Wednesday 141231

Endurance:

Do 80 min of non stop running, rowing or biking. If you need to rest then every 1 min of rest = 5 burpees.


AOD

Tuesday 141230

Week 10 Day 2

Main:
Shoulder Press: 2 Rep Max

The 80% max reps x 2 sets

Assistance:

A:

5 x 20 Heavy face Pulls

B:

4 x 15 Jm press - use barbell

C:

3 x 10 Heavy DB curls

D:

10 min Heavy sled push and pulls

WOD:

9-7-5 

Hang Power snatch 155/105

Ring Handstand pushup

Rest 10 min

10 x :20 Assault

AOD

Monday 141229

Week 10 Day 1

Main:

Deadlift 1 Rep Max using chains - ( traditional vs. sumo - you choose what you have not done recently)

then 90% for reps

Assistance:

A:

EMOM x 10 x 3 Hang Snatch @ 80% 

B:

Seated Banded Hamstring curls 3 x 50

C:

Land mine Chopper: 4 x 20 

WOD:

21-15-9

Back Squat 225/135

400m Run

Rest 10 min

10 x 50 m Hill Sprints

AOD

Sat and Sun

Make up or active recovery

AOD

Friday 141226

Week 9 Day 5

Main:

Bench Press with bands 65% x 3 x 9 

Assistance:
Band pull aparts 5 x 40 
 30 Muscle up in as fewest sets - rest as needed

WOD:
15 Min Amrap:
15 KBS 53/35
2 Rope climbs
30 double unders

AOD

Thursday 141225

Week 9 Day 4

Main:

Box Squat(Use Heavy Bands)10 x 2 @ 60%

Assistance:
Power Clean EMOM x 15 x 2 @ 80%
Weighted pistols 5 x 10
Standing Band Abs: 4 x 50

WOD:

5 Bar Muscle ups
21 Cal Assault Bike
5 Thrusters 135/95
For time
Rest 2 min
Repeat 7 Rounds

AOD

Wednesday 141224

Day off

AOD

Tuesday 141223

Week 9 Day 2

Main:
3 RM Power Jerk
Then 75% for max reps

Assistance:
Standing Alternating DB press 5 x 20
Barbell Bent over rows: 5 x 10 ( heavier)
Weight pullups: 70% x max reps x 3 sets

WOD:

21-15-9: 
Handstand pushups
Ring dips
Pushups

Rest 10 Min

15-12-9: 
Handstand pushups
Ring dips
Pushups

Rest 10 min

12-9-6: 
Handstand pushups
Ring dips
Pushups

AOD

Monday 141222

Week 9 Day 1

MAIN:
5rm Good Morning
Then 2 sets of 12 (1 GM and 1 Back Squat using 75% of todays best = 1 REP)

Assistance:
Depth Rack lunge( off of 4-6 inch): 5 x 7/7
Single Leg Glute Bridge 5 x 15/15 
Heavy Hypers 3 x 30

WOD:

5 Rounds
30 wall balls 30/20
15 GHD Situp - touch both hands to a 6 inch box
ROW 500m

Practice shit you suck at with someone for 20-30 min


AODestroy

Friday 141219

Week 8 Day 5

Main:
Bench Press with Bands: 9 x 3 @ 60%

Assistance:
Band pull aparts 5 x 30
EMOM x 7: 3-5 Muscle ups

WOD:
Min 1: Row 250m/200m
Min 2: 3 shoulder press @ 60% of previous max
Min 3: 6 Burpee Pullups
21 min

AOD

Thursday 141218

Week 8 Day 4

Main:

Box Squat ( use same bands as last week) 10 x 2 @ 55%

Assistance:
Power Clean EMOM x 12 x 2 @ 55%
Weighted pistols: 5 x 10
Standing Band Abs: 4 x 40


WOD:

3 Min Amrap:
5 Thruster 135/95
5 Pullups

rest 3 min

5 min Amrap:
5 Deadlift 185/115
5 HSPU

rest 5 min

7 min Amrap:
5 Back Squat 225/135
5 Muscle Ups - bar or rings - choose one

rest 7 min

9 min:
Max Cal on Airdyne

AOD

Wednesday 141217

Week 8 Day 3

Active recovery day

Do something and everything

AOD

Tuesday 141216

Week 8 Day 2

Main:

3 RM Push Press

Then
75% for Max reps

Assistance:

Standing Alternating DB press 5 x 16

Barbell Bent over rows: 5 x 10 ( heavier than last week)

Weight pullups: 65% x max reps x 3 sets

WOD:

5 Rounds:
9 Power snatch 115/75
12 TTB
15 Dips

AOD

Monday 141215

Week 8 Day 1

Main:

1 Rep Max Box Squat

Then 

85% For max reps

Assistance:

Depth Rack lunge( off of 4-6 inch): 5 x 5/5

Single Leg Glute Bridge 5 x 10/10  

Heavy Hypers 4 x 25

WOD:

30 x 1 min on 1 min off max distance row

AOD

Sat and Sunday

Recover/Make up work

Friday 141212

Week 7 Day 5

Main:
Speed Bench Press with bands 55% x 3 x 9

Assistance:

Band pull aparts 4 x 30 

EMOM x 5 x 3-5 Muscle ups

WOD:

1k Row

50 thrusters 45/35

30 pullups

50 2 for 1 wallball

30 burpees

1k Row

AOD

Thursday 141211

Week 7 Day 4

Main:

Box Squat(Use Heavy Bands)10 x 2 @ 50%

Assistance:

Power Clean EMOM x 10 x 2 @ 75%

Weighted Pistols 5 x 10 (5/5)

Standing Band Abs: 4 x 30

WOD:

200m Prowler push 110/50

Then

50 OHS 95#

50 box jumps

50 TTB

then

200m Prowler push 110/50

AOD

Wednesday 141210

Week 7 Day 3

EMOM x 33min

1- Assault bike 10 Cal

2- 9 Burpees touch 2 inch above ful reach

3- :30 sec max double unders

AOD

Tuesday 141209

Week 7 Day 2

Main:

3 RM Shoulder press

Then 75% max reps

Assistance:

Standing Alternating DB press 5 x 10 (total)

Barbell Bent over rows: 5 x 10 ( heavish)

Weight pullups: 60% x max reps x 3 sets

WOD:

18 min Amrap:

3 Rope Climb

7 HSPU

9 Box jumps 30/24

21 double unders

AOD

Monday 141208

Week 7 Day 1

Main:

2 Rep Max Front Squat

Then 80% for Max reps

Assistance:

Depth Lunges( off of 4-6 inch): 4 x 5/5 - use heaviest weight

Single Leg Glute Bridge 4 x 10/10  - use light weight

Hypers 3 x 25 - use heavy weight

WOD:

4 min Amrap

5 Power Clean 155/115#

7 Pullups

9 Wall Balls 30#

rest 4 min

6 min Amrap

5 Power Clean 155/115#

7 Pullups

9 Wall Balls 30#

Rest 2 min

8 min Amrap

5 Power Clean 155/115#

7 Pullups

9 Wall Balls 30#

AOD

Friday 141205

Week 6 Day 5

Main:

EMOM x 15 x Press ( 73-75%) + 2 Push Press+ 3 Push Jerk 

Assistance:

Strict Pullups: 4 x 15-20

Strict Dips: 4 x 15-25

T- Bar Row: 3 x 30-40 ( light)

10 Min Sled Pushes and Pulls 

WOD:

Run 400m

9-7-5

Snatch 155/115 

3-3-3

Rope Climb

Run 400m

AOD

Thursday 141204

Week 6 Day 4

Main:

Front Squat: 15 x 2 @ 75% ( 2 Sec pause on 1st Rep) 

Assistance:

Dimmel Deadlift: 4 x 12 (Use heavy weight accordingly)

GHR: 4 x 15 ( use appropriate weight)

Heavy Band Abs: 4 x 50

WOD:

Row 500m 

Rest 3 Min Between sets

Repeat 10 x

AOD

Wednesday 141203

Make up 2 - 3 past workouts in the past which you have either missed or decided to do but did not get a chance to do. Rest ample amount of time between each wod.

AOD

Tuesday 141202

Week 6 Day 2

Main:

5 RM Power Jerk

Assisance:

In up to 7 Sets complete the following:

1 RM weighted pullups

1 RM weighted dips

4 x 5/5 Single Arm T-bar Rows (HEAVY)

Super Set 10-15  Unbroken Clapping Pushups

WOD:

1-10 SDHP 115/85

10-1 HSPU deficit ( 4inch/2 inch)

Finisher:

20 min Row

AOD

Monday 141201

Week 6 Day 1

Main:

1RM Overhead Squat

Assistance:

In up to 7 sets complete:

Find a Max For 3 position Snatch

Find a MAx for 3 position Clean

10 min HEAVY Sled drags walking foward 40 m and backward 40m - add weight

WOD:

10-9-8-7-6-5-4-3-2-1

KBS 70

Box Jumps 30/24

Run 200m

For time

Finisher:

20 Min Assault

AOD

Friday 141128

Week 5 Day 5

Main:

EMOM x 12 x Press ( 70%) + 2 Push Press+ 3 Push Jerk 

Assistance:

Strict Pullups: 4 x 10-15

Strict Dips: 4 x 12-18

T- Bar Row: 3 x 25-30 ( light)

10 Min Sled Pushes and Pulls ( add some extra weight but not for it to be heavy)

WOD:

20 Min Amrap:

2 Muscle ups

4 HSPU

8 KBS 70

10 Cal Assault

AOD

Thursday 141127

Week 5 Day 4

Main:

Front Squat: 12 x2 @ 70%( 5 Sec pause on 1st Rep) 

Super set 3 Depth jump to max height jump - focusing on rebound speed

Assistance:

Dimmel Deadlift: 4 x 12 (add weight from last week"

GHR: 4 x 12

Heavy Band Abs: 5 x 30

WOD:

9 OHS 135

100m Prowler sprint

12 TTB

For Time

Rest for full recovery

Repeat 5 X

AOD

Wednesday 141126

Week 5 Day 3

Make sure to stretch out and do any necessary skills and drills to feel fresh today:

WOD:

30 Min Amrap:

Row 3oom

30 Double unders

Run 300m

15 Box jumps

AOD

Tuesday 141125

Week 5 Day 2

Main:

5 RM Push Press

Then 90% for max reps

Assistance:

A:

2 RM weighted pullups

B:

2 RM weighted dips

C:

4 x 5/5 Single Arm T-bar Rows (HEAVY - add weight from last week)

Super Set 10-15  Unbroken Clapping Pushups

Finisher:

15 min Row

WOD:

10 rounds:

200m Run 

2 rope climb

10 HSPU

AOD

Monday 141124

Week 5 Day 1

Main:

2 RM Wide stance Box Squat ( Make sure you focus on reaching back during the box squat. Use the cage with pins for saftey)

Then 85% for Max Reps

Assistance:

A:

Find a Max for the following complex:

Power Clean + High Hang Clean

B:

5 x 30 Russian Swings ( sumo stance) 88#/64#

C:

10 min HEAVY Sled drags walking foward 40 m and backward 40m ( add weight from last week)

Finisher:

15 min Assault

WOD:

3 Rounds

10 Thruster 135/95

15 Burpee - jump over bar

20 Cal row

AOD

Sat and Sun

Rest Day or Make up.

This week is Thanksgiving so Make sure you get in as much as possible and not eat DOG SHIT.

AOD

Friday 141121

Week 4 Day 5 

Main:

EMOM x 9 x Press ( 65%) + 2 Push Press+ 3 Push Jerk 

Assistance:

Strict Pullups: 4 x 8-12

Strict Dips: 4 x 10-15

T- Bar Row: 3 x 20 ( light)

10 Min Sled Pushes and Pulls

WOD:

15 min Amrap

5 STO 185/115

7 Pullups  

9 GHD situps

AOD

Thursday 141120

Week 4 Day 4

Main:

10 x 2 @ 65%

Front Squat ( 10 Sec pause on 1st Rep) 

Super set depth jumps to max height

Assistance:

Dimmel Deadlift: 4 x 12

GHR: 4 x 8

Heavy Band Abs: 4 x 30

WOD:

8 Rounds: 

400m Run 

(start next round with full recovery)

Rest:

:40 sec Max Double unders

:20 Sec Max Burpees

:30 sec Rest

Repeat 7 x

AOD

Tuesday 141118

Week 4 Day 2

Main:5 RM Press

Then 90% for MAx Reps

Assistance:

A: 

3RM weighted pullups

B: 

3 RM weighted dips

C:

4 x 5/5 Single Arm T-bar Rows (HEAVY)

Super Set 

10-15  Unbroken Clapping Pushups

WOD:

5-4-3-2-1

Deadlift 1.5 BW

Power Snatch 65% 

Bench Press BW

Rest 1:1

Then :

4-3-2-1

Rest 1:1

Then 

3-2-1

Rest 1:1

Then

2-1

Rest 1:1

Then 

1

Finisher:

10 min Row

AOD

Monday 141117

Week 4 Day 1

Main:

3 RM Front Squat

Then 90% For Max Reps

Assistance:

A:

Find a Max for the following complex: Power Snatch + High Hang Snatch  - work on proficiency 

B:

5 x 25 Russian Swings ( sumo stance) 70#/53#

C:

10 min HEAVY Sled drags walking forward 40 m and backward 40m

WOD:

15 WallBalls 20/14

10 burpees

5 Power Clean 155/105

200m ROW

For Time

rest 3 min

Repeat 7 x

Finisher:

10 Min Assault max distance

AOD

Sat and Sun

Rest days
There will be no deload week so plan accordingly.
AOD

Friday 141114

Week 3 Day 5:

A:

15 x

3 Shoulder Press 75%

5 Deficit HSPU

Rest no longer than :90 sec

B:

5 x 15 T Bar Row 

C:

5 x max strict chin up

D:

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

WOD:

9-7-5

Snatch ( yes Squat) 135/95

Muscle up

AOD

Thursday 141113

Week 3 Day 4

A:

10 x 

(Have 2 bars set up)

1 Power Snatch 80%

1 Power Clean and Power Jerk 80%

Rest no longer than 90 sec

B:

6 x 50 m prowler sprints

Super set 2 Heavy TGU

C:

5 x 20 GHD Situps (use 14# ball) 

D:

5 x 20 Reverse Hyper - increase weight

WOD:

Complete 1 Round:

5 Hang Power Snatch 95/65

7 TTB

9 Burpees

Rest 1 min

Then Complete 2 rounds then rest 90 sec, 3 rounds then rest 2 min, 4 rounds then rest 2 min :30 sec, 5 rounds then rest 3 min, 4 rounds then rest 2min :30 sec, 3 rounds then rest 90 sec, 2 rounds then rest 1 min, 1 round

AOD

Wednesday 141112

Endurance:
3 x 1600m row

(At the top of every min - as you are completing the 1500m row piece - complete 5 thruster 95/65)

Rest 5 min between each set

AOD

Tuesday 141111

Week 3 Day 2

Main:

Find a Heavy Power Jerk

Then every :40 complete 9x3 using 70% of todays best

Assistance:

3 x 10 Scotts Press (increase weight from last week)

super set:

Max reps weighted pullup (same weight as last week)

3 x  DB bench press max in 1 min (increase weight)

3 x  Max Unbroken Muscle ups attempts - rest as needed

WOD:

2 min on 1 min off x 10

Run 200m

12 KBS 53/35

max burpee box jumps 24/20

Finisher: ( need a partner)

10x 40m Band Sprints - rest as needed

AOD

Monday 141110

Week 3 Day 1

Main:

Find a Max Clean and Jerk

Assistance:

4 x 20 Reverse lunges ( add weight)

3 x 15 Romanian Deadlifts ( add weight)

1 min on 1 min off x 12 

weighted plank

WOD:

25 min Amrap

1 Clean and Jerk (60% of todays best)

3 HSPU

6 Pistols

9 Pullups

21 Double unders

2 Clean and Jerk

3 HSPU

6 Pistols

9 Pullups

21 Double unders

3 Clean and Jerk..., etc

Finisher:

10 x 20 Sec on 40 sec Rest Assault Bike

AOD

Sat - Sun

Recovery days

AOD

Friday 141107

Week 2 Day 5:

A:

EMOM x 12

3 Shoulder Press 70%

5 Deficit HSPU

B:

5 x 12 T Bar Row 

C:

4 x max strict chin up

D:

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

WOD:

15min Amrap:

3 Wall Walks (include pushup at bottom)

6 KBS 53/35

9 burpees

12 KTE

AOD

Thursday 141106

Week 2 Day 4

A:

EMOM x 10

(Have 2 bars set up)

1 Power Snatch 75%

1 Power Clean and Power Jerk 75%

B:

5 x 50 m prowler sprints

Super set 2 Heavy TGU

C:

5 x 15 GHD Situps (use 14# ball) 

D:

5 x 20 Reverse Hyper - increase weight

WOD:

4 Rounds:

50 Double unders

30 Wallballs 20/14

20 Power cleans 95/65

AOD

Wednesday 141105

Recovery Day

Stretch out/ Chill/ Make up/ Foga - what ever!


AOD

Tuesday 141104

Week 2 Day 2

Main:

Push Press Max

Then every :40 complete 9x3 using 65% of todays best

Assistance:

3 x 10 Scotts Press (increase weight from last week)

super set:

Max reps weighted pullup (same weight as last week)

3 x  DB bench press max in 1 min (increase weight)

5 x 5-7 Unbroken Muscle ups

WOD:

3min On 1 min off x 7 rounds

2 Muscle ups

4 HSPU

8 KBS 70#/53#

*Pick up from where you left off on last set

Finisher: 10 x 100m using 20# weight vest rest as needed for recovery

AOD

Monday 141103

Week 2 Day 1

Main:

Find a Heavy Snatch

Assistance:

4 x 20 Reverse lunges ( add weight from last week)

3 x 15 Romanian Deadlifts ( add weight from last week)

1 min on 1 min off x 10 

weighted plank( keep the same weight from last week)

WOD:

5 x 

20 Thrusters 75/55

Row 300m

10 Burpee pullups

Rest 3 min between sets

*Each round is for time

Finisher:

Assault Bike: 10 x 20 Sec on 40 sec rest 

AOD

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

Wednesday 141001

Week 8 Day 3

Endurance Long time:
40 min Run for Distance
rest 20 min
30 min Bike for Distance
rest 10 min
20 Min Erg for Distance

AOD

Tuesday 140930

Week 8 Day 2

Warmup: 

10 Min Upper body Stretching

5 min Upper Sled

3 x 5-10 Deficit HSPU - strict - 

Main:

Floor Press: 1 Rep Max

Then hit 80% for max reps

Assistance:

Incline Dumb bell bench: 3 x 20

Rolling Tricep Extension: 3 x 15

Dumbell Fly's: 3 x 10 

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

Rest 1 - 2 hours

3 min Amrap:

2 muscle ups

4 hspu

8 kbs 53#

2 min rest 

Repeat 5 x

AOD

Monday 140929

Week 8 Day 1

Warmup:
5 x 250M rower sprints
10 pistols each leg using weight

Main:
Safety Squat Bar Good Morning: 5 Rep Max
Then
GM + Squat Combo at 60%: 2 Sets of 1 min max reps 1 min rest

Assistance:

Walking lunges: 3 x 125 Feet @155/115 ( mark lines and past whole body thru)
Hypers: 5x25 (HEAVY)
SIX PACK SHORTCUT SHIRTLESS

Rest 1 - 2 hours

WOD:

For Time
7 mile Assault
300 Double unders
3 miles Run

AOD

Monday 9/22 - Friday 9/27

Week 7 - Recovery Week

Every day complete:

A - 30 min Stretching - Must do this!

B - 20 min gymnastics work - rope climb, cycle highbox jumps faster, handstand walks/holds/progressions etc.

C - Get outside the gym and swim bike run 3-4 x this week

Get in some light effort work in. If you would like to do any workouts just be smart about it.

Monday:

Back Squat 3 sets  x 3 min ( use 20 - 30%)

Super set

Abs of choice 3 x 3min

Tuesday: 

Dumbell Press on stability ball 3 x 2 min ( use manageable weight)

super set

Dumbell Hang Power Clean and Press 3 x 2 min ( use manageable weight)

Wednesday:

Athletes choice

Thursday:

30 min Light Sled walk followed by 4 x 20  band abs super set with 20 light reverse hypers

Friday:

20 min Light Sled Push and Pulls followed by 4 x 10 wide grip pullups super set 10 DB incline tricep extension

Sat and Sun:

Off

Friday 140919

Week 6 Day 5

Warmup:

Upper Body sled for 10 min ( light)

Row 10 min at moderate pace

20 min Stretch Upper body with ball/roller/bands!!!

Main:

D.E. Bench: 9 x 3 reps @ 70% 

Super set:

5 Weighted Pullups - (keep same weight)

Assistance:

Strict Dips: 5 x 20

Hammer Curls: 5 x 15 @ max pumpage ( med. weight)

Strict HSPU:  5 x max reps ( add 6''/4'')

Rest 1 - 2 hours

WOD:

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 7min

Tabata airdyne for max cals 

AOD

Thursday 140918

Week 7 day 4

Warmup:

Hips/ Hams/ Back

Pistols: 5 x 2 ( add heavier weight)

Airdyne: 20 min

Main:

D.E. Box Squats w/ chains: 10 x 2 @ 65%

D.E.  Deficit deadlift (3 inch): 10 x 1 @ 70%

Assistance:

Hypers: 5x25 (Heavier from last week)

Planks 5 x 90 sec (45/25)

GHD Situps: 3 x 35

Rest 1 - 2 hours

WOD:

EMOM 1 Thruster ( bar starts in rack. You must re-rack or its considered a miss):

Start at 80% of your body weight ( round up): 135,145,155,165,175,185,195,205,215,225 etc until you miss/fail.

Rest 3 min

Then

5 Rounds

Row 500

20 pistols

AOD

Wednesday 140917

Recovery Day


AOD

Tuesday 140916

Week 7 Day 2

Warmup:

5 min Upper Sled

5 min Erg

3 x 20 I,Y,T and external rotation stretches

Main:

Bench Press: 1 Rep Max (using monster mini bands - blue) 

Then 80% for max reps: 

Assistance:

Standing DB Shoulder Press: 5 x 10 reps ( use heavier weight from last week)

Heavy Band Pull Aparts: 3 x 50 reps

Bench row wide-Grip: 3 x 25 reps ( use heavier weight from last week)

DB shrugs: 3 x 25 reps (use heavier weight from last week)

Rolling DB Tricep extensions: 3 x 25 reps  (use heavier weight from last week)

Rest 1 - 2 hours

WOD:

15-12-9

Thruster

CTB Pullups

For Time

Rest 

3 x 1k Erg

Rest 1:2

AOD 

Monday 140915

Week 7 Day 1

Warmup:

15 min Hips/Hams/Upper Back

10 min Assault

Main:

Zercher Squat: Find 1 Rep max

Assistance:

Russian KBS: 1 min on 1min off x 5 Sets

Hip extension: 5 x 25 reps (add weight from last week)

Hypers: 3 x 25 ( add weight from last week)

Planks: 5 x 1 min ( use same weight from last week)

Rest 1 - 2 Min

WOD:

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

Overhead Squat 95/55

Run 300m (each round)

AOD

Saturday and Sunday

Week 6 Recovery days

AOD

Friday 140912

Week 6 Day 5

Warmup:

Upper Body sled for 5 min ( light)

20 min Stretch Upper body with ball/roller/bands!!!

Main:

D.E. Bench: 9 x 3 reps @ 65% 

Super set:

3 Weighted Pullups - (keep same weight)

Assistance:

Strict Dips: 5 x 15

Hammer Curls: 5 x 10 @ max pumpage ( med. weight)

Strict HSPU:  5 x max reps ( add 4''/2'')

Rest 1 - 2 hours

WOD

9 min Amrap:

12 Box Jump 24/20

9 TTB

7 Push Press 155/115

Rest 5 min

7 min Amrap:

9 Box Jump 24/20

7 TTB

5 Push Press 155/115

Rest 3 min

5 min Amrap

7 Box Jump 24/20

5 TTB

3 Push Press 155/115

AOD

Thursday 140911

Week 6 Day 4

Warmup:

Prowler: 4 x 40m ( add weight from last)

Pistols: 3 x 10 total ( try and add weight to go overhead!)

Airdyne: 5 min

Main:

D.E. Box Squats w/ chains: 10 x 2 @ 60%

D.E.  Deficit deadlift (3 inch): 10 x 1 @ 65%

Assistance:

Hypers: 5x25 (Light)

Planks 3 x 90 sec (45/25)

GHD Situps: 3 x 25

Rest 1 - 2 Hours

Tabata Front Squat 95/65 for reps

rest 4 min

Tabata Airdyne For Distance

Rest 4 min

Tabata Burpees For Reps

Rest 4 min

Tabata Row For distance

*All out effort for each tabata

AOD

Wednesday 140910

Week 6 Day 3

Warmup:
30 min Stretching

Endurance:
Choose one of the following - Assault Bike/Row/Run:
1min on then 1min off x 30 rounds

AOD

Tuesday 140909

Week 6 Day 2

Warmup:
5 min Upper Sled
10-20 min Shoulders/Back/internal and external rotation

Main:

Bench Press: 1 Rep Max (using 3 Boards) 

Then 80% for max reps: 

Assistance:

Standing DB Shoulder Press: 5 x 10 reps ( use heavier weight)

Heavy Band Pull Aparts: 3 x 25 reps

Bench row wide-Grip: 3 x 25 reps ( use heavier weight)

DB shrugs: 3 x 25 reps (use heavier weight)

Rolling DB Tricep extensions: 3 x 25 reps  (use heavier weight)

Rest 1 - 2 hours

WOD:

Max Pullup Test

For Reps

Rest 5 min

KB Snatch Test

For time

Rest 5 min

In 3 min:

Max P-bar Dips
For reps

Rest 5 min

Then 75 Power Snatch  (75#/55#)

For Time

AOD

Monday 140908

WEEK 6 DAY 1

Warmup: 

5 Min prowler 

5 Min Assault

10-20 min hip/hams/lowerback

Main:

Sumo Deadlift: 1 Rep Max

Then 80% for Max Reps

Assistance:

Russian KBS: 1 min on 1min off x 4 Sets

Hip extension: 5 x 25 reps

Hypers: 3 x 25 ( add weight from last week)

Planks: 4 x 1 min ( use same weight from last week)

Rest 1 - 2 hours

WOD:

7 Front Squat (185/115 from the floor)

30 Cal Assault

For Time

Rest 2-3 min

Repeat 7 x

AOD

Saturday and Sunday 140906-140907

Recovery days:

Saturday:

Think about doing some Weightlifting. Snatch. Snatch Balance. Power Jerk. Squat Jerk. Segment Cleans....

Sunday:
Do a ton a strething. We are increaseing the percentage and adding a ton of resistance this week. Remember we are going to be working out 5 days straight starting monday.


AOD

Friday 140905

Week 5 Day 5

Warmup:

Upper Body sled for 5 min ( light)

20 min Stretch Upper body with ball/roller/bands!!!

Main:

D.E. Bench: 9 x 3 reps @ 60% 

Super set:

3 Weighted Pullups

Assistance:

Strict Dips: 5 x 10

Hammer Curls: 5 x 10 @ max pumpage ( med. weight)

Strict HSPU:  5 x max reps

Rest 1-2 hours

WOD:

12 min Amrap:

150 Wall Balls

90 dubs

30 Muscle ups

(This is a re-test from 2013 open. We will do this again soon so go hard)

AOD

Thursday 140904

Week 5 Day 4

Warmup:

Prowler: 4 x 40m ( light weight)

Pistols: 3 x 10 total

Airdyne: 5 min

Main:

D.E. Box Squats w/ chains: 10 x 2 @ 55%

D.E.  Deficit deadlift (3 inch): 10 x 1 @ 60%

Assistance:

Hypers: 5x25 (Light)

Planks 3 x 90 sec (45/25)

GHD Situps: 3 x 25

WOD:

5 rounds:

10 Thrusters 95/65

10 Burpees ( Two hand touch 9 foot target/ 8 foot target)

Rest 5-10 min

5 Rounds:

10 OHS (95/65)

20 Cal Assault

30 KBS 53/35

40 Double unders

AOD

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

Week of July 28th - August 3rd

Workout this week by doing things you suck at ie. flexibility, swimming,  biking, handstand walking, running or even deadlifting and snatching ( but stay lighter and work technique - this is not the CrossFit games)  So think of this week as an active recovery week. Starting August 4th we will be on a 8 week conjugate strength cycle. Although this is primaryily a strength cycle we will do crossfit as accessory work and will be doing 2 x and even 3 x wods per day.



AOD

Saturday 140726

The times has come to test our max. In the past 12 weeks everyone has done a great job focusing on the parts of the movements yall sucked at.  Today we should continue on being patient during the pulls and fast as shit under the bar. If you need to rest during your test go ahead but keep this test under 2 hours...Be aggressive!

A:
Snatch 1 rep max - if you fail more than 4 times you are done
B:
Clean and jerk
C:
Front squat or back squat - your choice

AODestroyyourpreviousbest

Thursday 140724

Hypers
GHD situps and back ext 3 x 20

A:

Snatch: 50% x 1 x 5

B:

Clean and Jerk: 50% x 1 x 5 

C:

1 mile sled walk 90/55

AOD

Wednesday 140723

Warmup:
- 20 min gymnastics practice
- Row 10min
- Calling this AOD warmup now:
3 times

10 pullups

10 pushups

10 dips

20 squats

20 lunges

20 situps

30 double unders

A:
Snatch: 60% x 1 x 5
B:
Clean and Jerk: 60% x 1 x 5
C:
Front Squat: 50%x1,60%x1,70%x1, 80%x1
AOD

Tuesday 140722

A:

Power Snatch: 60%x1, 70%x1, 75%x1, 80%x1 

B:

Power Clean and Power Jerk: 60%x1, 70%x1, 75%x1, 80%x1

C:

1 min at each station

10m suicides

10 ring pushups

Handstand walk

30 min

D:

800m Sled drag- weight 

AOD

Monday 140721

This week will be a deload week. Saturday we will go for our max. Spend the majority of the time working as many sets as needed to build up the specific % with perfect timing and speed.

A:

Snatch:  80% x 1, 85% x 1, 80% x 1 

B:

Clean and Jerk:  80% x 1, 85% x 1, 80% x 1 

C:

Back Squat: 85% x 2 

AOD

Saturday 140719

Warmup:

A:

Snatch: 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1 

B:

Clean and Jerk: 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1 

C:

Back Squat: 88% x 2 x 4 sets

Next week is deload week. Next Saturday we will max out.

AOD  

Thursday 140717

A:

Snatch: 80% x 1, 85% x 1 x 3 sets then back off with - 80% x 1  

B:

Snatch Pulls: 90% x 3 x 3 sets

C:

Snatch Push Press: 90% x 3 x 3 sets

D:

For Time:

7 Back Squats 185/115

Row Sprint 500m

- Rest 1:1 -

Repeat 5 rounds 

E:

2500m row NFT right after "D"

AOD

Wednesday 140716

Warmup: 

Gymnastics skills - 5 min

Airdyne - 5 min

Hips and Quads - 5 min

A:

Clean and Jerk: 80% x 1, 85% x 1 x 3 sets 

B:

Clean Pull: 90% x 3 x 3 sets 

C:

Front Squat: 90% x 2 x 4 sets

D:

NFT:

100 GHD sit-ups and back extensions broken up however

AOD 

Tuesday 140715

Warm up with this 3 x a week for the next 4 weeks:
10 pullups
10 pushups
10 dips
20 squats
20 lunges
20 situps
30 double unders

A:

Clean: 75% x 2 x 5 sets 

B:

Snatch Balance: 83% x 3 x 4 sets 

C:

Push Press: 90% x 3 x 3 sets

D:

3 min on 1 min off x 5

3 Rounds of:

5 pullups

10 pushups

15 air squat

Max Distance Row 

Score is total distance across all 5 rounds

AOD