 5m below the standard.
-Rest 1 minute, then:
-AMRAP in 5 minutes of: KB snatch, alternating (35lb)
*Score = KB snatch reps

Strength:
1. Best lift was 150lbs. Used same weight for snatch push press.
2. Used 115lbs for the 10 round snatch. Hit 'em all.

Conditioning:
Tabata: 742m (12 HSPU penalty)
KB Snatch: 66 reps

For time:
-100m 1-arm OH KB carry, right arm (2x 35#)
-100m 2-arm farmers carry (2x 35#)
-100m 1-arm OH KB carry, left arm (2x 35#)
-100m 2-arm farmers carry, (2x 35#)

Note: For the 1-arm OH carries, the “resting” arm will hold the 2nd KB in the front rack position. You will have 2 KB with you the entire 400 meters. Goal is to complete the 400m without setting down the KB.

Complete 4 rounds of:

-374m row (Goal is 64-68sec)

-Rest as needed

 

1:22.2/27 cals

1:22.0/27 cals

1:21.6/27 cals

1:21.6/27 cals

 

Three Sets of:

Weighted sit-ups x 20 (hold 25lb plate overhead)
1-arm kettlebell press while holding other arm overhead x 10 each arm.

Strength
A1: Dead-Stop Strict HSPU, 6 reps
A2: Weighted Dips, 3 reps
*no lockout and no ROM equals no rep for both movements

Notes: For HSPU the athlete's head must come to a complete stop at bottom before each ascent. For the dips, I held a 30-lb sandbell between my knees.

Deadlift
4 Sets of 15:
Unbroken Deadlifts (225/155)
*rest as little as needed between rounds.

Notes: I used 225lbs for this effort, but only completed three sets. All sets were UB and I attempted each set at 0:00, 3:00 and 6:00. I probably could have recovered for a fourth set, but with all the posterior midline work this week (high rep back extensions and bag walks the last two days), I was smoked.

Midline
2 Sets of 30 GHD Sit-Ups
*rest as needed between sets (aim for unbroken).

Notes: First set was 20/10; Second set was 16/14. Fresh this is a very achievable goal.

For time:
-“Grace”: 30x clean and jerk
*Goal for this is to be unbroken. Any break that you have, which will constitute your hands coming off the bar, immediately add 5 reps to the RX’d amount.

1:42 -- all reps unbroken using 75-pound bar. 

Midline (Posterior)
5 x 150m Bag Walk (75)
*2 laps around cardio room at Jennersville Y
*rest 1 minute between sets

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

A: Snatch 1-1-1-1-1-1-1

135-135-145-145-150(f)-150-155(f)

B: 5 RDS:
15 hollow rocks
15 back extensions

In front of a clock set for 12 minutes:
1 minute of 20-inch box jumps
1 minute of 45-lb. KB sumo deadlift high pulls
2 minutes of 20-inch box jumps
2 minutes of 45-lb. KB sumo deadlift high pulls
3 minutes of 20-inch box jumps
3 minutes of 45-lb. KB sumo deadlift high pulls

Post reps for each set to comments.

1: 16/20
2: 27/32
3: 34/41
170 total reps
 
Notes: Workout at Brandywine Y using the soft plyo box. Every rep must begin with both feet on the floor. RX'd athletes must use a two-foot takeoff and a two-foot landing. The rep finishes with the athlete standing with the hips and knees fully extended while in control on top of the box. The athlete may jump down or step down as long as they start each rep with both feet on the ground and finsih each rep with both feet on the box. 

5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

7 Rounds:

Max Rep HSPU
10 Hollow Rocks+10s Hollow Hold

Fewest HSPU: 10
Most HSPU: 12
Total HSPU: 79

5 Rounds:
5 Power Cleans (135)
10 Bench Press (135)
20 GHD Situps
30 Double Unders

Notes: Subbed v-ups for GHD due to availability. 2:1 singles for double unders.

Bike Conditioning
30 Minute Recovery Effort
On the 10:00, 20:00, and 30:00:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Notes: Bike was on the Precor upright at Y. Level 10+ on Rolling Hills. Averaged about 2.7 miles per 10:00 block.

Conditioning
Complete 5 rounds:
70% of 3 RM Push Press – Max reps
60 second Assault Bike Sprint – Max Calories
*You can sub an Airdyne, Versa-Climber or Concept 2 for max calories sprint.

Note: 135lbs used for push press and used assault bike. Took barbell from ground. Rest as needed between each, although I tried to keep each rest period between 60-90 seconds.
8/16 -- 11/15 -- 8/12 -- 10/14 -- 11/14

48 reps/71 calories

50 sit-ups
1 mile bike (level 12)
1:00 handstand hold
50 step-ups (24")
1:00 handstand hold
1 mile bike (level 12)
50 sit-ups

Bike was done on the upright Precor at the Y, tried to keep both efforts sub-3:30. Went unbroken on the handstand and step-ups.