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