October 1, 2013

Warmup: 

5 min airdyne

5 min lacrose ball(s) and bands

5 min airdyne

Main:

Press heavy single : x 10, x 5, x 3, 3 x 1

80# max rep into max rep pushpress x 2

Assistance and core:

3 x strict muscle up ( no kip)

Shirtless row x 300m with 5plates

5 x 5 weighted pullups, 10 weighted pushups, 20 pistols

Hammer Curls 3 x 5 

150 band standing abs

September 30,2013

This is more of a recovery week. Keep in mind that this is our 12th week and we will test our main lifts this Saturday. Nutrition is key. Flexibility is just as important so dont rush the warm up nor stretching afterwards.

Warmup: 

1 x 800M + 6 x 200M ERG

Work on pistols bet. : accumulate 50 reps

Main:

Front Squat: x 15, x 10, x 5, x 3, x 2, x 1 ( do not find a max) 

Then hit 75% max reps of todays weight ( not till failure)

Assistance & core:

Banded Good Mornings:  5x50

hypers: 3 x 25 using +300#

Accumulate 3 weighted plank

Finish:

5 x 50m Prowler runs using 90# (go at 80%)

AODeload

September 29, 2013

Warm up:

300m sled walk

20 back ext

200m sled walk

20 back ext

100m sled walk

20 back ext

Increasing weight 

Main:

Row 2k

Run 1mile

Row 2k

For time

Core:

Hand stand walking practice for 10min

Accumulate 3 min front lever

Finish:

25 min static stretching

AOD

September 28, 2013

Recovery day

Go swimming, biking or just come to the gym with a friend and stretch.

Aodontbeafool

September 27,2013

Warmup:

Sled rowing for 5 min

T's and Y's with lighter dumbells working on shoulders and back

Main:

Speed Floor Press: x25, x10, 3x3@60%, 3x3@70%, 3x3@80%

Assistance:

1-arm Bent-over DB Row: 5x25

Double kettle bell press: 4x15

Weighted pullups 3 x 10 

Heavy tricep band push downs: 3 x 15

AOD

September 26, 2013

Warmup:

1 x 800M row

4 x 200M row

banded side walks 5 x 5 each way

Main:

Speed box squats using med. bands: x10, x3, x 2, 8 x 2 x 65%

Speed deads( sumo): x5, x3, 8 x 3 x 65%

Assistance:

Hypers: 5 x 25 @ +300#

Weighted GHR 3 x 10

Medball GHD situp throw 3 x 10 using 14#

Double day today:

150 double unders

150 wall balls

150 double unders

Every min complete 4 burpees

For time

Rest 5 min then:

7min air dyne

5 min row

3 min run

going at +80%

AOD

September 25, 2013

Warm up:

 lower back and hips and hammies

Main:

Hang snatch - 75% x 2 x 5 
Hang clean - 75% x 2 x 5
Heaving snatch balance - 4 x 3 using working weight

WOD:

15-12-9
DB snatch
30 walking lunges each set
15-12-9
db snatch
30 walking lunges each set
Then buy out with 500m
For time

If you need to make up work then do it as a double day
AOD

September 24, 2013

We are going to start implementing Olympic lifting. After the past 12 weeks (building phase) we need to start being a bit more dynamic. Be familiar with the movements which come up. 

warmup:

Sled push and pulls

Muscle Snatch: x 10, x 8, x 6 then into the Power snatch: x 4, 90% x 2 x 2

Main:

Bench: x10, x5, x5, x3

Then add sling shot: 5 sets of 3 then in up to 3 sets find a heavy double

80% for max reps

Assitance and core:

5 rounds : 3 pullups and 3 dips using 70#/50#

Hammer Curls 3 x 10 @ 60#s

50 overhead situps using 75#

Double today:

10-1 SDHP 95#/75

1-10 HSPU

Rest 5 min

Hit a Tabata airdyne then 4 min at 60%

AOD

September 23,2013

Warmup: 

1 x 800m row

4 x 200M row

Bands to hips and hams

Overhead pistols work for 5 min trying to build up stability and strength 

Main:

Deadlift (sumo) rack pulls with band: x 10, x 5, x 3, then in up to 7 sets find a 1RM

Assistance:

Dimmel Deadlifts: 5 x 20 using 155#

seated band leg curls 3x50 - look - http://www.youtube.com/watch?v=cfQT3gm2PlI

hypers: 3 x 25 @ +300#

Standing abs with band x 125

Finish:

800 m sled walk with 2-4 plates

September 22,2013

A:

Row:

1200 m for time
Rest 1:1
Repeat 3 x
Stay within 5 sec of best time

B:

Tabata:

double unders
jump lunge
kbs 53#/35#
pushup

September 21,2013

Recovery day. Take it easy and get a massage...

...or make up any work you missed

AOD

September 20, 2013

Warmup:

Bands for 10min

EMOM x 10

1-3 strict muscle ups

Main:

Speed Bench w/ heavy Chains (two sets) x15, x10, 9 x 3 x 3 using 55% of 1RM (narrow,neutral,wide grips)

Assitance and core:

3 Rounds:  

Sled rows 30M using 5 plates

Super Set

Banded triceps push downs x 50

Alternating Tabata

L-sit

Strict wide grip chin ups

(go for 8min)

Finish with 10 min rowing 

Doubled up again:

A:

5-4-3-2-1

power clean and jerk 205/ 125

rope climb

For time

Rest 10 min

B:

30 HSPU

10 CTB

20HSPU

20CTB

10HSPU

30CTB

For time

Tomorrow is off so do this right!

AODontsandbagit

September 19, 2013

Warmup:

10x200M rower sprints

Partner IT/hip/hams

Main:

Speed squats (no box): x10, x5, x3, x2, 80% x 2 x 6, 85% x 2, 90% x 2

Speed deads w/ heavy bands: x5, x3, 80% x 1 x 5, 85% x1, 90% x 1

Assistance and core:

Hypers: 5 x 25 - more than 300#

20 GHD Situps

40m XPO Sled sprint

Repeat 5 x (rest between sets as needed)

Doubled up day today so hit this:

30 rounds:

3 power clean 135/95

6 pushups

9 air squats

For time

Rest 5 min

15 min Air dyne

Aod

September 18, 2013

Double day today:

Main:

3 position snatch:  60%, 65%, 70%, 75%
Snatch Pulls: 90% x 3 reps x 5 sets
Snatch push press: 80% x 5 x 5

Wod:
3 rounds
12 CTB
12 Burpees

Double:

100 dubs
5 Snatch
80 dubs
4 snatch
70 dubs
3 snatch
60 dubs
2 snatch
50 dubs
1 snatch
Post loads and increase load for snatch
Does this as fast as possible

3 x 500 m row sprints for time

AOD

September 17, 2013

warmup: 

KB arm bar hold for 20 sec plus 3 Turkish get ups - increase weight

Main:

Bench: x25, x10, x3

Then add 2-board: x3, then in up to 5 sets find a heavy single

80% for max reps with 2-board

Assistance:

3 x 25 DB Incline bench

3 x 15 Rolling Tri Ext 

3 x 10 Flys

Banded Rows 5x50

WOD:

100 dips for time ( using P-bar)

Rest = 7 CTB

September 16, 2013

Warmup: 

8 x

200M rower sprints

Banded side walks with heavier bands x 5 each way 

5 min each side hip stretch on wall

Main:

Concentric Squats: x15, x10, x5, x3, Then in up to 5 sets find a Heavy single

80% max reps till pukie

Assitance and core:

Barbell walking lunges: 5 x 30 Rack lunge using 10-20# more than last two weeks

Hypers: 3x25 @ +300#

100 standing banded abs

Endurance:

Go as far as you can go for 15min either running, rowing or on airdyne

AODistance

September 15,2013

Find a hill (preferably with sand and steep) and complete the following:

10 Squats into a 50m Sprint - rest = walk down

Repeat 10 times

Then stretch out your calfs and high hams

Then into 30 sec on 15 sec off  x 5 36/30 inch box jump( no box step ups or step downs) JUMPS!!!!

AOD

September 14,2013

REST! STRETCH! EAT! REPEAT! This coming week will be tough!

AODayoff

September 13,2013

Warmup:

Shoulder flexibility
Heavier sled push and pulls for 10min

Main:
Press:
Warm up with working weight then:
5 x 10 reps (do not fail with given weight!)

Assitance and core:

3 Rounds of 30 meter sled rows using 225# -  then into 50  banded triceps press downs

Tabata :
Dubs
alternating with
GHD situps



Double up day today:

10min AMRAP MAN test:

EX: 5 dips - pbar walk - 5 dips (Come off if needed). Then 4-walk-4... all the way to 1-walk-1 then start back up with 5-walk-5 and back down until 10 min has ended.

Rest 5 min:


run 200m
3 muscle up
5 burpees
rest 2 min between sets
Repeat 5 x for time.

AODoingitforthedeepV

Warmup: 

7 x 200M rower sprints

Partner : IT band stretch, VMO, Hams

Main:

Speed squats (no box): x10, x5, x3, x2, 80% x 2 x 10 

Speed deads w/ heavy bands: x5, x3, 80% x 1 x 9

Assistance and core:

Hypers: 3x25 using +300#

5 x max l sit then into 15 GHD situps

Today and tomorrow is a double day so rest up during the required break:

15 min amrap:

25 wall balls

25 box jumps

50 double unders

once done rest 2 min

Then 50 burpees AFAP

AODeath

September 11, 2012

Warm up:

Hams/hips/calf on roller
Work: Plyo's and A and B skips

Go to the Track again:

Run 400
21 KBS 70#
21 Hand Release pushup
rest 2min
Complete 6 rounds

AOD

September 10, 2013

warmup:

Push and pulls with the sled

MAKE SURE YOU WORK SHOULDERS, LATS AND LOWER BACK

Main:

Bench: x25, x10, x3, Add light chains x1, Replace with heavy chains x1. Then in up to 5 sets using both chains Find a 1 Rep Max

 2 x 90% amrap with no chains for reps

Assistance: 

3 x 25 Incline DB Bench 

3 x 15 Rolling DB Tri ext.

3 x 1 DB Fly's

WOD:

Randy ( 75 power snatch for time)

September 9, 2013

warmup:
MAke sure you stretch out our hips and hamstrings throughout the day and during rest sets

5 x300M rower sprints

20 pistols each leg

Main:

Sumo Deadlift Rack Pulls: x10, x5, x3, then in up to 5 sets complete a heavy single
(choose pin height that allows for about a 10% increase of your best Sumo- GET AFTER THAT #!)

Max Rep Rack Pulls @ 70% till your face explodes

Assistance and core:

OH walking lunges: 3x30 @115#

Hypers: 3x25 @ +300#

TTB: 5x unbroken goal ( the goal is 15. Try to stay as close to that as possible)

Go to the Track and do this:

Tabata 1.5 miles

AODontdogityo!

September 8, 2013

Football Sunday

Do eat a lot. Dont eat shit. Do stay hydrated. Do not drink a crap ton of Coors light. Do stretch. Do not just sit on your couch like a slob. Are you a Doer or a Donter?

AODOER

September 7, 2013

Hike with a 30-50# pack for 1 hour. Do not drop that pack!


AOD

September 6, 2013

warmup: 

15 min tricep/ bicep/shoulder work

Main:

Speed Bench w/ massive amounts of chains: x15, x10, 50% x 3 x 9

Assitance: 

WIde grip chins 4 x 10

super set - 

banded triceps pressdowns 4 x40

WOD: 

Hit max rep rope climbs in 5 min

rest 2 min

Max rep dubs in 3 min

rest 1 min

Max TTB in 2 min

Then rest up to 7min

Tabata airdyne for max cals 

AODadadamn!

September 5, 2013

Warmup: 

15 min hip/ ham/ lower back and ext. work

5x300M rower sprints 

15 pistols each leg

Main:

Speed squats (no box and pause for 1 second at bottom of 1st rep) : x10, x5, x3, x2, then 75% x 2 x 10

Speed deads w/ light bands: x5, x3, x1, then 75% x 1 x 9 

Assistance and core:

Hypers: 3x25 with 300#

5 x max L-sits into 10 ghd situps AFAP

Heavier sled runs till shirtless - serious...like 5 or more plates

AODoin'it!!!

also, im getting a log, axles and different bars to play with

September 4, 2013

Warmup:

Do not pass up stretching. It is extremely important so do not forget.

Main:

30 min max distance row

rest 5 min

20 min max distance row

rest 5 min

10 min max distance row

Doubled up:

Power clean + Hang clean + Squat Jerk:  1+1+2 x 4 using up to 65% of you best clean (focus on jerk trans.)

Snatch push press: 3 x 3 @ 65% of best snatch

EMOM x 8:

5 2 for 1 wall balls then 1 power snatch starting at 50% then 55%, 60%, 65%, 70%, 75%, 80%, 85%

September 3, 2013

warmup: 

5 x 

run 200m 

10 Double KB SN

3 x 50 band rows

1-arm sled push and pulls for 5 min

Main: 

Floor Press: x25, x10, x5, x3, Then in up to 7 sets find 1RM 

Max reps at 80% 

Assistance:

Incline DB bench: 3 x 25

Rolling DB Tricep extension:  3 x 15 

DB Flies: 3 x 10

Double up again:

For time:

row 500m

5 rounds

5 pushpress 135/95

10 burpees

row 500m

Finish with:

EMOM x 10

unbroken 2-5 muscle ups

AODontforget to post fools

September 2, 2013

9/2/13

warmup: 

5x

250M rower sprints 

10 pistols each leg 

Main:

SSB GM: x15, x10, x3, then work up to a heavy 5 in up to 7 sets

In 90 sec - GM/Squat Combo 60% max reps 

Assistance: 

Rack barbell walking lunges: 3x30 using 115#/85# (rest = extra 6 lunge steps)

 hypers: 5x25@270# 

5x max l sits

75 ghd situps

Double up day with:

Tabata

Wallballs

Box jump

Burpee

Alt. for12 min