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