Barbell Bettys / Fraternity Barbell

August 30 2010

Strength WOD 1 min deadbugs 3 Box jumps 5 Strict pull ups 7 HSPU 3 Rounds Then... 3 Rm Squat 5 x 3 Shoulder Press 4 x 3 Hang Power Clean 4 x 6 Db shoulder press 3 x 8 HGR w 45lb plate 3 x 15 DB high pull Then... 45lb plate o.h.w.l forward 10 steps 45 lb plate o.h.w.l backward 10 As quick as possible. Rest 30 sec between rounds. 4 Rounds Then.... 15 med ball sit up throws 15 sledge hammer swings R 15 Sledge hammer swings L AMRAP 7 min

OLY WOD   5 x 3 Perfect burpees 5 x 1 min deadbugs Forearm stretch 3 x 5 Hang squat clean into Power clean into front squat   Then...   3 RM Front squat 5 x 1 Hanging squat clean 5 x 1 Power Clean 5 x 1 Clean Pulls   3 Rounds of 10 Ring pull ups 10 Ring dips 10 Ring rollouts

Catalyst Games Prep   75lb bar M 45 lb bar F AQAP 3 rounds 21 O.H.S 21 Step ups 21 Good mornings 21 ¼ Squat and jump. Always catch the jump in a squat.   Then…. 50 Double unders 1 Deadlift 40 Double unders 1 Deadlift 30 Double unders 1 Deadlift 20 Double unders 1 Deadlift 10 Double unders Warm up to your max single before this workout.

THIS WILL BE THE LAST POST FOR THE CURRENT BARBELL BETTYS/FRAT PROGRAM. NEW BETTYS STARTING SEPTEMBER 27!  LEVELS 1 AND III!

Saturday August 28 2010

Strength WOD Complete 3 rounds of 5 pull ups 10 push up 15 squats. Then...10 Sledge hammer swings per side. Max Effort Shoulder Press Max Effort Power Snatch Max Effort Clean Then.... Every minute on the minute complete 30 sec of deadbugs and sprint 100 m. 10 min clock.

OLY WOD 3 Rounds of Plank Complex 20 sec of Regular plank Feet wide R arm out Feet wide L arm out R side with feet stacked L side with feet stacked 10 Toes to bar after each round Then... Set new 1 RM in Front squat Set new 1 RM in Bench Press Then.... 3 Rounds: 2 Burpee long jumps as far as you can 3 As high as you can wall ball 4 As high as you can coffin box jumps 5 As high as you can push ups

Catalyst Games Prep 21 Push Press 21 Supine ring pull ups 21 Front squats 3 Rounds AQAP Then.... 21 KB swings 5 Pull ups 4 HSPU 3 Burpees 2 Muscle ups 15 KB swings 5 Pull ups 4 HSPU 3 Burpees 2 Muscle ups 9 KB swings 5 Pull ups 4 HSPU 3 Burpees 2 Muscle ups

Friday August 27 2010

Strength WOD With a 20 lb med ball complete 3 Rounds of: 10 Wall ball 10 Ball slams on right side 10 Ball Slams on left side 10 Wall ball get ups. (Set up for a regular wall ball, then squat, roll onto your back, complete a sit up and back to standing on your feet and then throw) 2 x 5 Deadlift into sumo high pull into snatch grip deadlift Then.... M 275 F 215 10 Box jumps 7 Deadlifts 4 Burpees 1 Muscle up 200 m run AMRAP in 15 min

OLY WOD 3 Rounds of: 10 Slosh pipe situps 8 Slosh pipe walking lunge 6 Slosh pipe push press 4 Burpee Clean Wall balls 2 Muscle ups Then.... AMRAP in 3 minutes with a 1 minute rest. 5 cycles of 3 min. 3 Squat Cleans 6 Push ups 9 Air squats M 135 F 75

Catalyst Games Prep 21 Double unders 21 Burpees 200 m run 21 Box jumps 3 Rounds AQAP Then.... M95 F65 Run 200 m 15 Ground to Overhead Run 200 m 15 Sumo High Pull Run 200 m 15 Push Press Run 200 m 15 Burpees

Thursday August 26 2010

Strength WOD 8 Plate Press 8 Walking lunge holding plate 8 Push ups alternating left and right hand on plate. Jumping side to side. 3 Rounds Then... 30 sec Deadbugs 12 HGR 3 Rounds Then... 3 Rm Front Squat 5 x 1 Shoulder Press 4 x 2 Push Press 3 x 1 Rack Jerk Then..... 5 Power Clean at M155 F95 5 Pull ups 5 Push ups 5 Broad jumps 6 feet. 5 Rounds for time.

OLY WOD Stretch and Rest

Catalyst Games Prep Stretch, Tennis ball, Rest

Wednesday August 25 2010

Strength WOD Rest Day 1441 Stretching Complex

OLY WOD 3 x 5 DB Shoulder press into DB High pull. 3 x 5 BB shoulder press into Bent over row 5 x 1 Shoulder Press 4 x 2 Push Press 3 x 3 Split Jerk 2 x 4 Rack Jerk 3 x 3 Bent over row Then.... 21-15-9 Bench Press 155 lb Body weight rows with the vest

Catalyst Games Prep 21 Wall Ball 21 KB swings 21 Walking lunge 21 Toes to bar 3 Rounds AQAP Then.... M135 F85 1 Power Clean 2 Push Press 3 Ground to Overhead 4 Front squat 5 Deadlifts AMRAP 10 min Rest 2 min then run 1 mile.

Tuesday August 24 2010

Strength WOD 30 sec deadbugs 1 min plank 10 KB swings 3 Rounds Then... 3 x 4 Hang Power Snatch 3 RM Deadlift 5 x As many weighted pull ups as possible. Start at 10lbs in the vest and add 2 lbs each set. Then.... Run 200 m 6 Tire flips 9 Ring Dips 12 Supine ring pull ups 3 Rounds

OLY WOD 12 HGR 10 GHD sit ups 8 Box Jumps 3 Rounds 3 x 5 Snatch Deadlifts into Power Snatch Then... 5 x 3 Hang Snatch Shrug 7 x 1 Snatch Deadlift 5 x 3 Bent over row snatch grip Then.... 10 Band pull a parts 12 Push ups 14 Sumo High pull M95 F65 5 Rounds

Catalyst Games Prep 21 Empty Bar Snatch pulls 21 Empty bar Power Snatch 21 Empty bar O.HS 3 Rounds AQAP Then.... 3 box jump 5 Burpees 7 Pull ups AMRAP 5 minutes Then.... 400 m run 15 Double Unders 10 Ground to Overhead M115 F75 5 HSPU 5 Rounds or 15 min time limit

Monday August 23 2010

Strength WOD   10 Wall ball  7 box jumps 5 Pull ups 3 Rounds   Then…. 10 O.H.W.L steps w 45lb plate Deadbugs 4 x 30 sec   Then… 5 RM Back  Squat   5 RM Bench Press    Then… 18 12 6 Burpee Pull ups Squat 95% of bodyweight HGR

OLY WOD   3 Rounds: 1 min plank 10 wall ball 1 min deadbug   Then… 3 x 7  Hang Power Snatch into Snatch Balance   5 x 1 Power Snatch   5 x 1 O.H.S Squat   Then…. 21 KB swings 18 HGR 15 Toes to bar 12 Overhead walking lunge w 45lb plate 4 Rounds

Catalyst Games Prep     4 x 30 sec deadbugs Spider man stretches or tennis ball time. Then…   21 Wall ball 21 Push ups 21 Double unders 3 Rounds AQAP Rest 5 min Then….   7 x 1  Overhead Squat   Then….. Run 400 m 10 Power Snatch 5 Overhead Squat 3 rounds M 95 F 65

Saturday August 21 2010

Strength WOD Row 250 m then 3 rounds of 5 pull ups 10 push ups and 15 squats. 3 Rounds Then... 8 x 40 yard sprints Resting as needed between attempts for maximum speed. Then..... Max Effort Squat Clean Max Effort Bench Press Max Effort Snatch Deadlift

OLY WOD 3 Rounds of Plank Complex 20 sec of Regular plank Feet wide R arm out Feet wide L arm out R side with feet stacked L side with feet stacked 10 Toes to bar after each round Then... 5 x 5 Snatch Balance 5 x 1 Overhead Squat Then.... 3 Rounds: 2 Burpee long jumps as far as you can 3 As high as you can wall ball 4 As high as you can coffin box jumps 5 As high as you can push ups

Catalyst Games Prep 21 Overhead Squats empty bar 21 Supine ring pull ups 21 Front squats 21 Hang Power Clean 3 Rounds AQAP Then.... 21 15 9 Burpee Pull ups Front Squat M 135lb F85lb

Friday August 20 2010

Strength WOD 100 m run 1 min deadbug 1 min plank 3 Rounds Then... 5 min of Muscle ups and Ring Dip work Then... 21 15 9 Burpee pull ups Bodyweight Squat

OLY WOD 3 Rounds of: 10 steps 45 lb plate overhead walking lunge 1 min of deadbugs 30 sec shoulder dislocates Then..... 2 Front Squat 4 Push Press 6 Back Squat 8 Power Clean AMRAP 15 min M 135 F 75

Catalyst Games Prep 21 Squats 21 Push ups 21 Walking lunge steps 21 HSPU 4 Rounds AQAP Then.... 10 pull ups 20 KB and swing 10 Burpee 7 min AMRAP Then.... 30 O.H.S for time M 135 F 85

Thursday August 19 2010

Strength WOD 5 Box jumps 7 Strict pull ups 9 HSPU 3 Rounds Then... 30 sec Deadbugs 30 sec HGR 3 Rounds Then... 5 Rm Front Squat 3 Rm Press Then..... 8 Hang Power Clean 6 Push Press 4 High Pull 2 Thrusters 5 Rounds for time.

OLY WOD Stretch and Rest

Catalyst Games Prep Stretch, Tennis ball, Rest