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