Monday, 1 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER GYMNASTICS
EMOM for 7 minutes

3 Kick Up to Hand/Head Stand

or
3 Negative Handstand Push Ups

or
Practice Getting Inverted

INTERMEDIATE GYMNASTICS
1 Muscle Up
 (or Muscle Up progression)
2 Strict Hand Stand Push Ups

2 Consecutive Muscle Ups

4 Strict Hand Stand Push Ups

3 Consecutive Muscle Ups

8 Strict Hand Stand Push Ups

CONDITIONING
3 Rounds For Time:
400m
 Run
1 ascent,
15 Rope Climb
15 Burpees

1 ascent, 15 Rope Climb

• If you don't have a rope, or haven't developed your Rope Climb, substitute 4 Strict Pull Ups + 4 Knees-to-Elbows + 4 Air Squats for EACH ascent.  Post time to comments.

Sunday, 30 June 2013

Rest Day

OR

Make up a WOD you missed this week.

Look up "strength" in the dictionary and you will see this video of Travis Cooper (currently the number one ranked lifter in America) Squatting 245kg (539#) at a bodyweight of 85kg (187#):



Here is an blog post on the strength we don't usually talk about:

Strengthen Your Mental Game – Rick Scarpulla       

Saturday, 29 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH (alternating sets; 1a, 1b, 1a, etc.)
1a) Front Squat:  3 x 5 – rest 1 minute.
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can perform more than 20 Strict Pull Ups) – rest 1 minute.

INTERMEDIATE STRENGTH
15 minutes to establish 1RM Front Squat.

CONDITIONING
4 rounds, EACH for time:
6 Snatch (Power or Full), 135/95#

9 American Kettlebell Swings, 32/24kg 

12 Burpees
Rest 3 minutes between rounds.

• Post time for EACH round to comments.

Friday, 28 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER WEIGHTLIFTING
The linked video (in red) has a great visual and written explanation.  Pause for a 3 count in the bottom position before standing.

INTERMEDIATE WEIGHTLIFTING
3-Stop + 1 High Hang Snatch:
 5 x 2 @ 65% Snatch 1RM

CONDITIONING
With a 12-minute running clock:
100 Double Unders
With the remaining time, perform as many rounds as possible:
7 Push Jerks, 135/95#
200m Run

• Post rounds (+ reps, if partial round) to comments.

Thursday, 27 June 2013

Rest Day


OR

Make up a WOD you missed this week...

Bushido Virtue #7:  Honesty and Sincerity - When warriors say that they will perform an action, it is as good as done.  Nothing will stop them from completing what they say they will do.  They do not have to "give their word".  They do not have to "promise".

For Samurai, speaking and doing are the same action.

"MAKOTO"
Honesty and Sincerity

Wednesday, 26 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER STRENGTH
If you normally perform Low Bar Back Squat, reduce your load approximately 20%
.
2) Press:  3 x 5
Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) High Bar Back Squat (HBBS):  3 x 5 @ 72% 
HBBS 1RM
2) Press:  3 x 5 @ 70%
 Press 1RM
Rest 1 minute between all sets.

CONDITIONING
3 rounds for time:
Run, 400m


• Every Squat Clean to Thruster starts on the floor, is caught at the bottom of a full Clean, and finishes completely locked out overhead.  Post time to comments.

Tuesday, 25 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

CONDITIONING
“GRINDY (Grace Meets Cindy)”
10 Ground to Overhead, 135/95#
5 rounds of Cindy (1 round = 5 Pull Ups, 10 Push Ups, 15 Squats)
10 Ground to Overhead, 135/95#
5 rounds of Cindy (1 round = 5 Pull Ups, 10 Push Ups, 15 Squats)
10 Ground to Overhead, 135/95#

Strict 25 minute time cap.  Post time (or progress) to comments.

SKILL
10 minutes alternating Double Under and Freestanding Handstand Practice

• Spend roughly 60 seconds alternating between each movement.

Monday, 24 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg)
4) Hip Extensions x 10

BEGINNER WEIGHTLIFTING
High Hang Clean (full):  5 x 2
• Focus on finishing the second pull (extension) before rapidly pulling under the bar.  Speed is key.

INTERMEDIATE WEIGHTLIFTING
High Hang Clean (full):  5 x 2 @ 70%
 Clean 1RM
• Pause for a 3 count in the bottom position before standing.

CONDITIONING
For time:
25-20-15-10-5
5-10-15-20-25
Wall Ball, 20/14#

• Post time to comments.

Sunday, 23 June 2013


Rest Day

OR

Make up a WOD you missed this week...

Bushido Virtue #6:  Respect - True warriors have no reason to be cruel.  They do not need to prove their strength.  Warriors are courteous even to their enemies.  Warriors are not only respected for their strength in battle, but also by their dealings with others.

The true strength of a Samurai becomes apparent during difficult times.

"REI"
Respect

Saturday, 22 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH
1) Back Squat (any style):  3 x 5

2) Power Snatch:  3 x 5
Rest 1 minute between all sets.

INTERMEDIATE STRENGTH
1) Low Bar Back Squat (LBBS):  3 x 3 @ 85% LBBS 1RM
2) Power Snatch:  3 x 3 @ 65% Snatch 1RM
Rest 1 minute between all sets.

CONDITIONING
As many rounds as possible in 9 minutes:
6 Deadlift, 135/95#
6 Hang Power Clean, 135/95#
6 Front Squat, 135/95#
6 Push Press, 135/95#

• Post rounds to comments.

Friday, 21 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg) **All three Pistols videos are different **
4) Hip Extensions x 10

BEGINNER GYMNASTICS
15 minutes practicing the Pistol and/or Pistol Progressions

INTERMEDIATE GYMNASTICS
3 rounds for quality, not for time:
10 Alternating Pistols (each leg; 20 total)
25 Double Unders

CONDITIONING
5 rounds, EACH for time:
15 Thrusters, 80/55#
9 Box Jumps, 24/20
Rest 2 minutes between rounds.

• Post time for each round to comments.

Thursday, 20 June 2013

Rest Day

OR

Make up a WOD you missed this week...

Bushido Virtue #5:  Honor - Warriors have only one judge of honor and character, and this is themselves.  Decisions they make and how these decisions are carried out is a reflection of who they truly are.

A Samurai cannot hide from themself.

"MEIYO"
Honor

Wednesday, 19 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH (alternating sets; 1a, 1b, 1a, etc.)
1a) Deadlift:

1 x 5 @ 75% Deadlift 1RM
1 x 5 @ 80%
1 x 5+ @ 85%
1b) Strict Pull Ups:  3 x Max Effort 
(add weight if you can perform more than 20 Strict Pull Ups)

INTERMEDIATE STRENGTH
20 minutes to establish 1RM Deadlift

CONDITIONING
As many rounds as possible in 10 minutes:
9 Hang Squat Snatch, reps, 95/65#
15 Rope Climb, 1 ascent

9 Push Press, reps, 95/65#
15 Rope Climb, 1 ascent

• Post rounds to comments.  If you do not have a rope or need a progression, substitute 4 Strict Pull Ups + 4 Knees-to-Elbows + 4 Air Squats for EACH Rope Climb ascent.

Tuesday, 18 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Handstand Push Ups x 5 (watch video for progressions)
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg; watch video for progressions)
4) Hip Extensions x 10

BEGINNER WEIGHTLIFTING
High Hang Squat Snatch:
1 x 5 @ 75% Snatch 1RM
1 x 5 @ 80%
1 x 5+ @ 85%

Focus on finishing the pull before rapidly pulling under the bar.  Speed is key.  Stick the bottom position and pause for a 3 count before standing.  If you are a true, early beginner at Olympic Weightlifting, work on perfecting the BurgenerWarm Up for the Snatch.

INTERMEDIATE WEIGHTLIFTING
5 sets:  1 Snatch Pull + 1 Squat Snatch + 2 Overhead Squats @ 60% Snatch 1RM

CONDITIONING
With a continuously running clock perform 1 round for time, every 3 minutes, for 3 total rounds (9 minutes total):
10 Strict Pull Ups

10 Front Squats, 165/115#
10 Burpees

• Post time for each round to comments.  If you fall behind the 3 minute round, start the subsequent round and continue until the 9 minutes expires and post how far you make it.

Monday, 17 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 5 @ 75% Squat 1RM
1 x 5 @ 80%
1 x 5+ @ 85%
2) Strict Press:
1 x 5 @ 75% Press 1RM
1 x 5 @ 80%
1 x 5+ @ 85%

INTERMEDIATE STRENGTH
1) High Bar Back Squat (HBBS):  3 x 8 @ 60% HBBS 1RM

2) Strict Bar Dip:  3 x 8 (add weight if you can perform more than 8 unbroken @ bodyweight)

CONDITIONING
3 rounds for time:
5 Hand Stand Push Ups

10 Box Jumps, 24/20
15 Burpees

20 Ab-Mat Sit Ups

• Post time to comments.

Sunday, 16 June 2013

Happy Father's Day!

Rest Day

OR

Make up a WOD you missed this week...

Bushido Virtue #4:  Benevolence or Compassion - Through intense training and hard work the true warrior becomes quick and strong.  They are not as most people.  They develop a power that must be used for good.  They have compassion.  They help their fellow man at every opportunity.

If an opportunity for compassion does not arise, Samurai go out of their way to find one.

"JIN"
Benevolence or Compassion

Saturday, 15 June 2013

Father's Day WOD!  

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg; video shows demonstration and multiple progressions)
4) Hip Extensions x 10

BEGINNER WEIGHTLIFTING
1 x 5 @ 75% Clean 1RM
1 x 5 @ 80%
1 x 5+ @ 85%

INTERMEDIATE WEIGHTLIFTING
Clean & Jerk:
  5 x 1 @ 80% C&J 1RM, 5 x 1 @ 90%, 8 x 1 @ 75%;
 rest 60-90 seconds between each set through sets of 80% & 90%, then 30 seconds between each rep at 75%.

CONDITIONING
3 rounds, EACH for time:
15 Front Squats, 135/95#

Rest 3 minutes between rounds.

• Post time for EACH round to comments.

Friday, 14 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight if able to perform 5 unbroken)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10 (NOT Hip Extensions; watch the video)

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 5 @ 40% Squat 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
1 x 5 @ 40% Clean 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE STRENGTH
1) 15 minutes to establish a 1RM Overhead Squat
2) Power Clean:  3 x 3 @ 80% Clean 1RM

CONDITIONING
6 rounds for time:
6 Power Snatch, 115/80#
12 Ball Slams, 20/14#
18 Wall Balls, 20/14#

• Post time to comments.

Thursday, 13 June 2013

Rest Day

OR

Make up a WOD you missed this week...

Bushido Virtue #3:  Heroic Courage - Hiding like a turtle in a shell is not living at all.  A true warrior must have heroic courage.  It is absolutely risky.  It is living life completely, fully, and wonderfully.

The heroic courage of the Samurai is not blind.  It is intelligent and strong.

"YU"
Heroic Courage

Wednesday, 12 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER GYMNASTICS
Hollow Rock + Arch Rock:  Alternate between the two, holding for 10 seconds each = 1 rep.  Complete 3 reps per set.  Repeat for 3 sets with 90 seconds rest between each set.

INTERMEDIATE GYMNASTICS
3 rounds for quality, not for time:
1 Muscle Up + 3 Ring Dips

3 Kipping Handstand Push Ups


• If you are still working on getting your first Muscle Up, you can use a Muscle Up Progression to get you up to do your 3 Ring Dips.

CONDITIONING
4 rounds for Max Double Unders:
4 minutes to complete -
400m
 Run
Max Effort Double Unders

Rest 4 minutes between rounds.

• Post Double Unders per round and total Double Unders to comments.

Tuesday, 11 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER STENGTH (alternating sets)
1 x 5 @ 40% Front Squat 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can complete more than 20 Strict Pull Ups)

INTERMEDIATE STRENGTH (alternating sets)
1a) Front Squat:  3 x 5 @ 65% Back Squat 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if you can complete more than 20 Strict Pull Ups)

CONDITIONING
5 rounds for time:
200m Sandbag Carry, 25/17.5kg (55/40#)
50 Ball Slams, 20/14#

• If you do not have access to sandbags, carry a backpack loaded with bricks, or any bag loaded with any objects, totaling the appropriate weight.  Post time to comments.

Monday, 10 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Ring Push Ups x 5
3) Tripod / Frog Stand x 10 seconds
• 3 sets:
4) Overhead Squats x 10, Men’s / Women’s bar, PVC
5) Kettlebell Deadlifts x 10 reps, 24/16 kg

BEGINNER WEIGHTLIFTING
1 x 5 @ 40% Clean 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE WEIGHTLIFTING
3 sets:  Shankle Complex (1 Clean Deadlift + 3 Hang Clean Pulls + 1 Hang Clean + 2 Jerks) @ 70% C&J 1RM
Rest 2 minutes between each set/complex.

CONDITIONING
As many rounds as possible in 12 minutes:
200m Run

12 Box Jumps, 24/20
12 Chest-to-Bar Pull Ups

• Post rounds to comments.

Sunday, 9 June 2013

Rest Day

OR

Make up a WOD you missed this week...

Bushido Virtue #2:  Duty and Loyalty - Warriors are responsible for everything that they have done and everything that they have said, and all of the consequences that follow.  They are immensely loyal to all of those in their care.

To everyone that they are responsible for, Samurai remain fiercely true.

"CHU"
Duty and Loyalty

Saturday, 8 June 2013

We will be meeting at the Yokota Samurai Fitness Center at 1430 (2:30 p.m.) to celebrate Steven Bejarano's special day with the following birthday WOD: 

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Kip Attempts / Kipping Pull Ups (Gymnastics or Butterfly Kip) x 3-5
2) Strict Pull Ups x 5 (band assisted if necessary)
• 3 sets:
3) Tuck L-Hang x 10 seconds

4) Kettlebell Swings x 10, 16/12 kg

BEGINNER STRENGTH
1) Back Squat (any style):
1 x 5 @ 40% Back Squat 1RM
1 x 5 @ 50%
1 x 5+ @ 60%
2) Shoulder Press:
1 x 5 @ 40% Press 1RM
1 x 5 @ 50%
1 x 5+ @ 60%

INTERMEDIATE STRENGTH
1) Low Bar Back Squat (LBBS):  3 x 5 @ 85% LBBS 1RM

2) Strict Bar Dip:  3 x 8

CONDITIONING
6 rounds for time:
18 Walking Lunges (9 each leg; alternating)

• Post time to comments.

Happy 28th Birthday to Steven Bejarano!