Friday 141031

Week 1 Day 5

A:

EMOM x 9

3 Shoulder Press 65%

5 Deficit HSPU

B:

4 x 12 T Bar Row 

C:

3 x max strict chin up

D:

4 x 25 m heavy sled pulls and 25 m Sled pushes

WOD:

4 Rounds 

400m Run

25 Burpee Pullup 

AOD

Thursday 141030

Week 1 Day 4

A:

EMOM x 10

(Have 2 bars set up)

1 Power Snatch 70%

1 Power Clean and Power Jerk 70%

B:

5 x 50 m prowler sprints

Super set 2 Heavy TGU

C:

5 x 12 GHD Situps (use 14# ball) 

D:

5 x 20 Reverse Hyper

WOD:

5 Rounds for Time

10 DB Squat Snatch 40#/20#

10 TTB

10 Ring Dips

AOD

Wednesday 142910

Endurance Workout:

1mile TT

rest 5 min

3 x 400m Run ( keep within 3 sec)

AOD

Tuesday 141027

Week 1 Day 2

Main:

1 RM Press

Then every :40 complete 9 x 3 using 60% of todays best Press

Assistance:

3 sets x 10 Scotts Press

super set:

Max reps weighted pullup using 45#/20# 

3 sets x 1 min max DB bench press 

5 sets x 3-5 Unbroken Muscle ups ( bar or ring)

WOD:

30 min 

Min 1:

15 Cal/12 Cals ROW

Min 2:

10 Burpees

Min 3:

5 Jerks using 60%

Finisher: 

10 x 100m Run Sprints

Rest up to 90% recovery between sets

AOD

Monday 141027

This Wave is 15 weeks long. A lot of us showed great results with this type of programming therefore I am continuing to organize workouts the same. I will be adding a lot more weightlifting as well as longer duration workouts.

Week 1 Day 1:


Warmup:
We know exactly what to do so do it

Main:
Heavy Single Power Snatch

Heavy Single Power Clean and Power jerk

( Dont be stupid and look like crap when you receive it just cause you want to PR. If its too heavy then stop) 

Assistance:

4 x 20 Reverse lunges 

3 x 15 Romanian Deadlifts

1 min on 1 min off x 8 

weighted plank

WOD:

7 Front Squats 185/115

2 rounds

10 SDHP 95/65

10 HSPU

Row 500m

For Time

Rest 3-5 Min between sets

Repeat 5 rounds

Finisher:

10 x 20 Sec on 40 sec Rest Assault Bike

AOD

Monday 141020 - Friday 141024

This week is to deload. We will be maxing out on Saturday. If you do not have enough rest and recovery then plan accordingly be able to do all 3 lifts within 3 hours.

*Every Day complete*
15 min of cardio
20 min of stretching
10 min cool down with ab work within
DO APPROPRIATE WODS AS NEEDED - DONT BE A FOOL


Monday:
Back Squat: 4 x 2 @ 78%, 1 x @ 80%, 1 x 82%
Deficit Deadlift ( no resistance): 6 x 1 @ 80%, 1 x 85%, 1 x 90%

Tuesday:
Bench Press ( no resistance): 5 x 1 @ 78%, 1 x @ 80%. 1 x 82%, 1 x 85%, 1 x 87%
Pendlay Row: 4 x 10

Wednesday:
30 min Sled Drag switch between forward and back walks, pushes and pulls
20 min Row or Assault
10 min Squat, Bench, Deadlifts movements: under 40% for X amount of reps as needed( focus on set up position and make adjustments)

Thursday:
Open

Friday:
Open

Saturday:
Back Squat: 3 x 1
Bench Press: 3 x 1
Deadlift: 3 x 1

AOD

Sat and Sun

Recovery Days or Make up Days. This coming week is Deload and Next Sat is our Max out Day.

Friday 141017

Week 10 Day 5

Warmup:

10 Min Upper body Stretching

10 min Upper Sled

3 x 10-20 Deficit kip HSPU 

Main:

Speed Bench w/ Chains: 9 x 3 reps using 75%

Assistance: 

Sled rows: 5 x 40M using 270/205 ( 6 plates/ 4 plates + 1 25#

Banded triceps Push downs 5 x 50

Rest 1 - 2 hours

3min on  1min off x 5

3 Power snatch 115/75

6 ring dips

9 Wall Balls 20/14

AOD

Thursday 141016

Week 10 Day 4

Warmup:

10 min Hips and Hamstrings

8 x 250M rower sprints (increase speed every set)

10 pistols each leg (no weight)

Main:

Speed Pause Squats ( 3 sec hold):  6 x 2 reps using 75% - rest between sets as needed

Speed Banded Deadlifts (heavy  bands): 6 x 1 using 80% 

Assistance:

Hypers: 3 x 25 reps Heaviest

Weighted Hanging Knee raise: 3 x 15

Oblique crunches: 3 x 20 ( each side)

Rest 1 hour

20 min Amrap:

Run 200m

20 KBS 53/35

10 TTB

5 Power Clean and jerk 135/85

AOD

Wednesday 141015

Week 10 Day 3

Endurance:

30 min Row for Max Distance

*Top of every odd min - 3 Bar Muscle ups
*Top of every even min - 7 Burpees

30 Min Stretch out!!!!


AOD

Tuesday 141014

Week 10 Day 2

Warmup: 

10 Min Upper body Stretching

5 min Upper Sled

3 x 10-15 Deficit HSPU - Kip - increase height

Main:

2 Board Bench Press: 1 Rep Max

Then 

Hit 80% for max reps 

Assistance:

Incline Dumb bell bench: 3 x 20 ( add weight from last week)

Rolling Tricep Extension: 3 x 15 ( add weight from last week)

Dumbell Fly's: 3 x 10 ( add weight from last week)

Single Arm Banded Rows: 3 x 50 (25 each arm)

Rest 1 - 2 hours

3 Rounds:

Run 400m

21 KBS 53/35

12 Pullups

Rest 10 min

10 x :20 Assault

Rest 1 min

AOD

Monday 141013

Week 10 Day 1

Warmup:

10 min Hams/back/hips

5 x 250M rower sprints

5 pistols each leg using heavier weight

Main:

Concentric Back Squat: Find Heavy Single

Then

Max Reps at 80%

Assistance:

Walking lunges: 5 x 125 Feet @155/115 ( or same amount of reps from last week)

Hypers: 5x25 (HEAVY)

Unbroken TTB: 5 x 15 ( fault = 15 burpees)

Rest 1 - 2 hours

3 Rounds:

Row 500m

12 Deadlifts 225/135

21 Box jumps 24/20

Rest 10 min

10 x 100m Hill Sprints

Rest = walk down

Keep within 3 sec

AOD

Sat and Sun

Recovery week.
This coming week will be tough! Make sure that if you do extra work that it is appropriate aux. work. Dont come in Monday feeling trashed!

AOD

Friday 141010

Week 9 Day 5

Warmup:

10 Min Upper body Stretching

5 min Upper Sled

3 x 10-20 Deficit kip HSPU 

Main:

Speed Bench w/ Chains: 9 x 3 reps using 70%

Assistance: 

Sled rows: 4 x 40M using 270/205 ( 6 plates/ 4 plates + 1 25#

Banded triceps Push downs 4 x 50

Rest 1 -2 hours

20 Min Amrap:

Row 500m

20 Pullups

20 Ring Pushups

AOD

Thursday 141009

Week 9 Day 4

Warmup:

10 min Hips and Hamstrings

7 x 250M rower sprints (increase speed every set)

10 pistols each leg (no weight)

Main:

Speed Pause Squats ( 3 sec hold):  8 x 2 reps using 70%

Speed Banded Deadlifts (heavy  bands): 8 x 1 using 75% 

Assistance:

Hypers: 3 x 25 reps

Weighted Hanging Knee raise: 3 x 12 

Oblique crunches: 3 x 20 ( each side)

Rest 1 - 2 hours

3 Rounds:

Run 800 m 

50 Back Ext.

50 GHD Situps

For Time

AOD

Wednesday 141008

Rcovery Day or Make up

AOD

Tuesday 141007

Week 9 Day 2

Warmup: 

10 Min Upper body Stretching

5 min Upper Sled

3 x 10-15 Deficit HSPU - Kip  

Main:

Bench Press with Chains: 1 Rep Max
Then Add another set of chains: 1 Rep Max

Then hit 80% for max reps ( no chains)

Assistance:

Incline Dumb bell bench: 3 x 20 ( add weight from last week)

Rolling Tricep Extension: 3 x 15 ( add weight from last week)

Dumbell Fly's: 3 x 10 ( add weight from last week)

Single Arm Banded Rows: 3 x 50 (25 each arm)

Rest 1 - 2 hours

30 Rounds:

1 Muscle up

2 Deficit HSPU (4/2)

5 Cal Assault

Rest 5 min

1k Row

30 Burpees

15 STO - 155/115

AOD

Monday 141006

Week 9 Day 1

Warmup:

10 min Hams/back/hips

5 x 250M rower sprints

10 pistols each leg using weight

Main:

Rack Pulls ( bar starts 3'' below middle of knee): 1 Rep Max ( optional use of blocks)

Then 70% SUMO Rack Pulls: Max Reps

Assistance:

Walking lunges: 4 x 125 Feet @155/115 ( or same amount of reps from last week)

Hypers: 5x25 (HEAVY)

Unbroken TTB: 5 x 15 ( fault = 15 burpees)

Rest 1 - 2 hours

9 min Amrap:

Run 100m

21 Dubs

12 KBS 

Rest 3 min

7 min Amrap:

7 Snatch 95/65 ( better squat that)

7  HSPU

7 Pullups

Rest 3 min

5 min Amrap

20 Wallballs

10 Box Jumps 

AOD

Friday 141003

Week 8 Day 5

Warmup:

10 Min Upper body Stretching

5 min Upper Sled

3 x 10-20 Kip HSPU 

Main:

Speed Bench w/ Chains: 9 x 3 reps using 65%

Assistance: 

Sled rows: 3 x 40M using 270/205 ( 6 plates/ 4 plates + 1 25#

Banded triceps Push downs 3 x 50

Rest 1 -2 hours

5 rounds

10 STO 135

10 burpees

Rest 5 min

10 x 20 sec Assault

Rest 1 min between sets

Rest 5 min

15 Power Snatch 135/95

AOD

Thursday 141002

Week 8 Day 4

Warmup:

10 min Hips and Hamstrings

5 x 250M rower sprints (increase speed every set)

10 pistols each leg (no weight)

Main:

Speed Pause Squats ( 3 sec hold):  10 x 2 reps using 65%

Speed Banded Deadlifts (heavy  bands): 8 x 1 using 70% 

Assistance:

Hypers: 3 x 25 reps

Weighted Hanging Knee raise: 3 x 10 

Oblique crunches: 3 x 20 ( each side)

Rest 1 - 2 hours

WOD:

9-7-5

OHS 155/115

Burpee Box jump 30/24

Rest 5 min

50 m prowler sprints x 10

rest 90sec

rest 5 min

15 Clean and Jerk 155/115

For Time

AOD