Week of July 27, 2015

This next wave will focus on building up your minimum strength and endurance. High skilled exercises are implemented as assistance and must be done as work - NOT A WOD.  Again, warm up as needed and do not forget to cool down/ stretch!

Day 1:

A:
1RM Box Sumo Box Squat with Bands

B:
80% For Max Reps

Assistance:
- 4 x 15 Dimmel Deadlifts
Super Set
- 4 x 5 Depth Box Jumps
- 10 min 40m prowler sprints- rest as needed (95/50)
- 3 x 15 GHD Situps and 15 GHD Back Ext.

Day 2:

A:
5 Rep max bench

B:
85% for max reps

Assistance:
- 3 x 25 DB row 50/30
- 3 x 1 min max alt KB seesaw press
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 30 Hammer curls

Day 3:

A:
5 x 1 min Max box Squats using 40%
rest 1 min

B:
5 x 8 Weighted lunges ( 205/135)

Assistance:
- 4 x 15 Dimmel Dl - 135/95
super set
- 4 x 3 HIgh box jumps
rest 1 min
- 10 min VERY HEAVY sled walks (Note weight used. Attached around hip)

Day 4:

A:
Floor Press 15x3x 65%

Assistance:
- 4 x Unbroken CTB ***do an amount you can do for all sets***
- 4 x Unbroken strict HSPU ***do an amount you can do for all sets***
- 30 Muscle Ups In as fewest sets - NFT- Keep Track of your Reps and Sets

AOD

Week of July 20, 2015

Recovery week:

* Dont' Max out on any lifts
* Do a lot of repetitions of all lifts at under 50%
* Don't Metcon your ass off just to get volume
* Do core work which forces trunk and joint stabilization

AOD

Week of July 13, 2015

Follow the same warm ups from the past two weeks: Do not skip it. Be able to have an efficient warmup without thinking about whats ahead of the day.

1. 1k row or 5 min jump rope or 1mile run or 100 cal assault bike
2. 5 min of: Upper or Lower body dynamic movements
( A,B,C skip; I,Y,T or ; Plyometric warmups; Sled or prowler work; Kettlebell work ie. TGU, Windmills etc)
3. Necessary 5-10min of: bands/balls/foam rolling in specific areas

ADD:

Finisher: 20-30 min light to medium running, biking, rowing or swimming 4 Days per week. This week will be tough so do not do this as another WOD. 
***Make sure you do this. Make the time***
Day 1:

A:
1 RM Deadlift (using bands)
B:
80% for max reps
Assistance:
- 4 x 8(4/4) Weighted lunges (205/135)
- 4 x 20 Weighted Glute Ham Raise 45#/25#
- 4 x 50 Banded abs

Day 2:

A:
1 RM Floor Press ( use sling shot)
B:
80% for max reps ( without sling shot)
Assistance(same as last week. Try and beat your best):
- 3 x Max reps Weighted pullups (45#/25#)
- 3 x Max unbroken muscleups
- 3 x 1 min max pushups super set into 30 banded pull aparts

Day 3:

A:
15 x 2 x 65% x Dynamic Box Squat (using Chains AND bands)
B:
2 x 70%, 2 x 75%, 1 x 80% x Dynamic Deadlift (using bands)
Assistance:
- 5 x 20 Stiff legged deads (155#/105#)
- 3 x 25 Hypers (Heavy)
- 3 x 10 GHD Med Ball situp (30#/20#) - touch ground


Day 4:

A:
9 x 3 x 65% Bench press ( using bands)
B:
10 min Heavy Sled push and pulls ( Add Weight from Last week)

Assistance (same as last week. Try and beat your best):
5 x Max Stict Pullups in 1 min then 1 min off
5 x max Weighted dips ( 45#/25#) in 1 min then 1 min off
3 x :30 sec Max hammer Curls (60#) into :30 sec Max hammer Curls (30#)

AOD

Week of July 5, 2015

Follow the same warm ups from last week:

1. 1k row or 5 min jump rope or 1mile run or 100 cal assault bike
2. 5 min of: Upper or Lower body dynamic movements
( A,B,C skip; I,Y,T or ; Plyometric warmups; Sled or prowler work; Kettlebell work ie. TGU, Windmills etc)
3. Necessary 5-10min of: bands/balls/foam rolling in specific areas

ADD:

Finisher: 10 min Gymnastics 4 Days per week: Dont just do a wod with it. Actually practice something you really really suck at.

***Remember to do WODS on only Days 3,4,5,6 ( not 1, 2, 7)***

Day 1:

A:
1 RM Goodmorning (using chains)
B:
80% for max reps in 90 sec: 1 Goodmorning + 1 Squat
Assistance:
- 4 x 14 Weighted lunges (185/115)
- 4 x 10-15 Weighted Glute Ham Raise 45#/25#
- 4 x 35 Banded abs

Day 2:

A:
3 RM Floor Press
B:
85% for max reps
Assistance (same as last week. Try and beat your best):
- 3 x Max reps Weighted pullups (45#/25#)
- 3 x Max unbroken muscleups
- 3 x 1 min max pushups super set into 30 banded pull aparts

Day 3:

A:
12 x 2 x 60% x Dynamic Box Squat (using bands)

B: 2 x 60%, 2 x 65%, 2 x 70% x Dynamic Deadlift (using bands)

Assistance:
- 5 x 15 Stiff legged deads (155#/105#)
- 3 x 25 Hypers (Heavy)
- 3 x 15 Overhead situp (95/65)

Day 4:

A:
12 x 3 x 60% Bench press ( using Chains)
B:
7 min Heavy Sled push and pulls ( Add Weight from Last week)

Assistance (same as last week. Try and beat your best):
5 x 10 (max) Stict Pullups
4 x max Weighted dips ( 45#/25#)
5 x 1 min Max hammer Curls (50#/25#)

AOD