Active recovery Day:
Sled Drag 1 mile 3 plates/ 2 plates
Stretch out as needed
AOD
This is designed to get you stronger and faster while increasing the skills necessary for being a competitive athlete. You will eat for performance and you will work on the things you do not like to do. You should post your scores, times and or lifts. Do not just follow the work outs unknowingly- be proactive and be accountable.
Sunday, August 31, 2014
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
Sunday, August 24, 2014
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
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
Thursday, August 21, 2014
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
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:
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
Wednesday, August 20, 2014
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
Sunday, August 17, 2014
Tuesday 140819
Week 3 Day 2
Warmup:
5 min Upper body sled
5 min Erg.
10 Min shoulders/upper back/pecs/lats
Main:
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
Wednesday, August 13, 2014
Friday 140815
Week 2 Day 5
Warm Up:
Bands and Ball to Upper: 10min
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
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
Sunday, August 10, 2014
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
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
Wednesday, August 6, 2014
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
Sunday, August 3, 2014
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
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