Wednesday 140903

Active recovery Day:

Sled Drag 1 mile 3 plates/ 2 plates

Stretch out as needed

AOD

Tuesday 140902

Warmup: 

5 min sled Upper

5 min Erg

10 min stretch upper body

Main:

1 Rep Max Bench Press with Mini bands ( Red color)

Then 80% Max reps

Assistance:

Standing DB Shoulder Press: 5 x 10 reps

Heavy Band Retraction: 3 x 25 reps

Bench row wide-Grip: 3 x 25 reps

DB shrugs: 3 x 25 reps (heavy)

Rolling DB Tricep extensions: 3 x 25 reps

Rest 1 - 2 hours

WOD:

1 rounds:

8 DB Snatch 4/4 (45/30)

8 CTB

8 Ring dips

For time:

rest 1 min

2 rounds:

8 DB Snatch 4/4

8 CTB

8 Ring dips

For time:

rest 2 min

3 rounds:

8 DB Snatch 4/4

8 CTB

8 Ring dips

For time:

rest 3 min

4 rounds:

8 DB Snatch 4/4

8 CTB

8 Ring dips

For time:

Rest 4 min

80 CAL Erg 

For time:

AODone

Monday 140901

Week 5 Day 1 

Warmup:

5 min Sled work

5 min Airdyne

10 min lower body stretching

Main:

Concentric Goodmorning 1 Rep Max

Then

80% x AMRAP 

Assistance:

Russian KBS: 3 x 1 min on then 1 min off ( for total reps - do not let go of KB)

Hip extension: 5 x 25 using weight 

Reverse Hypers: 3 x 25 ( Start with weight from week 3 day 1)

Weighted planks: 3 x 1 min ( 3 45# plates/ 1 plate, 1 25# plate)

Rest 1 -2 hours

WOD:

Row 250

25 Pullups

25 Burpees

Row 250

For time 

rest exactly 4 min between sets

Repeat 4 x

AOD

Monday 140825 - Friday 140829

Every Day complete:
A:
20 min of a specific gymnastic exercise that you are NOT good at and work on it with someone.
B:
20min of partner stretching ( this is not a time to be friends)
C:
Finishing with as much CARDIO ( low intensity) as you want/need/should

Monday:
45 back squats (body weight/ as fewest broken up sets)
10 x 50 m Prowler sprints 140/90

Tuesday:
EMOM x 10 - 15 ( depends on your reps)
1 muscle up
5 dips
1 muscle up

Wednesday:
10 x 20 m sprint
8 x 40 m sprints
6 x 60 m sprints
4 x 80 m sprint
2 x 100 m sprints
Recovery is walk back

Thursday:
D.E. Back squat 10 x 2 reps (use weight that feels ultra fast < 60%
Then
Death by Power Clean 60% of best clean

Friday:
D.E. Bench Press 9 x 3  (use weight that feels ultra fast < 50%
Then
Death by Pullup

Sat and Sunday - rest days

AOD

Saturday and Sunday

Recover Days or Make up Days. Spend this time eating clean, stretching or getting a massage and not being an idiot doing a crap ton of Outlaw or what ever WOD you think looks brutal. Next week is deload week so do that then.

AOD

Friday 140822

Week 3 Day 5

Warm Up:
10 min Upper Body Stretch
5 Min Sled walks - increase weight from last week
5 x Power 10 on ERG

Main:

D.E. Bench with bands: 3 x 3 @ 60% ( narrow grip), 3 x 3 @ 62% ( neutral grip), 3 x 3 @ 65% ( wide grip)

Assistance:

KB Tricep ext.: 3 x 1 min max reps

Single arm bent over rows with DB: 3 x Failure 

Banded Tricep push downs: 3 x Failure

Hammer Curls: 5 sets of Max Pump

Rest 1- 2 hours

WOD

3 Strict Pull ups

5 Kipping Pull ups ( no butterfly)

7 Chest to Bar Pull ups ( no Butterfly)

( if you come off bar complete 10 burpees)

15 Dips

200m run

Repeat 5 x

Rest 10 min

50 Shoulder touches

5 wall walks ( Each into Strict HSPU)

40 shoulder touches

4 wall walks into Strict HSPU

30 shoulder touches

3 wall walks into Strict HSPU

20 Shoulder touches

2 wall walks into Strict HSPU

10 shoulder touches

1 Wall walk  into Strict HSPU

AOD

Thursday 140821

Week 3 Day 4:

 Warm Up:

Seated Box Jump: find a max height

5 min Sled walks

10 min hips/hams and lower back

Main:

D.E. Box squats:  6 x 2 @ 75%, x 2 @ 77%, x 2 @ 80%

D.E. Deads: 5 x 1 @ 75%, x 1 @ 77%, x 1 @80%

 Assistance:

GHR: 3 x Amrap

Back ext: 3 x 25 20/10# 

Hypers: 3x25 

Band Abs: 3 x 25 reps

Rest 1 - 2 hours

WOD:

On going clock - at 0 min:

21-15-9

Power Clean 135/95

Ring Dip

 At 12 min:

 15-12-9

Deadlift 225/135

Hspu ( 4 inch/2inch)

 At min 20:

 12-9-6

Power Snatch 135/95

Bar muscle up

 Until 30 min:

Max distance on Rower

 Try and PR on each "WOD" 

For time

 AOD

Wednesday 140820

Day OFF

Tuesday 140819

Week 3 Day 2

Warmup:

5 min Upper body sled
5 min Erg.
10 Min shoulders/upper back/pecs/lats

Main:

Bench Press: In up to 5 working sets find a 3 RM

Add 3 Boards: 1 RM

Then 80% (with boards) for max reps

Then 80% (with Sling shot) for max reps

Assistance:

Bent over rows: 5 x 10 reps ( Heavier weight from last week)

Dumbbell bench: 3 x max reps in 1 min 60/35

Banded tricep push-downs: 3 x 25 reps

Hammer curls: 3 x 5 reps  ( heavier from last week)

Rest 1-2 Hours

WOD:

3 Min on 1 min off x 5:

4 OHS 115/75

6 Box Jumps

8 Pullups

Rest 10 min

7 x 1 min Row Sprints ( for max distance)

rest 2 min between sets

AOD

Monday 140818

Week 3 Day 1

Warm Up:

Sled drag 5 min

Airdyne 5 min

Hip/Lower back/Hams stretch for 10 min

Main:

Safety Squat Bar Box Squat: 1 Rep Max

Then 80% for max reps

Assistance:

Stiff legged Deadlift: 5 x 10 reps ( go heavier from last week)

GHR: 3 x amrap ( use heavier weight)

Hypers: 3 x 25 reps ( go heavier from last week)

Band abs: 3 x 25 reps:

Rest 2- 3 hours:

WOD:

Power snatch ladder:

In 1 minute complete:

1 Power snatch: 

Remainder of min is max double unders

1 min rest

Set 1:75%, Set 2: 80%, Set 3: 85%, 90%, 95%, 85%, 80%, 75%

Rest 5 min:

EMOM x 10 

15 WallBalls 30/20

AOD

Saturday and Sunday

Week 2
Rest Day

Friday 140815

Week 2 Day 5

Warm Up:
Bands and Ball to Upper: 10min

Light upper body sled: 7 min

Erg: 5 min

Main:

D.E. Bench with Bands: 

9 x 3 @ 55%

Assistance:

KB Tricep ext.: 3 x 1 min max reps

Single arm bent over rows with DB: 3 x Failure 

Banded Tricep push downs: 3 x Failure

Hammer Curls: 5 sets of Max Pump

Rest 1-2 Hours:

WOD

For Time:

Row 1000m

12 Bar Muscle up

12 Push Press 185/115#

Rest 10 min

10 Rounds

7 CTB

7 Ring Dips

21 Double Unders

AOD

Thursday 140814

Week 2 Day 4

Warm Up:
Hip and Hams for 10 min

Box jumps from seated position 5 x 5 ( increasing height)

Main:

D.E. Box squats:  10 x 2 @ 70%

D.E. Deads: 10 x 1 @ 70%

Assistance:

GHR: 3 x Amrap

Back ext: 3 x 25 20/10# 

Hypers: 3x25 

OH Situps: 3 x 8

Rest 1-2 Hours

WOD:

21-18-15-12-9-6-3

Thruster 95/65

Bar over burpee

Rest 10 min

30 min Airdyne (NFT)

AOD

Wednesday 140813

Week 2 Day 3:

Track Today:

Warmup:
Roller for 5 min
Plyos for 5 min

Main:
800m run x 2 (rest 2 min between sets)

400m run x 4 ( walk 100m as rest)

1600m x 1

AOD

Tuesday 140812

Warmup: 

5 min Bands and balls

5 min Upper body sled drags and pulls

20 x I,Y,T

Main:

Concentric bench press (floor press depth): 1 Rep Max

Then 3 x 80% x AMRAP 

Assistance:

Bent over row: 5 x 10 (use heavier weight from last week)

DB flat bench: 4 x AMRAP (use same weight from last week) 

Banded tri push downs: 3 x AMRAP

Hammer curls: 3 x Amrap (Max pump - 1 min max)

Rest 2 -3 hours

WOD:

12 min Amrap:

3 Shoulder to OverHead

3 TTB

6,9,12,15,18,21,24 etc.

Rest 18 min

3 rounds:

25 KBS 2/1.5pood

25 Ring Pushups

50 double unders

AOD

Monday 140811

Week 2 Day 1:

Warmup: 

Plyo warmup for 3 min

Sled drag for 5 min

Air dyne for 7 min

Main:

Good Morning: Find a heavy 5 rep max

Then 80% for max reps

Assistance:

Good Morning Squat Combo: 2 x max reps ( 70% of todays 5rm)

Stiff legged Deadlift: 5 x 10 reps ( go heavier from last week)

GHR: 3 x amrap ( use weight)

Hypers: 3 x 25 reps

Band abs: 3 x 25 reps:

Rest 2- 3 hours

WOD:

EMOM x 10: ( use heavier dumbell)

5 Deadlift

5 Front Squat

5 Push Press

rest 1 min

EMOM x 10:

Sprint 100m

AOD

Saturday 140908 + Sunday 141008

Recovery Day

AOD

Friday 140808

Week 1 Day 4:

Warmup: 

I,Y,T x 20 

Sled pulls, pushes and variations for 10 min

Main:

Dynamic Effort Bench with bands: 9 x 3 reps @50%

Assistance:

Kettlebell Tricep extensions: 3 x 1 min max reps

Single arm bent over rows with DB: 3 x Failure ( use heavier weight) 

Banded Tricep push downs: 3 x Failure

Hammer Curls: 5 sets of Max Pump

Rest 2 -3 hours

WOD:

12 min 

Row 2k

200 double unders

Max Rope Climbs

Rest 5 min:

6 min:

Max distance Handstand walk 

Rest 5 min:

3 Min:

Max GHD Situps 14/8#

AOD

Thursday 140708

Week 1 Day 3

Warm up:

Hips and Hams for 10 min

2 x 100m sled walk and backwards

5 x 3 Seated box jumps ( not for max height)

Main:

Dynamic Effort Box Squats: 10 x 2 reps @ 65%

Dynamic Effort Deadlifts: 10 x 1 reps @ 65%

Assistance:

Glute Ham Raise: 3 x cant walk

Back Ext.: 3 x 25 reps using 20/10# DB

Reverse Hypers: 3 x 25 reps 

Heavy Overhead Situp 3 x 8 reps

Rest 2 - 3 hours

WOD:

5 Rounds For time:

5 Dumbell Cleans 50/35

5 Bar muscle ups

10 burpeees

10 TTB

Rest 10 min

For Time:

50 HSPU ( 4inch deficit/2 inch deficit)

50 Lunges 135/95

Row 500m

AOD

Wednesday 140608

Active recovery day

Tuesday 140508

Week 1 Day 2:

Warm up:

Banded Lats and Pecs

Ball to Thoracic and Delts

I,Y,T 20 reps each 5-10# DB/ 3-8# DB

Main:

Bench press: In up to 5 working sets find a 5rm

Then add sling shot: Find 3 RM

3 x as many rep as possible @ 80% 

Assistance:

Bent over rows: 5 x 10 reps ( use weight to finish good reps)

Dumbbell bench: 3 x max reps in 1 min 60/40

Banded tricep push-downs: 3 x 25 reps

Hammer curls: 3 x 7 reps ( each arm)

2-3 Hours Later

WOD:

3 min on 1 min x 5

20 Double unders

10 Power snatch 75/55

5 Burpees

AOD

Monday 140408

Week 1 Day 1:

Warmup:

Hips and Hams for 10min

400m sled walks and backwards 3/2 plates

Main:

1RM Future method deadlift using blue bands 

Then 80% max reps

Assistance:

Stiff legged deadlifts:  5 x 15 reps

Glute ham raise: 3 x 5 reps ( control movement) 

Reverse Hypers: 3 x 25 reps using lighter weight

Banded abs till ripped: 100 reps

2-3 hours later

WOD:

Row 250 

25 wall balls 20/14

25 box jumps 24/20

Row 250

- For time:

- Rest exactly 4 min between sets

- Repeat 4 x

AOD