UNCG Rugby Workout, 12/31/10

Warmup: 3min Row and 3 rounds of (5 pullups, 10 pushups, 15 squats)

Metabolic Conditioning: Erin. 5 Rounds of {15 reps of 40# DB Split Cleans, 21 Pullups} Choose an appropriate weight to modify this to. I would recommend, going lighter and faster rather than starting too heavy and having to switch weights part way through.

This is a Hero WOD, which means it is dedicated to someone who died while serving in the services.  Be respectful of the WOD and remember that our opportunities have been secured by people who have made sacrifices.


Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

DB Spilt Clean Demo

Post time to comments.

UNCG Rugby Workout, 12/30/10

Warmup: 3min Run/Bike/Row, 10 Overhead Squats, 10m High
Knees, 10 Pushups, 10m High Knees, 10 Situps, 10m High Knees, 10
Lunges, 10m Buttkickers, 10 Pullups, 10m Buttkickers, 10 Tuck
Jumps, 10m Buttkickers. Strength: 5 supersets of {5 BB bent row @
50% of 1RM deadlift, 5 DB Incline Bench Press} Metabolic
Conditioning: Rounds of 21 reps – 15 reps – 9 reps (25# DB Squat
Clean to Thruster & Situps) Post loads and
times to comments.

UNCG Rugby Workout, 12/28/10

Warmup: 200m Run, 20 Pushups, 200m Run, 20 lunges, 200m, 20 situps, 200m run, 20 squats, 200m run, 20 Supermans

Strength: 5 supersets of {3 deadlits @ 90% of 1RM & 8 DB push press @ 70% of 1RM}

Metabolic Conditioning: 5 x 300m Row (begin every 3min, the faster you finish the more rest you get), 3min rest, 5 x 200m Row (begin every 2min), rest 3 min, 5 x 100m Row (begin every min). Try to track the time it takes you to row each distance.

Post loads and time to comments.

UNCG Rugby Workout, 12/27/10

I hope that everyone had a great Christmas. I had my first white Christmas and I was stoked. It was pretty cool to go outside with Julie and Brynn on Christmas Day and play in the snow. Now it is time to get to work, winter semester is only a couple of weeks away and it is only a couple of months till Spring Season.

Warmup: 10 Inch worms, 20 Situps, 20 Supermans, 400m Run, 20 lunges

Strength: 5 sets of 3 Back Squat @ 90% of 1RM superset with 3 Tuck Jumps 30 seconds after completing Back Squat.

Metabolic Conditioning: As many rounds as possible in 7 minutes of {7 x 75# Sumo deadlift high pull; 7 pushups}

Post loads and rounds to comments.v

UNCG Rugby Workout, 12/24/10

Christmas is almost here and I hope everyone is enjoying the break (if you celebrate Christmas “Merry Christmas” if not think “Rugby”).

Warmup: 5min Row, 20 Jumping Jacks, 20 Lunges, 20 Situps, 20 Supermans.

Before you begin the workout, collect all the DB that you will need for the 12 Days of Christmas. This one is gonna be fun. Do the exercise for Day 1. Then the exercises for Day 1 & 2. Then the exercises for Day 1, 2, & 3… Each round you complete all the previous days and add a new one until you finish with Day 12. Scale the weights as necessary. (1 BB @ 185#, 2 DB @ 45#, 1 wall).

Day 1: 1 185# Deadlift
Day 2: 2 Burpees
Day 3: 3 Pushups
Day 4: 4 Air Squats (get below parallel)
Day 5: 5 45# DB Swings
Day 6: 6 Situps
Day 7: 7 Tuck Jumps
Day 8: 8 45# DB Snatch (4 each arm)
Day 9: 9 Lunges each leg
Day 10: 10 45# DB Hang Cleans
Day 11: 11 45# DB Floor Press
Day 12: 12 Inverted Burpees (don’t put your hands down to stand up)

Post time and thoughts to comments.

My Training

Recently, I have been just starting to get back into training with higher volume. I had some lingering injuries from Rugby and CrossFit that I needed to let recover, so I listened to my body and let it heal quite a bit. Now I am starting to ramp up again. I focused extensively on strength over the last 6 months especially in the explosive components of the clean and the jerk, while still focusing on technique in the snatch. In addition, I have spent a lot of time back squatting, deadlifting and thrown in some bench press and a lot of pullups.

For the next 4-6 weeks I plan to work on my strength and strength-endurance and begin to incorporate in a lot of rugby specific skill and conditioning work. Here is a workout that I did a few days ago. I completed a hero WOD (Tyler: 5 rounds of {7 muscleups & 21 95# sumo deadlift high pulls}) with Bruce and Joe in the morning. I was stoked because I knocked it out in just under 21 minutes. Then I went away got lunch and trained with Ben in the afternoon and I went heavy on the clean & jerk because of the low rep scheme, but it hurt! 4 rounds of 185# Clean & Jerk, 8 Burpees, 12 Pushups, 16 Air Squats. I was a very disappointed with my pushups, but I have to remember that I did a lot of tricep lockout in my first work of the day. Anyway here is the video let me know what you think.

UNCG Rugby Workout, 12/21/10

Warmup: 3min Row, 10 BB Front Squat, 10 Lunges each leg, 10 Pushups, 20 Situps, 20 Supermans, 10 BB Overhead Squat

Strength: 5 sets of 3 Deadlifts @ 85-95% 1RM.

Metabolic Conditioning: 2 minute tests. Complete as many reps as possible in 2 minutes for pushups, air squats, burpees, and strict pullups (non-assisted). Rest 1 minute between each test.

Post loads and total reps for each test to comments.

UNCG Rugby Workout, 12/20/10

It’s Christmas week and I know most of you are at home. I will continue to put up workouts, get it in where you can.

Warmup: 400m run stopping every 100m to complete 10 squats & 10 pushups. After completing 400m, 10 lunges each leg, 10 inch worms.

Strength: 5 sets of 5 Back Squat at 80-85% 1RM. 2 sets of 20 DB Shoulder Press.

Metabolic Conditioning: Complete 100 25# DB Hang Clean Thrusters, while performing at the beginning of each minute except the first, do 5 burpees.

Post loads and times to comments.

This is Jason Khalipa, CrossFit Games 2008 Champion, completing the workout with 35# in a hotel.


UNCG Rugby Workout, 12/18/10

This is the first Saturday workout. Get it in early, don’t leave it to the last minute.

Warmup: 3 Rounds of {10m Walking Lunge, 10m Skips, 10m High Knees, 10m Butt kickers, 10m Side Lunges R, 10m Side Lunges L}

Strength: 5 sets of 5 BB Shoulder Press. The bar starts in the rack position touching your shoulders, then without moving your knees drive the bar to a full lockout position with the bar finishing over shoulders, hips and ankles.

Metabolic Conditioning: 5 Rounds of {10 45# Plate Thrusters, 10 Burpees, 100m Shuttle (5m, 10m, 15m, 20m)}

Post loads and times to comments.