Quickie WOD 01.05.10

TODAY’S QUICKIE WORKOUT:

AMRAP 15 minutes

AMRAP = As Many Round As Possible in X minutes

Directions: Use the same weight for all three exercises:

AMRAP FULL BODY CIRCUIT: DL/HPC/FS

A) 5 Reps Deadlift

B) 4 Reps Hang Power Clean

C) 3 Reps Front Squats

* * *

Advanced__________135 lbs, 15 min

Intermediate_____less weight, 15 min

Beginner_________light DB’s, 10 min

DEADLIFT

HANG POWER CLEAN

FRONT SQUAT

Post comments and weight/times below.

Was this too tough for you? Too easy? These are all great functional moves, and even if you don’t follow this exact routine, you will benefit from incorporating them into your program.

To post a comment, you will be asked to sign in (takes 2 seconds)…But if you’re concerned with signing in to my site, don’t be…I hate spam, and even though you will be prompted to for your email, I would NEVER share it with anyone! Additionally, you can use a made-up user name, too

* * * * *

Be Well,

-Maximillian Barry

Where Nutrition & Fitness Become a Lifestyle

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3 Responses

  1. Great wkout max. I had my heart set on the burpees that you did yesterday so heres how it went down: (hopefully tennis doesnt suffer tomorrow)
    Jan 5 wod

    Warmup

    1 round of 20
    Jumping wall touches
    Bodyweight Squats
    Pushups

    ASMRAP in 15 minutes
    Burpees 15 reps
    Thrusters 75 # * 15 reps
    Squat jumps  75 # * 15 reps

    Cooldown

    Some stretching

    A good workout to do some exercises that I haven’t done in years.  
    Workout was invigorating after a day of hard mental work. I love the  
    short duration, high intensity and natural feeling that the wkout  
    gave. I got 2 rounds plus an extra 12 burpees.

    Sent from my iPod

    • Great WOD layout Ryan.
      Incorporating the plyometric elements will do wonders for your tennis game: quicker 1st step, sprints, and those ever important adjustment steps!
      Glad to hear how much your enjoying yourself, too 🙂

  2. MY WOD looked like this…

    I fasted for 22 hrs pre-WOD. Had a custom Amino Shooter, 400mg caffeine, a double green tea…and was ready to roll!

    PRE GAME

    5 min jump rope
    5 min light DB work

    MAIN EVENT

    Today’s Quickie: AMRAP 15 min (as above)
    Completed 10 rounds, plus 5 deadlifts, plus 1 HPC.
    I scaled the weight to 95 lbs.

    AFTER PARTY

    A)100 Push ups for time
    3:58 min
    Started off with 50 reps, then brief pauses to finish.

    B)2 Rounds for time of this couplet:
    1. 50 Squats
    2. 60 sec jump rope
    Completed in 5:21 min.

    HOTEL LOBBY

    10 min Agility/footwork drills

    Total Workout Time Today: 44 minutes
    Sipping on a custom protein shake as I’m posting this comment.
    It was another great day to sweat, don’t you think!

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