Monday, 15 OCTOBER 2012

Announcements:  West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/

Equipment needed:  Recommend bringing your boots or old tennis shoes with long socks.  The ropes will destroy your minimalist shoes, so bring something else to wear!!

Warm-up and instruction:  We will meet in the '62 room and do a brief warm-up before moving upstairs to Hayes Gym.

WOD:

AMRAP 20
100 x push-ups
100 x sit-ups
100 x air squats

NOTE1:  Every 3 minutes stop whatever you are doing and do 1 x rope climb (15').
NOTE2:  Partition sets of each exercise as needed (i.e. you can take a break after 70 push-ups and work on sit-ups or air squats, and then go back to finish up final 30 push-ups to end the round).

Post number of round complete to comments.

Friday, 12 OCTOBER 2012

Announcements - Welcome back to the reunion classes of 2007, 2002, 1997, 1992, 1987, 1982, 1977, etc.!!  If you are in town and interested in getting after it, come on down to Arvin Gym, '62 Room, at 0530.  If you are not still in the Army, please bring your Old Grad credentials in order to get in Arvin.

Equipment needed:  1 x bench set up per pair + 1 x barbell for partner Deadlifts

Warm-up & instruction - Personal warm-up goes from 0530 - 0540 and then Matt & Adam will brief and demo the WOD.  After that, everyone will have 10 minutes to practice the movements and continue to warm-up.

WOD:  Today's WOD is a partner WOD!!!   Pick someone who is about the same size and ability as you are and get after it!  If we end up with an odd number of folks, we will figure it out!

AMRAP 15
12 x bench press (load = average body weight of you and your partner) [Partner A does bench, Partner B spots, once 12 reps are complete, switch roles]
12 x partner deadlift (315 lbs = 3 x 45 plates per side) - scale weight as needed & focus on fundamentals of the deadlift!  Don't rush to failure...no your limits and scale smartly!

Post partners name and number of rounds complete to comments.

Thursday, 11 OCTOBER 2012

Announcements:  West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/

Equipment needed:  Set-up boxes for box jumps and bring your jump rope!!

Warm-up and instruction:  We still start off with a brief demo of each of the movements and give everyone a chance to practice each.  We need to start the WOD NLT 0540 in order to give everyone enough time to complete the WOD.

WOD:

Here is a twisted version of everyone's favorite...Beat the Clock!!!

30 minute time limit...see if you can make it the whole way and beat the clock!!

With a constantly running clock, start with 1 rep of the first exercise listed below (handstand push-ups) and then continue to add one additional rep per minute for as many minutes as you can until you can no longer complete all the reps within the minute.  Once you cannot complete the designated exercise, move to the next on the list and pick up the total reps where you left off.  Continue this process until you either go through the entire list or 30 minutes is complete.

Exercises (complete in this order....move to the next when you can't complete all the reps in the designated minute):

Handstand push-ups
Strict pull-ups
Box jumps
Hand release push-ups
Double-unders
Sit-ups

Example of what it might look like (individual results will obviously vary!):
1st minute: 1 HSPU
2nd minute: 2 HSPUs
3rd - 7th minute: 3, 4, 5, 6, and then 7 HSPU (fail at this point)
8th minute: 8 x strict pull-ups
9th minute: 9 x strict pull-ups
10th - 12th minute: 10, 11, and 12 strict pull-ups (fail at this point)
13th minute: 13 box jumps
14th - 19th minute: 14, 15, 16, 17, 18, 19 box jumps (fail at this point)
20th minute: 20 x hand release push-ups
21st - 25th minute: 21, 22, 23, 24, 25 push-ups (fail at this point)
26th minute: 26 x double-unders
27th - 30th minute: 27, 28, 29, 30 double-unders...YOU WIN!  You beat the clock!!!

Post time and exercise of last round you were able to complete before the minute expired.  If you beat the clock, simply put the exercise that you were on after 30 rounds were complete.

Wednesday, 10 OCTOBER 2012

Announcements:  West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/

Equipment needed:  1 x barbell per person + hang rings approximately 6 - 8 inches off the floor

Warm-up and instruction:  We still start off with a demo of the 2 movements for today's WOD.  We will split the group in half and learn about/practice squat cleans (Matt) and ring push-ups (Adam).  After 5 minutes of each, we will switch groups.

WOD:

The first part of the WOD will go fast, so if we have a big group, we will run multiple heats since the ring push-ups will be the limiting factor.

AMRAP 5
3 x squat cleans (135/95)
6 x ring push-ups

NOTE:  Scale as needed....135 is stout!  Also, ensure you get full range of motion (hips below parallel) on the squat cleans!!!!

rest 2 minutes and then head up to Hayes Gym track

10 rounds for time:
Run 1 lap
Rest 30 seconds

Post number of rounds complete and then time for run to comments.

Tuesday, 9 OCTOBER 2012

Announcements:  West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/

Equipment needed:  1 x barbell per person

Warm-up and instruction:  We still start off with a demo of the 3 movements for the WOD and then have an opportunity to practice each.  We will split the group in half and spend approximately 5 minutes learning about the push-press (Matt) and then 5 minutes on the back squat (Adam).  Everyone will be given the opportunity to practice each movement including the knees to elbows.  Additionally, I've attached a video to show some technique tips for the cash-out.  We can provide coaching as needed for the Turkish get-ups.

WOD:

Today's WOD should be relatively quick, so I've included a cash-out challenge on a movement we rarely do.  I hope you have the time and motivation to stick around and do the cash-out!

5 rounds for time:
9 x push press (95/65)
9 x back squat (95/65)
9 x knees to elbows

then after a few minutes of rest:

Cash-out challenge
15 x Turkish get-ups (each hand) at a weight for your choosing.  Check out a decent video (you can fast forward through the first 3 minutes if you'd like): Turkish get-up

NOTE:   These reps do not have to be unbroken and you can adjust the weight as needed throughout.  There is no time component to this WOD, so improve your technique and see if you can get better (form and load) as you progress.

Post time to comments.  Also post loads or comments about Turkish get-ups to comments.