THURSDAY THROWDOWN CHALLENGE

For time, do the following as a continuous circuit, 30 reps per movement. Complete all reps of one movement before moving on to next movement.

30 x Hanging leg raise

30 x Burpee

30 x Squat jump

30 x Pull-up

30 x Plyo push-up

Live Alive.

DRILLit

www.andrewvontz.com
www.drillit.tv
@vontz

FIT16: 16-Minute MULTI-PLANAR BODYWEIGHT WOD

Get ready, set the countdown timer for 16 minutes, cycle through the
following exercises, :30 sec per exercise before moving onto next.
Stop when 16 minutes is up, note how many total rounds you completed.

Multi-planar bodyweight WOD that incorporates all three planes of
movement into every exercise (except pull-ups, sagittally dominant,
but gives you a pulling movement so all of your fundamental movement
pattern bases are covered).

This will be hard, pace yourself!

T push-ups
Rotating lunge
Side plank with rotation
Pull-up
Mountain climber

Live Alive.

DRILLit.

www.andrewvontz.com
www.drillit.tv
@vontz

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD: CLIMB, SUFFER, REPEAT

Time to kickstart those climbing movement patterns again.

WOD:
10 min. foam roll (lots of kinks to get out after TRX Force Training
and hitting EM's brutal bodyweight WOD from Tuesday)
30 min. warm-up, very easy light spin to start followed by graduated
intensity up to LT to prep for climb, hitting LT over Golden Gate
Bridge on way to climb
then:
3 x 7:30 LT climb repeats w/easy high cadence spinning back to base of
hill between efforts
Back to HQ @ varied tempos up to LT, primarily tempo zone.

Live Alive.

Suffer.

DRILLit

--
P: 323. 630. 0123
E: andrewvontz@gmail.com

www.andrewvontz.com
www.drillit.tv
@vontz

WOD: Fit16 Quick and Dirty Metcon

Circuit following, :30 sec per movement, continue circuit until 16
minutes has elapsed. Go at hardest pace you can sustain for the entire
16 minutes. Short, sweet, quick, dirty, and effective.

Bear Crawl
Jump Rope
Mountain Climber
Jump Rope
Plank

Live Alive.

DRILLit.

www.andrewvontz.com
www.drillit.tv
@vontz

WOD: Dirty 30 Complex

30ea.
squat
push up
atomic sit-up (hands to toes from full prone)
jumping squat
windshield leg raises
rowing pushup -40# dbells

EM time: 10:40
AV time: 9:30 (w/30 25# SA med ball rows and 30 push-ups sub'd for rowing db push-ups)

Live Alive.

DRILLit
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD: HQ hits FORCE

a.m.: Week 1 TRX Force Training
32 min. Total
Warm-up:
Horse
Superman
Fire hydrants
Leg swings
2 min jumproping

Then: used TRX Force Training FST protocol, days 1 and 2 consecutively. Click on Fitness Anywhere ad to right for more information about Force Training, the protocol developed to prepare tactical athletes for the call of duty. It's a bear of an all-body, all-core workout, highly recommended, and comes with a complete 12 week FST and aerobic/anerobic conditioning protocol. And get a free 20 dollar gift cert when you buy a TRX through www.drillit.tv by clicking over yonder to the right. I use the TRX because it works, and it will work for you, too.

p.m.:
10 min walk warm-up
12 min:
55 weighted pull-up, 55 weighted push-ups (diy style w/10 # med ball shoved in ruck)
8 min: walk cooldown

Yesterday was a big bear of a 3 hour ride with oodles of LT. climbing and tons of re-accelerating on a long, winding, hard 2 x 20 min stretch.

Live Alive.

DRILLit
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD: 9 Min. ARMWRECKER

Courtesy the dragon in the South, EM, www.humanpoweredtransport.net

9 min clock.

30 ea.
squat
pushup
jumping pull up - fingertip slot on board
kbell swing 44#
kbell snatch 44# (15L/15R)

www.andrewvontz.com
www.drillit.tv
@vontz

WOD: Lucky 13 Double Down

Okay, so DRILLit HQ edited the Lucky 13 posted yesterday to make it
the multi-planar sufferfest that HQ feels is most functionally
oriented. However, that wasn't the original Lucky 13 submitted by the
East Bay Fury, aka the Cause for Alarm. So here's the original. HQ is
hitting the Lucky 13 posted yesterday plus the Fury's Lucky 13 back to
back today. I'm sure my legs will thank me tomorrow when I hit the
Mission Cycling group ride out to Marin.

LUCKY 13 (from yesterday):
13 pull-ups
13 leg windshield wiper leg raises
13 T push-ups (one side counts as one)
13 jump squats

as many rounds as you can for 13min-no rest!
(blake did 7 rounds)

THE FURY'S ORIGINAL LUCKY 13:
13 squats
+ 13 lunges (each side)
+ 13 jump lunges (each side)
+ 13 jump squats as many rounds as you can for 13min-no rest!
Then push-ups and sit-ups to fail

Fuck that's going to hurt. But as everyone's favorite band Helmet
said, 'Killin' hurts, has to be done.' Yup. Here we go.

Live Alive.

DRILLit!

www.andrewvontz.com
www.drillit.tv
@vontz

Windshield Wiper Leg Raises

Have had a few DRILLit readers write in with (good) questions about the lateral leg raises spec'd in the Thursday Throwdown. Click http://bit.ly/c4CCCv to see what they are and how to perform them.

When the legs go all the way down to one side, that counts as one. Back across to other side counts as two, etc.
www.andrewvontz.com
www.drillit.tv
@vontz

WOD: TRX FORCE

Had been a while since I'd hit the TRX Force Training program workouts and was in the mood for something different and challenging on the TRX yesterday. I hit it, and it hit me. Combined days 1 & 2 of the functional strength training protocol from the Force Training program. And they hit me back.

I made a few mods to the workout(s):
-I supersetted many of the exercises and reduced transition times to :30 sec or less between supersets.
-I added 5 extra reps to the right leg on all single leg movements (TRX SL Squat, TRX Lunge) because my right leg is weaker than my left.
-I did workouts 1&2 on same day in one session instead of doing them on separate days.

Each WOD took about 15 minutes, back to back it was 30 min total.

If you haven't checked out the Force Training program, give it a look. It's Fitness Anywhere's program intended to prepare tactical athletes for their jobs and aspiring SEAL's for the challenges of BUDS. All-body, all-core, all awesome.

If you'd like to learn more about the program, click http://bit.ly/b2XAoY to read this piece I wrote with Doc Joe from Fitness Anywhere. It's a primer on multi-planar training for the tactical athlete.

Click http://bit.ly/SXzr4 to learn more about the Force Training kit and click http://bit.ly/bDbwhS to get a TRX and receive a free $20 gift card you can apply towards Fitness Anywhere educational products (like the Force Training program).

It works.

Live Alive.

DRILLit

www.andrewvontz.com
www.drillit.tv
@vontz

Thursday Throwdown Round 2: Lucky 13

Continuous Circuit as many rounds as possible of the following in 13 minutes:
'lucky #13':
13 pull-ups
13 leg windshield wiper leg raises 13 T push-ups (one side counts as one)
13 jump squats

Hellish multi-planar bodyweight cardio strength metcon high intensity interval challenge from the East Bay Fury. If you have energy left over to do something extra within a few hours of this you either:
A. Are a psychopath
B. Breathe fire
or
C. Are Blake

Give it a shot. Live Alive, DRILLit.

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD: 16-Minute TRX/Med Ball Blast

Here's another 16-minute multi-planar TRX/metcon WOD to ignite your Monday. Complete as many rounds as possible of the following moves, :30 sec per move, in 16 minutes. As the Kool Aid man says, Oh Yeaaah!

I recommend anchoring your TRX  somewhere near a tall fence for this one--a baseball diamond backstop is a good one. Between TRX movements, do the med ball throws into the fence, chase the ball as it comes back to you, throw again until the :30 sec for the med ball move is up, then jump back on the TRX. Your heart rate will be jacked, but stay focused on perfect form on the TRX and don't use momentum to rush through movements. Keep the entire body engaged, your spine long and strong with your neck in line with your back, your shoulder blades pinned down and back, your core engaged, legs engaged, toes splayed/feet engaged.

TRX SA Chest Press

Med Ball Chest Pass

TRX Power Pull

Med Ball Lateral Toss (L)

TRX Pendulum

Med Ball Lateral Toss (R)

TRX Crossing Balance Lunge

Med Ball Overhead Slam

Thanks for dropping in, come back for more, daily.

Thanks to @trxprofessor, @matthewsgro, @bcwap for the shouts!

Live Alive, DRILLit!

www.andrewvontz.com
www.drillit.tv
@vontz

16 min workout: 50 pull-ups

16 min workout:
50 pull-ups
50 push-ups
50 bodyweight squats
50 leg raises
Beat 15 min, get gold star. Live Alive, www.drillit.tv

WOD: 16-Minute TRX Metcon

OBJECTIVE: Increase strength, power, mobility, proprioception, balance, transverse plane strength, and anaerobic conditioning with this fat-torching, muscle-density building 16-minute TRX/metcon complex:

:30 per movement as continuous circuit for 16 minutes

TRX Oblique Atomic Push-up

Bear Crawl

TRX Muscle-up Prep

Crab Crawl

TRX Suspended Lunge with Hop

Burpees

TRX Leg Raise

Jumping Jacks

(Note: you can easily sub metcon exercises between the TRX movements to suit your fancy. Like, sub jump roping between TRX movements or do all burpees if you feel like it. Whatever's clever, your heart rate will go through the roof and stay there the entire workout.)

www.andrewvontz.com
www.drillit.tv
@vontz

WOD Southland 15-Minute Killa

This via www.humanpoweredtransport.net. Another nice micro WOD to bust your balls/ovaries and get you fit in 17 minutes.

50 jumping jacks
40 air squats
30 wallballs (12# ball, 10' marker)
20 shoulder press- 26.5# kbell
10 ballslam - 12#ball
(8min, 20 sec.)
10 ballslam - 12# ball
20 (L&R) t-pushup
30 (L&R) sword-swings (8#/4' stick, chest high like a baseball swing)
40 atomics
50 53# kbell swings
(9min, 10sec)

andiamo!

em
www.andrewvontz.com
www.drillit.tv
@vontz

As Seen on Haight Street

Rail ridin' gutterpunx strike back or hipsters hang their own? Fixed gear hate crime or are fixed gears a crime against humanity? MFA thesis project? FYI, colored chalk is an art store purchase in SF, not an over-the-counter item a would-be propagandist could pick up OTC at say Walgreens.

DRILLIt.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD EM 5, 4, 3, 2, 1 CONTACT

Via www.humanpoweredtransport.net:


50 squats
40 atomics
30 pushups
20 kbell snatches, 35#, L&R
10 kbell swings, 44#
5 kbell sumo, 53#
-reverse through progression

totals: 100 squats, 80 atomics, 60 pushups, 40L/40R snatch, 20 swing, 10 sumo

drilled n drained

em

www.andrewvontz.com
www.drillit.tv
@vontz

WOD EASTER: HE IS RISEN. NOW MAINTAIN AND PROTECT

Whilst the world hunted for bunny eggs, to the gym the DRILLit lads escaped. . .

WOD:
OBJECTIVE: To maintain and protect strength, power, mobility, balance built during cycling 'off-season' functional strength training. As mentioned in prior posts, hitting the iron one time per week and going as heavy as possible (with good form) for a limited # of reps (5) will maintain the strength gained during 'off season,' intensify your ability to recruit more muscle fibers (and thus reserves of strength and power) while on the bike and will also help ward off the negative side effects of sitting on a bike for protracted periods in season (weak bones, weak joints, breakage-prone clavicles, weak core strength, strength/power asymmetries in body/core/legs/arms, etc).

Following movements 1 set x 5 as heavy as possible
(HQ's weights in parentheses. Go for your personal best, not HQ's).

W/u:
Foam roll
Fire hydrants
Mule kick
Leg swings
Wall slides
Hurdle over/under

Deadlift (305)
Push press (135)
Front Squat (135)
SL deadlift (75)
Kb swing (50)
Weighted pull-up (20 # Dynamax ball knee clutch)
Weighted push-up (35)
Dips (20 # Dynamax ball knee clutch)
Lunge complex (w/single 75 # DB)
Bus driver (75 #)

HQ then went on for 2 hours gym rock climbing + a 5-minute C2 tabata (:20 on, :10 off, all-out effort). Just to inject some extra fun into a splendid celebratory day.

DRILLit.

www.andrewvontz.com
www.drillit.tv
@vontz

WOD: MAKIN' LEMONADE

From the warrior in the rugged Southern DRILLit Territories, holding it down EM style, via www.humanpoweredtransport.net, thanks for sharing ese. Flawless victory.

THE WOD:
1 hr off-trail hike

nap

10 sets
3 fingerboard pullups
6 squats
9 T-pushups

5 sets
10 box jumps 30"
10 atomic sit ups

3 sets
10 burpies

10 laps, freestyle in pool

drillit.


www.andrewvontz.com
www.drillit.tv
@vontz


www.andrewvontz.com
www.drillit.tv
@vontz

WOD Buddy Up

For 2 x's the fun. Grab a training buddy (mathematics mountaineering post doc optional) and hit this shit:

Active W/U:

Med ball passes (each x 5 reps):

Chest Press Pass

Overhead Press Pass

Squat Fling Pass

Lateral Pass L

Lateral Pass R

:30 x TRX Chest Press
:30 x TRX Power Pull L

:30 x TRX Power Pull R

:30 x TRX Postural Squat

10 Horizontal pull-ups, 10 T push-ups

1 min. jumproping
:30 x TRX Atomic Pushup
:30 x TRX Suspended Pendulum
:30 x TRX Low Back

10 Horizontal pull-ups, 10 T push-ups

1 min. jumproing
:30 x TRX SL Squat (L)
:30 x TRX SL Squat (R)
:30 x TRX Leg Raise
10 Horizontal pull-ups, 10 T push-ups

Med ball passes:

Chest Press Pass

Overhead Press Pass

Squat Fling Pass

Lateral Pass L

Lateral Pass R

1 min. jumproping
:30 x TRX Hamstring
:30 x TRX Hip Press
:30 x TRX Reaching V Sit
10 pull-ups, 10 T push-ups

www.andrewvontz.com
www.drillit.tv
@vontz

Drill It East Bay 3-31-10 Taking Down the Mountain (climber)

Been training the mad mountain climbing mathematician Daniel Krasner (post-doc researcher in mathematics, with some serious Peaks under his belt as well as a good deal of cycling, both mountain and road). We have been trading off designing WOD's, preying on the other's weaknesses. The guy is a serious athlete.

here is one that I threw at him yesterday:

Warm up:

spin bike:

5 min spin 

then 

20 rounds of: 1min on, 30sec off 

(heart rate at LT almost the whole time, 30sec is sufficient recovery for the first five intervals, after that it hardly drops between efforts).

5 min recovery 

then

DB complex

without setting down dumbbells

6x single arm clean

6x single arm f. squat

6x single arm thruster 

6x single arm push press 

6x single arm push up 

6x single arm jumping pullups

5 rounds (one round=both arms) 

@ 20-22.5-25-30-30

then 

300 sec of planks 

with 10 pushups every 30 sec. 

58min.

---

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