2-25-15

RON DEMAAGD 30 MINUTE AMRAP

5 MINUTE CARDIO
5 DEADS, 5 CLEANS, 5 PRESS (HANDS NEVER LEAVE BAR)
1 TRIBUTE



2-23-15

3 ROUNDS
1 LAP AROUND BUILDING (BIG LOOP)
2 ROPE CLIMBS
3 BEAR CRAWL SHUTTLES
4 STAIR HOPS
5 BURPEE PULL UP TOE TO BARS

3 ROUNDS (OUTSIDE)
10 PUSH UPS
70 YARD SLED PUSH (2 PLATES)
20 BODY SQUATS



Crossfit Open Preparation



With the 2015 Crossfit Open coming soon MixedFitnessArtist.com will be supporting athlete Kevin Penland by following along in the 5 weeks by doing the Open WODS on KP Fridays. This might be a good  chance to work your technique and strength on other days of the week as you prepare. Here is a few links that may be of help, if anyone finds anything else post to comments.

http://breakingmuscle.com/olympic-weightlifting/20-tips-that-will-make-you-better-at-olympic-weightlifting

http://jasonferruggia.com/2-olympic-lifting-complexes-combos-for-massive-strength/

http://breakingmuscle.com/olympic-weightlifting/the-neurological-benefits-of-clean-and-snatch-complexes

http://firstpull.net/2014/04/02/the-why-and-how-of-weightlifting-complexes-a-simplistic-guide-to-the-use-of-complexes-part-2-how/

 



2-20-15

KP FRIDAY

IN ORDER, START AT TOP AND FINISH RX REPS BEFORE MOVING ON TO NEXT

RX / SCALED

100 DOUBLE UNDERS OR 300 SINGLES FOR SCALED
90 WALL BALL 20/14
80 HR PUSH UPS
70 CAL ROW
60 PULL UPS
50 OVERHEAD LUNGE WALK 115/85
40 PISTOLS NO BANDS OR 200 SQUATS SCALED
30 BOX JUMPS 30/24
20 SQUAT CLEAN 155/115
10 MUSCLE UPS OR JUMPING OR 30 PULL UPS AND 30 DIPS FOR SCALED

2-13-15

FRIDAY THE 13TH, KEVIN PENLAND STYLE

FOR TIME
2 THRUSTERS 135/95 AND 2 OVER BAR BURPEES, THEN 4,4,6,6,8,8,10,10
500M ROW
5 PULL UPS
400M ROW
10 PULL UPS
300M ROW
15 PULL UPS
200M ROW
20 PULL UPS


*KP FRIDAYS SUBJECT TO CHANGE

2-11-15

RON DEMAAGD PROGRAM

25 MINUTE AMRAP

5 SQUAT CLEAN AND JERKS
5 CHEST TO CHEST
5 STAIR RUNS
10 1 ARM SNATCH
10 KB SWINGS
10 PULL UPS
15 WALL BALLS
15 OH PLATE LUNGES
15 TOE TO BARS
20 3 WAY SHOULDERS
30 HR PUSH UPS
40 FULL SIT UPS
50 AIR SQUATS
60 DU'S

2-09-15 and following Monday

 

4 ROUNDS OF
5 MINUTE CARDIO (ROW MACHINE, TREADMILL, BIKE, ELIPTICAL, ETC)
1 PLUS REPS GHD SIT UPS*
1 PLUS REPS HORIZONTAL PULL UPS*
1 PLUS REPS HANDSTAND PUSH UPS*
1 MINUTE DOUBLE UNDERS (OR DOUBLE UNDER PRACTICE)
* CARDIO CAN SWITCH EACH ROUND, THE 1 PLUS REPS ARE DESIGNED FOR YOU TO GO UNBROKEN AS FAR AS YOU CAN BUT ONCE THE REPS ARE BROKEN YOU WANT TO MOVE ON TO NEXT EXERCISE

2-6-15

KP FRIDAY

8 MINUTE AMRAP
10 FRONT SQUATS 135/95
40 DOUBLE UNDERS (SINGLES DO NOT COUNT THIS TIME)
REST 2 MINUTES
8 MINUTE AMRAP
100M ROW
10 T2B

BONUS
3 MINUTE AMRAP
6 MUSCLE UPS RING/BAR
12 DEADLIFTS 225/155
90 SECOND REST
3 MINUTE AMRAP RING/BAR
4 MUSCLE UPS
8 DEADLIFTS 275/185
90 SECOND REST
3 MINUTE AMRAP
2 MUSCLE UPS
4 DEADLIFTS 315/225



2-4-15

RON DEMAAGD 25 MINUTE AMRAP
1 CHEST TO CHEST
5 PULL UPS
5 T2B
5 BOX JUMP
10 HR PUSH UPS
10 FULL SIT UPS
1 STAIR RUN
*ADD 1 REP PER ROUND

2-2-15

50 WALL BALL
10 TOE TO BARS
10 PUSH UP TO SIDE PLANK
5 ROPE CLIMB

40,8,8,4

30,6,6,3

20,4,4,2

10,2,2,1