Friday 8-24-2012

WOD "#HAM Challenge":

Its called the #HAM Challenge! The video will be available this afternoon. Check back later for the link to the video and get ready to go HAM.

Thursday 8-23-2012

Strength:

Back Squat:

1rep every 15sec. for 3mins. @ 315#

Rest 3mins.

1rep every 15sec. for 2mins. @ 315#

Rest 2mins.

1rep every 15sec. for 1min. @ 315#

After Party:

5 rounds (not for time):

5 Straight leg deadlifts (on top of 45# plates) @ 225#

10 Dead hang pull-ups

Tuesday 8-21-2012

Strength:

Snatch:

60% x 1rep x 5sets (Every minute on the minute)

70% x 1rep x 5sets (Every minute on the minute)

75% x 1rep x 5sets (Every minute on the minute)

then...

80% x 1reps (Rest as needed)

85% x 1reps (Rest as needed)

88% x 1reps (Rest as needed)

80% x 1reps (Rest as needed)

85% x 1reps (Rest as needed)

88% x 1reps (Rest as needed)

Clean & Jerk:

Work up to 75% x 1rep

Front Squat:

Work up to a heavy single

= 405# x 1rep

Good Mornings:

5reps x 3sets

Abs:

100reps

Try it out!!

Extreme Endurance

Check out the HENDEL T-Shirts!

Again Faster

Monday 8-20-2012

REST DAY

Sunday 8-19-2012

Strength:

Snatch:

40% x 3reps

50% x 2reps

60% x 1rep

70% x 1rep

80% x 1rep

85% x 1rep

90% x 1rep

(If you make 90%, go up until you miss)

Clean:

40% x 3reps

50% x 2reps

60% x 1rep

70% x 1rep

80% x 1rep

85% x 1rep

90% x 1rep

(If you make 90%, go up until you miss)

Thursday 8-16-2012

REST DAY

Try some Xendurance Fish Oil to help you on your rest days.

Extreme Endurance

Wednesday 8-15-2012

"Light weight baby!!"

Strength #1:

Back Squat:

60% x 3reps

70% x 3reps

80% x 3reps

85% x 3reps x 5sets

Front Squat:

70% x 3reps

75% x 3reps

Good Mornings:

5reps x 3sets

ABs:

20reps x 5sets

WOD #1:

GHD Sit-Ups 15, 12, 9, 6, 3
Muscle-Ups 1, 2, 3, 4, 5

Then immediately after...

Farmer Carry 10yd, 20yd, 30yd, 40yd, 50yd (There and Back)
Burpees 15, 12, 9, 6, 3

= 10:33

Strength #2:

Close Grip Bench Press:

5reps x 5sets @ 225#

Pull-Ups (weighted w/ 30# vest)

10reps x 5sets

This stuff is amazing!!

Extreme Endurance

Tuesday 8-14-2012

Strength:

Barski Snatch (All 3reps from mid-thigh) (You can only drop the weight between sets)

(Full Squat Snatch)

50% x 3reps

60% x 3reps

70% x 3reps

65% x 3reps

75% x 3reps x 2sets

Halting Deadlift Pulls

85% x 3reps x 2sets

Snatch Push Press:

5reps, 4reps, 3reps, 3reps, 3reps

= 205, 235, 255, 255, 255

Barbell Shrugs

10reps x 5sets @ 325#

Sit-Ups

20reps x 5sets (weighted w/ 70# DB)

WOD:

400m Run

10 Front Squats (225#)

400m Run

20 Front Squats (185#)

400m Run

30 Front Squats (135#)

= 11:23

TRY IT!!!!

Extreme Endurance

Monday 8-13-2012

WOD:

Front Squat:

70% x 2reps

75% x 2reps

80% x 2reps

85% x 2reps x 7sets

Back Squat:

70% x 2reps

78% x 2reps

80% x 2reps

Good Mornings:

5reps x 3sets

After Bash:

Handstand Walk

5yrds x 5sets (If you fall, start over)

Chin-Ups

10reps x 5sets (weighted w/ 30# vest)

Give Extreme Endurance a try!!!

Sunday 8-12-2012

WOD:

Max Snatch:

= 125kg/275#

Max Clean & Jerk:

= 140kg/308#

*Not a great day, but it could be worse.

Saturday 8-11-2012

WOD:

21-15-9

Calories on the Rower

KB Swings (40kg)

= 4:10

Rest 2min.

Then, 6min. to establish a 1RM Squat Clean

= 330#

Friday 8-10-2012

REST DAY

Thursday 8-9-2012

Strength:

Back Squat:

60% x 3reps

@ 270#

70% x 3reps

@ 315#

75% x 3reps

@ 335#

80% x 3reps x 6sets

@ 360#

Front Squat:

70% x 3reps

@ 285#

75% x 3reps x 3sets

@ 305#

Good Mornings:

5reps x 3reps

@ 185#

Bench Press (Close Grip):
5reps x 5sets
@ 225#

After Party:

Chin-ups x 50reps (weighted w/ 30# vest)

Abs x 100reps (weighted w/ 70# DB)


Give this stuff a try!!
Extreme Endurance

Spencer Hendel/Again Faster T-Shirt!! Buy one today!
Carpe Diem

Wednesday 8-8-2012

Strength (10:00am):

Two Position Clean (Mid-Thigh and Floor):

70% x 2reps

@ 245#

75% x 2reps

@ 265#

80% x 2reps x 2sets

@ 280#

75% x 2reps

@ 265#

Rack Jerks from Behind the Neck:

Heavy Single for the Day

= 345#, 360# (Fail)

WOD (4:00pm):

Push a heavy sled 500m. Every minute on the minute, complete 7 KB Swings (32kg) until the sled has been pushed 500m.

= 18:25

Abs x 100reps (weighted w/ 70# DB)

Straight Bar Dips x 50 (weighted w/ 30# vest)

Tuesday 8-7-2012

Front Squat:

70% x 3reps

@ 285#

75% x 3reps

@ 305#

80% x 3reps x 7sets

@ 325#

Back Squat (High Bar):

70% x 3reps

@ 315#

78% x 3reps x 3sets

@ 350#

Snatch Push Press:

3reps x 5sets

@ 245# x 5sets

Good Mornings:

5reps x 3sets

@ 185# x 3sets

Ab's x 100reps (Weighted sit-ups w/ 70# DB)

Chins x 50reps (weighted w/ 30# vest)

Try It! It is amazing!

Extreme Endurance

Monday 8-6-2012

REST DAY

Saturday 8-4-2012

Snatch:

Heavy Single for the Day

= 275#

Clean & Jerk:

Heavy Single for the Day

= 330#

Friday 8-3-2012

REST DAY 

(Tomorrow we lift heavy!)

Thursday 8-2-2012

Back Squat:

60% x 3reps

@ 295#

70% x 3reps

@ 315#

75% x 3reps x 7sets

@ 335#

Front Squat:

70% x 3reps

@ 285#

75% x 3reps x 3sets

@ 305#

Good Mornings:

5reps x 3sets

@ 185#

Abs:

100reps (Your choice)

Wednesday 8-1-2012

Clean Technique:

3 Position Clean (High Hang, Mid Thigh, and Floor)

65% x 3reps

@ 225#

70% x 3reps

@ 245#

75% x 3reps x 3sets

@ 265#

Clean Pulls:

80% x 3reps

@ 285#

85% x 3reps

@ 305#

Snatch Grip Deadlift:

90% x 3reps x 2sets

@ 275#

Behind the Neck Jerk:

Heavy Single for the day

= 355#

Video

PR Behind the neck Jerk!

Abs:

50 Weighted AB-MAT (70# DB)

50 Toe-2-Bar

Give it a Try!

Extreme Endurance

Tuesday 7-31-2012

Front Squat:

60% of max x 3reps 

@ 245#

70% of max x 3reps 

@ 285#

75% of max x 3reps x 7sets 

@ 305#

Back Squat:

70% of max x 3reps

@ 315#

75% of max x 3reps x 3sets 

@ 335#

Good Mornings:

5reps x 3sets

@ 155#

After Party:

30 Strict Muscle-Ups for time

= 12:41

Monday 7-30-2012

Snatch practice: 3 position snatch (high hang, mid thigh, and floor)
@ 65%

= 195#

Halting Snatch Deadlift Pulls: 3reps x 2 sets @ 75%

= 225#

Snatch Deadlift: 3reps x 2sets @ 85%

= 275#

Snatch Push Press: 5reps x 5sets

= 205# x 5sets

Abs x 100reps

Chin ups x 25reps

Saturday 7-28-2012

Heavy Snatch:

= 275#

Heavy Clean & Jerk:

= 335#

Friday 7-27-2012

Rest Day

Thursday 7-26-2012

WOD #1

Clean Pulls:

-Deadlift to above the knees and hold x 2reps

-Deadlift to above the knees and aggressively jump x 1rep

-Complete 5sets @ 100% of max clean

= 365#

Clean & Jerk practice:

-Work up to 60% of your max C&J

-Complete 6sets

-Rest as much as needed between sets

= 225#

Weighted Box Jumps:

-Complete 25reps

-Pick your weight and height of box

= 35# Vest @ 40"

WOD #2

"Wyatt"

5 Rounds for time:

800m Run

20 Toes-2-Bar

10 Burpees

= 25:55

Extreme Endurance

Mike's Gym

Wednesday 7-25-2012

Back Squat (High Bar):

2reps x 5sets @ 90% of max high bar back squat

= 405#

Front Squat:

3reps x 4sets @ 80% of max front squat

= 335#

GHD Sit-Ups x 100reps

Dead Hang Pull-Ups x 50reps

Straight Bar Dips x 50reps

Try it!

Extreme Endurance

Mike's Gym

Tuesday 7-24-2012

Snatch Technique:

45-50% of Max x 2reps x 7sets

Snatch Pulls:

-Deadlift bar to above the knee x 2reps

-Deadlift bar to above the knee and then explode (no snatch) x 1rep
x 4sets

-80-85% of your best snatch

Good Mornings:

5reps x 3sets @ 135#

Weighted Sit-Ups x 50reps @ 70# DB

Weighted Pull-Ups x 50reps @ 35# DB

Monday 7-23-2012

The Burgener Program Begins!!!

Front squat:

work up to 90% x 2 x 5sets.
@ 365#

Back squat:

work up to 80% x 3 x 4 sets.
@ 410#

Push Press:

5reps, 3reps, 1rep, 3reps, 5reps
(185#, 205#, 235#, 205#, 185#)

Weighted Sit-Ups x 100reps (w/ 70# DB)

Then...

6 HSPU's on the minute, every minute for 10mins.
(3 Strict + 3 Kipping)

Sunday 7-8-2012

WOD #1:

5 Rounds for time:

10 Power Cleans (155#)

15 Pull-Ups

20 KB Thrusters (two 16kg KB's)

= 14:38

Friday 7-6-2012

Rest Day

Thursday 7-5-2012

WOD #1 (9:30am):

20 Cals. on Airodyne

20 Front Squat w/ two 53# KB's

20 Cals. on Airodyne

20 Push Press w/ two 53# KB's

20 Cals. on Airodyne

20 Thrusters w/ two 53# KB's

20 Cals. on Airodyne

20 Push Press w/ two 53# KB's

20 Cals. on Airodyne

20 Front Squat w/ two 53# KB's

= 16:20

Immediately following the WOD, you have 8mins. to establish a 1RM Front Squat

= 365# (No Belt, Knee Wraps, or Oly Shoes)

WOD #2 (3:30pm):

20min. AMRAP:

Increasing Ladder of:

2 DBall Ground to Shoulder (100#)

1 Muscle Up

4 DBall Ground to Shoulder (100#)

2 Muscle Up

6 DBall Ground to Shoulder (100#)

3 Muscle Up

(Get as far as you can in 20mins.)

= Got 10reps into the round of 20 DBalls and 10 Muscle Ups

Wednesday 7-4-2012

Happy Independence Day!!

WOD #1:

1000m Run
10 Wall Walks
100 Pull-Ups
(entire wod w/ 30# vest)

=13:45

WOD #2:

Every minute, on the minute, for 20min.
On odd minutes, complete 6 Overhead Pistols (15# bar) (alternate legs)
On even minutes, complete 1 Cargo Net climb (18')

Tweet @amalleolo and @spec1414 to determine if your WOD was HAM. And don't forget to hash tag #H.A.M.

Tuesday 7-3-2012

WOD #1:

12min. AMRAP:

3 Parallette HSPU

6 DB Squat Cleans (75#)

9 AB Mat Sit-Ups (100# DB)

= 6rounds + 4reps

WOD #2:

Every minute, on the minute for 20mins.

On odd minutes perform 4 muscle ups

On even minutes perform 30yrd sled push (3, 45# plates)

After Party:

25 Strict Underhand Pull-ups
25 Strict Overhand Pull-ups
(All with a 30# vest)

Extreme Endurance

Sunday 7-1-2012

Strength/WOD #1:

Clean & Jerk

Heavy Single

= 345# New PR

PR Clean & Jerk @ 345#

Extreme Endurance

Saturday 6-30-2012

WOD #1 (12:30pm):

7 Rounds for Time:

7 SDHP (108#)

Climb over Wall (12')

7 Toe-2-Bar

Climb over Wall (12')

= 6:19

WOD #2 (6:00pm):

5 Rounds for Time:

3 Bar Muscle Ups

6 Box Jumps (40")

9 WallBalls (30#)

= 5:21

Try this stuff out!!!

Extreme Endurance

Friday 6-29-2012

WOD #1 (9:30am):

6 Rounds for Time:

100m Sled Push (45# plate on sled)

8 Pull-Ups (w/ 30# DB)

8 Shoulder Press (115#)

8 Lunges (two 24kg KB's in the front rack)

8 GHD Sit-Ups (w/ 20# wallball)

= 21:57


WOD #2 (12:20pm):


3 Rounds for Time:

400m Bicycle Ride
10 KB Clean + Jerk (32kg KB's)

= 9:55 (KB's were hard!!)

Thursday 6-28-2012

WOD #1 (9:00am):

"Linda with a Twist"

10-9-8-7-6-5-4-3-2-1

Axle Bar DeadLift (255#) (Overhand Grip)

Bench Press (205#)

DB Squat Clean (70# DB's)

= 22:34


After Party:


Every minute, on the minute, for 15mins.
2 Strict HSPU
3 Kipping HSPU

WOD #2 (4:00pm):

5 Rounds for Time:

3 Rope Climb (15')

10 Toe-2-Bar

21 Overhead Walking Lunges (45#)

400m Row

(The entire WOD was complete while wearing a sweat shirt and sweat pants) (Heat Training)

= 19:40

Thank you!!...Extreme Endurance

Wednesday 6-27-2012

REST DAY

Extreme Endurance

Tuesday 6-26-2012

Strength/WOD:

Split Jerk

1rep - 10reps - 1rep - 10reps - 1rep - 10reps

= (345PR, 240, 325, 205, 315, 185)

Monday 6-24-2012

WOD #1:

Five Rounds for Time:

3 Ring HSPU

6 Box Jumps (36")

12 Overhead Walking Lunges (185#)

= 9:38

WOD #2:

5k Run

(Up Blue Hills)(635' elevation)
(with a 30# vest)
(Route included running up a ski slope)
(Every 3min. you must complete 10 Hand-Release Push-ups)

= 30:56


After Party


10 Seated Sled Pulls
(15m at 225#)

Sunday 6-24-2012

WOD #1:

Five Rounds for Time:

15 Knees-2-Elbows

15 Hip Extensions

15m Handstand Walk

15 Box Jumps (24")

= 10:58

After Party:

"Double Under Poker"

Goal = 300 Double unders

Max bet = 100 Double Unders

Bet 1: 100 (completed)

Bet 2: 100 (completed)

Bet 3: 100 (completed)

Winner!

Extreme Endurance

Saturday 6-23-2012

WOD #1 (12:30PM):

3 Rounds for Time:

5min. Intervals

800m Run

30 GHD-Sit-Ups

AMRAP Shoulder to Overhead (185#) with remaining time

Rest 2min.

Round 1: 14 Shoulder to Overhead

Round 2: 5 Shoulder to Overhead

Round 3: 8 Shoulder to Overhead

= 27 total

WOD #2 (5:30pm):

Accumulate 30 DB Hang Squat Clean (75#)

However...

EMOTM 10cal. on the Rower

(You are done when you complete 30 DB Hang Squat Cleans)

= 4:58

Friday 6-22-2012

REST DAY

DID YOU GO H.A.M. TODAY?!!!

Try it out!!

Extreme Endurance

Thursday 6-21-2012

WOD #1:

Press:

5-5-5-5-5

(135, 155, 155, 155, 155)

Push Press:

3-3-3-3-3

(225, 245, 245, 245x, 245)

Push Jerk:

1-1-1-1-1

(275, 285, 305, 325x, 325)

WOD #2:

8 Rounds for Time:

30m Swim (w/ a 35# KB)

6 KB Clean & Jerk (Two 32kg KB's)

WOD #3:

8 Rounds for Time:

50m Prowler Push (140#)

2 Rope Climbs (15')

1 Ground to Shoulder (210# Stone)

Extreme Endurance

Mens Fitness Interview

Wednesday 6-20-2012

WOD #1:

20 Backsquats (225#)

Dead Hang Pull Ups (CTB) (Max Reps)

16 Backsquats (225#)

Dead Hang Pull-Ups (Overhand)(Max Reps)

12 Backsquats (225#)

Dead Hang Pull-Ups (Underhand)(Max Reps)

8 Backsquats (225#)

Kipping Pull-Ups (Max Reps)

4 Backsquats (225#)

Butterfly Pull-Ups (Max Reps)

10 - 12 - 11 - 30 - 25 = 88 total reps

WOD #2:

One Sled pull on the minute, every minute, for 20mins. (45')

(Top 5 most miserable WOD's ever)

WOD #3:

12min. AMRAP:
3 Wall Walks
6 KB Swings (100#)
9 GHD Sit-Ups

= 5 rounds + 16 reps

Thank you for getting me through WOD #2!!

Extreme Endurance

Tuesday 6-19-2012

WOD #1 (9:00am):

12 Rounds for Time:

10 DB Hang Squat Cleans (45#)

6 HSPU (on DB's)

= 28:30 (HSPU workout for me)(Mentally defeated)

WOD #2 (4:00pm):

4 Rounds:

400m Run (On track)

(rest 2:00 b/t sprints)

= 10:56 (total time)

Extreme Endurance...Got me feeling good!

Monday 6-18-2012

Rest Day

Active Recovery

6 Rounds:
Bike 1200m (Around a Track)
(Rest 60sec. b/t rounds)

Good Seminar in Boston, MA @ CrossFit Southie

Extreme Endurance

Sunday 6-17-2012

Strength/WOD #1:

1 Snatch on the minute, every minute, for 15min.

= (225#, 225#, 225#, 225#, 225#, 245#, 245#, 245#, 245#, 245#, 265#x, 265#, 265#, 265#, 265#)

Post WOD I continued to snatch.

= (275#, 285#, 295#x, 295#x)

Saturday 6-16-2012

WOD #1:

3 Rounds for Time:

50 Double Unders

25 Deadlift (225#)

15 Toe-2-Bar

= 7:41

Then...

Every minute on the minute, complete 6 HSPU's. 10min. on the Clock.

Friday 6-15-2012

WOD #1 (10:00am):

5 Rounds for Time:

30 GHD Sit-Ups

25 Hip Extensions

20 Overhead Squats (135#)

= 17:54

Check out Extreme Endurance

Happy Birthday Erin Kelly

Thursday 6-14-2012

Strength (11:30am):

2 Front Squats + 1 Split Jerk

= (275, 295, 305, 325, 325x, 325)

Then...

Toe-2-Bar x 50reps

WOD #1 (3:30pm):

10min. AMRAP:

100m run

5 Deadlifts (315#)

(increase deadlift reps by 1 each round, start at 5)

= 8rounds + 100m

Then...

Muscle-Ups

5reps x 6sets

Try It!!

Extreme Endurance

Wednesday 6-13-2012

WOD #1:

Accumulate 150 Hand Release Push-Ups, every minute on the minute climb up and over the Reebok Drop-Box.

= 13:48

WOD #2:

21-18-15-12-9-6-3

Hang Power Clean & Jerk (135#)

Box Jumps (30")

Row (calories)

= 20:27

Recover Faster with...

Extreme Endurance

Tuesday 6-12-2012

Rest Day

Extreme Endurance

Monday 6-11-2012

WOD #1 (1:00pm):

"Pyramid Helen" - 2010 CrossFit Games

Previous Time: 21:06

1200m Run

63 KB Swings (24kg)

36 Pull-Ups

800m Run

42 KB Swings (24kg)

24 Pull-Ups

400m Run

21 KB Swings (24kg)

12 Pull-Ups

= 18:30

Sunday 6-10-2012

WOD #1:

5 Rounds for Time:
50 Double Unders
25 Toe-2-Bar
50' Overhead Walk (185#)

= 13:30

Saturday 6-9-2012

WOD #1:

"Hope"

3 Rounds (Fight gone bad style)

Burpees

Power Snatch (75#)

Box Jump (30") (Went higher on box jumps)

Thruster (75#)

CTB Pull-Ups

91 + 95 + 71 = 257

Strength #1:

Every Minute on the minute, for 20mins.

On Odd minutes complete 5 Back Squats @ 315#

On Even minutes complete 5 Close Grip Bench @ 185#

Extreme Endurance

Friday 6-8-2012

Strength:

Squat Clean

3-3-3-3-3-3

= 185#, 225#, 255#, 275#, 295#, 315# PR

315# x 3 Squat Clean

WOD #1:

For Time:

400m Run

50 KB Swings (32kg)

400m Run

25 burpees

400m Run

25 Squat Cleans (135#)

400m Run

50 CTB Pull-Ups

= 19:39

Thursday 6-7-2012

Rest Day

Help me raise money for this amazing event

CrossFit for Hope Donations

Wednesday 6-6-2012

WOD #1 (9:00am):

800m Run

28 KB Swings (90#)

28 Strict Pull-Ups

28 Double KB Clean & Jerks (70#)

28 Strict Pull-Ups

800m Run

= 22:20

WOD #2 (15min. Post WOD):

1 Split Jerk (275#)

1 50m Sprint (25m down, 25m back)

Every minute, on the minute, for 10mins.

= Kept rounds between 15-17sec.

Extreme Endurance

Tuesday 6-5-2012

Stength #1:

Max Box Jump w/ 25# Vest

= 54"

WOD #1:

5-4-3-2-1

Rope Climbs (15')

Snatch (Increasing Load) (135#, 155#, 175#, 195#, 205#)

(One bar, change your own weight)

= 6:48

After Party:

Men's Dips

(20sec. of work for max reps) (Rest as long as needed)

= 13, 13, 14, 14, 13

Monday 6-4-2012

Strength #1:

Max Front Squat:

= 405# PR

WOD #1:

AMRAP in 12mins.

1 Power Snatch (135#)

1 Muscle Up

2 Power Snatch (135#)

2 Muscle Up

3 Power Snatch (135#)

3 Muscle Up...

(Keep Ascending until time is up)

= 9 Power Snatch + 3 Muscle Up (84 total reps)


WOD #2 (3:00pm):


3mins. of max KB Alternating Snatch (24kg)
2mins. of max Double Unders
1min. of max Straight Bar Muscle Ups

=

Strength #2 (3:15pm):


Close Grip Bench:
5reps x 6sets
Hollow Rocks
10reps x 6sets
(Super-set the two movements)

Extreme Endurance

Sunday 6-3-2012

REST DAY - Photo shoot with Extreme Endurance

Saturday 6-2-2012

Strength:

Snatch (Focus on hitting positions)

1rep x 7sets

= 220#, 231#, 242#, 242#, 253#, 253#x, 253#

WOD #1:

21-15-9

Front Squats (95#)

Burpees

Pull-Ups

= 5:11

After Party:

6 HSPU on the minute, every minute, for 10mins.

Extreme Endurance

Friday 6-1-2012

WOD #1(8:30am):

30min. AMRAP

50m Swim

50m Run (in sand)

*Mix up the swimming strokes

WOD #2 (2:00pm):

800m Row

400m Run

200m Overhead Walk (135#)

100 Double unders

50 KB Swings (24kg)

25 Burpee Pull-Ups

Thursday 5-31-2012

Rest Day

Wednesday 5-30-2012

Strength:

Close Grip Bench

5reps x 5sets

(205#)

Super-set with...

Dead Hang Pull-Ups

10reps x 5sets

WOD #1:

5 Rounds for Time:

25 Push Press (75#)

50 Double Unders

= 7:53

WOD #2:

20mins. on the clock (Counting up)

-On Odd minutes complete 3 Power Clean & Jerks (205#)

-On Even minutes complete 2 Rope Ascents (15')

Xendurance

Monday - Thursday 5-21/24-2012

Regional Games PREP work!!!

Sunday 5-20-2012

WOD #1:

12min. AMRAP:

2 Rope Ascents (15')

15 Box Jumps (24")

15 SDHP (32kg KB)

30 Double Unders

= 6 rounds + 1 rep

Then... 10mins. post WOD...

Complete as many hang power cleans as possible in 3mins. @ 225#

= 27reps

Saturday 5-19-2012

WOD #1:

10-9-8-7-6-5-4-3-2-1

Back Squat (135#)

CTB Pull-Ups

Shoulder to Overhead (135#)

= 8:07

WOD #2:

4min. AMRAP

5 HSPU

5 Good Mornings (95#)

= 7 rounds

Friday 5-18-2012

Rest Day

Traveling to Miami, FL

Level 1 Seminar at Peak 360 CrossFit

Thursday 5-17-2012

WOD #1 (9:20am):

50 Pull-Ups

500m Row

21 Thrusters (105#)

1000m Row

21 Thrusters (105#)

500m Row

50 Pull-Ups

= 15:05


WOD #2 (3:30pm):


4 Rounds for Time:

3 Rope Climbs (15')
25 WallBalls (20#)

= 5:50

Wednesday 5-15-2012

Strength:

Heavy Snatch Single

(Hit positions)

= (185#, 215#, 235#, 255#)

WOD #1:

5 Rounds:

5 Deadlifts (345#)

10 Burpee

= 3:43

WOD #2:

30 Muscle Ups for Time

= 4:59 (PR)

WOD #3:

Gymnastics Practice Session

Extreme Endurance

Tuesday 5-15-2012

Warm-Up:

21-15-9 HSPU's

(30sec. rest between sets)

= 4:28

WOD #1 (9:30am):

Regional DB Snatch WOD

= 4:39 (110# DB)

WOD #2 (1:30pm):

1mile Run

50 Step Ups (75#)

30 DB Hang Power Clean (75#)

= 11:33

Monday 5-14-2012

Rest Day

Extreme Endurance

Spencer's Twitter

Sunday 5-13-2012

WOD #1:

150m Prowler Push

50m Farmer Carry (100# DB's)

100m Prowler Push

100m Farmer Carry (100# DB's)

50m Prowler Push

150m Farmer Carry (100# DB's)

Rest 5min. then complete...

30 GHD Sit-Ups

1 Muscle Up

25 GHD Sit-Ups

2 Muscle Up

20 GHD Sit-Ups

3 Muscle Up

15 GHD Sit-Ups

4 Muscle Up

10 GHD Sit-Ups

5 Muscle Up

Total Time: 20:04

Extreme Endurance

Saturday 5-12-2012

WOD #1:

3 Rounds:

25 WallBalls (20#)

30 Pull-Ups

then immediately after...

3 Rounds:

50 Double Unders

7 Squat Snatch (135#)

= 11:22

After Party:

20 Muscle Ups

Friday 5-11-2012

Warm-Up:

Shoulder Mobility

20 DB Snatch (100#) for time:

= 1:05

WOD #1:

5 rounds for time:

12 Deadlifts (155#)

50ft. Overhead Walk w/ Bar

9 Hang Power Cleans (155#)

50ft. Overhead Walk w/ Bar

6 Push Jerks (155#)

= 10:50

WOD #2:

10-9-8-7-6-5-4-3-2-1

HSPU (Regional Standard)

Pistols

= 7:34

After Party:

Muscle Ups 4sets x 5reps

Extreme Endurance

Thursday 5-10-2012

Rest Day

http://xendurance.com/

Wednesday 5-9-2012

WOD #1 (8:30am):

800m Run

15 High Hang Snatch (185#)

800m Run

15 Mid-Thigh Snatch (195#)

800m Run

15 Full Snatch (205#)

= 20:58

WOD #2 (Not for Time):

5rounds of:

6 Ring HSPU

12 Ring Rows

20yds. Double KB Walking Lunge (24kg)

WOD #3 (3:00pm):

5rounds of:

Close Grip Bench x 5rep (205#)

Ring Push Ups x 20rep

Tuesday 5-8-2012

Strength:

2 Front Squats + 1 Jerk

1-1-1-1-1-1-1

(185#, 235#, 265#, 285#, 305#, 315#, 325#x)

WOD #1 (9:30am):

50 Pull-Ups

150 Double Unders

30 Hang Power Cleans (225#)

150 Double Unders

50 Pull-Ups

= 16:43


WOD #2 (5:00pm):


5 Rope Ascents (15')
10 Over the box Jumps (30")

4 Rope Ascents (15')
8 Over the box Jumps (30")

3 Rope Ascents (15')
6 Over the box Jumps (30")

2 Rope Ascents (15')
4 Over the box Jumps (30")

1 Rope Ascents (15')
2 Over the box Jumps (30")

= 6:40






http://xendurance.com/uncategorized/xendurance-sponsores-spencer-hendel-one-of-the-fittest-men-on-earth/

Monday 5-7-2012

Strength:

Muscle Snatch (1-1-1-1-1)

(115#, 135#, 155#, 175#, 185#)

WOD #1:

1000m Row

then...

10rounds of:

10 Front Squats (95#)

10 Hand Release Push Ups

then...

1000m Row

= 18:58

After Party:

30 Strict HSPU

Sunday 5-6-2012

Rest Day

Saturday 5-5-2012

WOD/Recovery:

5k Run (8-9min. miles)

= 27:22

Friday 5-4-2012

Strength:

Every minute on the minute for 10min. complete 1 snatch:

(225#, 235#, 245#, 255#, 265#x, 265#, 275#x, 275#x, 275#, 285#x)

WOD #1 (9:30am):

12min. AMRAP:

5 Dumbbell Snatch (right arm)(100#)

15 WallBalls (30#)

5 Dumbbell Snatch (left arm)(100#)

15 Toe-2-bar

= 4rounds + 2reps

WOD #2 (2:00pm):

50 HSPU As fast as possible

= 5:51


After Party:


Close Grip Bench
8reps x 5sets @ 185#

Hollow Rocks
20reps x 5sets

Thursday 5-3-2012

Practice Work:

20 Dumbbell Snatches (100#)(alternating)

= 1:15

WOD #1:

5 Rounds for Time:

5 Shoulder to Overhead (135#)

OverHead Walk (135#)(30m)

5 Shoulder to Overhead (135#)

10 CTB Pull-Ups

5 Shoulder to Overhead (135#)

OverHead Walk (135#)(30m)

5 Shoulder to Overhead (135#)

2 Cargo Net climbs (18')

= 18:50

Wednesday 5-2-2012

Strength:

Snatch Balance

(1-1-1-1-1-1-1)

(235#, 255#, 265#, 285#, 305#, 325#, 335#PR)

WOD #1:

For 10 Rounds:

Every 2min. complete...

10 Cal. on the Rower and 3 Hang Power Cleans (225#)

After Party (Immediately following the WOD):

20 Muscle-Ups for time

= 3:43

Tuesday 5-1-2012

Rest Day

Monday 4-30-2012

Strength:

Front Squat

5sets x 10reps

(135#, 225#, 255#, 275#, 305#)

WOD #1:

3 Rounds for Time:

15 KB Push Press (24kg)

15 Burpee over the box jumps (24")

15 CTB Pull-Ups

= 9:43

After Party (5min. Post WOD):

6 Kipping HSPU on the minute, every minute, for 10min.

Sunday 4-29-2012

WOD #1:

 For time:

500m Row

20 Dumbbell Snatch (100#) (alternating)

100 Double Unders

20 Dumbbell Snatch (100#) (alternating)

500m Row

= 8:56

Saturday 4-28-2012

WOD #1:

3 Rounds of:

7 Deadlifts (345#)

7 Muscle Ups

then... (Immediately after)

3 Rounds of:

21 Wall Balls (20#)

21 Toe-2-Bar

= 10:23

Friday 4-27-2012

WOD #1:

2000m Row

50 Pistols (alternating)

30 Hang Cleans (225#)

= 13:58

After Party:

Toe-2-Bar x 21reps x 3sets

Push-ups x 50reps

Thursday 4-26-2012

Rest Day - Mobility

Wednesday 4-25-2012

WOD #1:

"Diane"

21-15-9

Deadlift (225#)

Handstand Push-Up (Regional Standard)

= 5:10 (missed 3 HSPU reps)

WOD #2:

20min. Running clock

4 Hang Power Cleans on Even minutes (225#)

4 Muscle Ups on Odd minutes

Tuesday 4-24-2012

WOD #1:

50 Backsquats (135#)

40 Pull-Ups

30 Push Press (135#)

50 Front Squat (85#)

40 Pull-Ups

30 Push Press (85#)

50 Overhead Squats (65#)

40 Pull-Ups

30 Push Press (65#)

= 19:58 (Holy Shoulders)

Monday 4-23-2012

WOD/Strength:

Regional Snatch Ladder (155-275#)

-Stopped at 275#, no need to go any further

= Made it through the ladder (275# felt good)

WOD #2:

10-9-8-7-6-5-4-3-2-1

Front Squat (135#)

1 rope climb between each set

= 6:09

Sunday 4-22-2012

Rest Day

Saturday 4-21-2012

Strength:

Bench Press 4sets x 5reps

(185#, 225#, 225#, 225#)

Handstand Walk between sets (10yds.)

WOD #1:

10-9-8-7-6-5-4-3-2-1

Chest-2-Bar

Box Jumps (30")

GHD Sit-Ups

= 7:31

WOD #2:

500m Row

50 Double Unders

400m Row

40 Double Unders

300m Row

30 Double Unders

200m Row

20 Double Unders

100m Row

10 Double Unders

= 7:34