Tuesday 6.09.15

Skill: Sled Push - 25 yards
- 5 x fastest time possible @ 1.5x est. bodyweight

Try to improve from 5.19.15

WOD: 5 rounds for time:
- 5 Power Cleans (155/105#)
- 7 Burpees
- 9 Ring Rows

Tuesday 5.19.15

Skill:  Sled Push - 25 yards

- 5 x fastest time possible @ 1.5x est. bodyweight

WOD:  AMRAP for 15:00:

- Push Press (135/ 85#)

Each time you break, perform:
- equal number of Power Cleans
- then 200m Run

*score is total Push Presses!

Thursday 5.07.15

Skill: AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: Complete for time:
- 9 Power Clean  (165/ 115#)
- 19 Ring Dips
- 6 Power Cleans
- 16 Ring Dips
- 3 Power Cleans
- 13 Ring Dips

Monday 3.30.15

Training partners done with the Open!

Skill: AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: "Annie"*
50-40-30-20-10
- Double Unders
- Sit Ups

*If you complete Annie in under 10:00, consider scaling to GHD sit ups, weighted sit ups, or another variation....unless you're going for the PR board!

Why train with sleds?

- There is no eccentric (negative) loading involved with sled drags. Sled drags are a great strength and conditioning tool and will not cause extreme muscle soreness.

– Sled drags can be a great way to recover from a training session that has left you with DOMS (delayed onset muscle soreness). Adding in some sled drags in the days following heavily eccentric training can speed up recovery time and help reduce muscle soreness.

– They are a great way to add variety to strengthening and conditioning the muscles of the legs. Because of the versatility of the sled virtually every muscle of the leg can be targeted. This can cause a carryover effect and increase your numbers in many other lifts (squat, deadlift, clean, and snatch).

– Simplicity. Practically anyone can learn to drag a sled in about 30 seconds or less.

– They are great for rehabilitation or for maintaining and building strength, conditioning, and power while injured.

Monday 1.26.15

Skill:   AHAP (as heavy as possible):
- Sled Push - 25 yards
- Sled Pull - 25 yards

WOD: For Time

- 150 Kettlebell Swings - russian (at least 53/35#)

- 50 Toes to Bar

** reps/movements can be broken up as needed

*Optional:  Complete:

- 30 Hip & Back Extensions

- 30 Russian Twists

Monday 12.29.14

Skill: 40 yard Sled Push (AHAP)

WOD: 3 rounds for time:
- 50 Double Unders
- 20 Knees to Elbows
- 20 yard Overhead Walk (135/95#)

Post weights and times to comments.

Wednesday 11.19.14

Skill:  Sled Push (Low bar)

- 40 yards AHAP

WOD:  4 rounds for time of:
- 100 ft. Bear Crawl
- 20 Box Jumps (24/20")
- 20 Wall Ball (20/14# to 10')

*Optional:  Complete:
- Double Unders 3 x max reps
OR
- 7:00 max Double Under attempts

Post weights and times to comments.

Monday 10.20.14

Skill: AHAP (as heavy as possible):

- Sled Push - 25 yards

- Sled Pull - 25 yards

WOD: AMRAP in 15:00:

- 20 Double Unders
- 20 Kettlebell Swings (53/ 35#)
- 20 Weighted Walking Lunges (53/35#)

*Optional: For 10:00
- practice Handstand Walks or Holds

Post weights and rounds to comments.

      

Wednesday 9.10.14

Skill:  Sled Pulls and Pushes.  Spend 15:00 pushing and pulling as heavy as possible!

WOD: AMRAP in 15:00:
- 200m Run
- 50’ Kettlebell Waiter Walk/ left
- 50' Kettlebell Waiter Walk/ right
- 15 Kettlebell Swings
- 30 Sit Ups

Post weights and rounds to comments.

Friday 10.25.13

Strength:  Sled Drag or Prowler push heavy 4x 40yds

WOD:  4 rounds for quality:

- Max Rep Push Ups
- Max Rep Strict Pull Ups
- 15 Toes to Bar
- 200 m run

*score is total reps of pushup and pull-ups combined

Post weights and reps to comments.

Tuesday 5.21.13

Strength: Sled Push

WOD: “Annie"
Reps of 50-40-30-20-10:
- Double Unders
- Sit Ups

Post to comments.

Satruday 10.13.12

After you workout today, make sure you go by Gold's Gym and support Ryan S., Melissa, Stefan, and I at "The Strongest" competition.  We will be there all day!

Skill:  Movement review

Conditioning:  In teams of 3 or 4, complete:
As many rounds as possible in 5:00 at each station:
- Team Wall Balls (20/14# to 10' target)
- Team Kettlebell Swings (53/35#)
- Team Burpees
- Team Sled Pushes, 25 yards
- Team Pull Ups

* One team member working at a time
**There will be 2 minutes between each station to rest and write your team's score on the white board.

Post team and reps for each station to comments.

Thursday 12.01.11

Sorry I'm so late, getting this posted.  I was working the city of Vallejo all night for their guys.  We'll be trying out Matt's new toys tomorrow.

SWOD:  Sled Pushes 3 x 50 ft @ bodyweight.  Place your bodyweight in weight plates on to the sled (I have no idea on the sled's weight) and push it 50 feet for your fastest time.  Race a partner to push yourself.

Metcon: (SWOD 2): Try to add weight on each set:
- Shoulder Press: 1-1-1-1-1
- Push Press: 3-3-3-3-3
- Push Jerk: 5-5-5-5-5

Complete all sets of one exercise before moving to the next. Make sure you get a proper amount of rest (at least 2-3 minutes between sets). You will need it in the later rounds.  Compare to 6.23.11

Post times and weights to comments.

Thursday 2.10.11

The sled push is a way of training resisted sprints for speed and power.  This guy is obviously just posing, but for optimal power the hips should be lower and the arms should be extended in front of you.

Warm Up:  Coach's choice

SWOD:  5 x 25 yard sled push adding weight each attempt.  Do these outside on the concrete and take advantage of the great weather we've been having!

Metcon:  4 rounds for time of:
- Run 400m
- 20 pull ups

Ah the classic combination of running and pull ups!  Not much to say here but run fast and do lots of pull ups.  All pull up variations are acceptable, but if you really want to increase your fitness do a harder variation that you normally do!

Post weights and times to the comments section!  bc