August, 6, 2013

Today is another double day. Go heavy and hard!

AM:

Warm up:

Bandz for 10 min - pulls, rotations, holds.

20 min on airdyne- get use to it peeps!

upper body sled drag going heavy for 8 min

Mid-range pin concentric bench press (floor-press depth): 45x25, 95x15, 135x10, x5, x3, find max in less than 5 sets

3 x 80% x AMRAP 

Super set: barbell bent-over row: 3x10 @ 155#

Dumbbell seated alternating press: 3xAMRAP using 50#

Banded tri push-downs: 3xAMRAP

Hammer curls: 3xHeavy 

PM:

1K row

5 rounds

7 jerk 135

25 pullups

for time

rest 5 min

8 min handstand walking

August 5, 2013

Todays wod should be done as early in the day as possible. Today and tomorrow we will have double WODS. For today, make sure to rest up for the PM metcon. If you cannot do the strength in the am dont worry and just work in recovery to the best of your ability

Strength:

warmup: sled drag 200# 6 min
3 each 20 sec on 10 sec off - Marchers - low - high Lateral marchers low high
rest 1 min
2RM Good Morning: 2x10@45, 5 sets of 5 increasing weight -  Then work up to a heavy double:
Hit max reps at 75%:
Hit max reps of a Gm and squat combo 75% :
Stiff-legged deads: 3x10@60% ( of Todays 2RMGM) , 1x15@75%, 1x5@80%
GHR: 3xAMRAP
hypers: 3x25 heavier
banded standing ab pulldowns: 3x CUT

Metcon(+ 2 hours):

50-40-30-20-10
Double unders
10-10-10-10-10
KB swing 70#
5-4-3-2-1
Rope climb

For time:

Finisher: run 100 m every 30 seconds x 20 @ 80% ME

Remember to post your score and times
AOD

August 2nd

AM:
Warm up with
A and B and C skips
Dynamic plyos
Bring band to track and hit some banded runs in between sets

5 k time trial
(make sure you save this time and post it. We will be doing % runs soon.)

(Midday- if you missed anything this last week this is the time to get it all in!)

PM
Warmup: upper body sled shirtless 3 sets of 10 each of: 8#" Y, T, I 
"Bandz" to Lats bench: 45x25, 95x10 Then add blue(1 inch bands): 45x10, 95x5, 9x50%x3 (3-grips) KB tri-ext: 3 x 1-minute max reps x35# Single arm DB rows: 3xJac3ed banded tri push-downs greens: 3xSwole

Saturday will be a recovery day meaning I want you to get on a bike and ride around or go on a hike and stay hydrated. Sunday is a total day off- just stretch out. We will be hitting it hard monday so eat clean buttercups!

August 1, 2013

Warm up:
10 min bands and rolling pain
Lower body sled: 2x75M per (forward; backward & mixing it up)
Seated box jumps: 5x3 (raising box height but not max)

A- Speed box: 10,5,3 then 10x2 @ 60% using chains
B- Speed deads: 135x5, 225x3, 10x70%x1
C- GHR: 3xAMRAP
D- Back ext: 3x25 using 10#
E- Hypers: 3x25 200#
F- OH situps: 3x8@70# DB

If you are feeling good today then go ahead and do any metcon of your choice(please post it though). Tomorrow will be an easier day although a double. Saturday and Sunday are going to be recovery days.
AOD

July 31, 2013

Hip/ Ham/Lats- mob work up to a heavy muscle snatch A- Snatch Balance 50% x 3 x 6 B- Jerk 50% x 2 + 2 muscle ups x 10 C- 
AFAP 800m run 30 back extension 30 situp row 800 30 situp 30 back extension run 800 D- finish with 100 shoulder touches

July 30, 2013

Warm up: sled drag 3 plates: backward: up&out,stomach, ears, bicep curls forward. DB fly's, KB windmills, KB TGU A- Bench: 45x10, 95x5, 135x3 then work up to manageable 3 rep then add sling shot: find 1 rep max C- 3xAMRAP@80% D- BB bent-over rows from floor: 5x10@135 E- DB bench: 3xAMRAP@60 F- banded tri push-downs: 3x25 G- Hammer curls: 3 x 7 heavy

July 29, 2013

warmup:
row 1k
2-plate sled 50 feet: Forward then backward walks for 10 minutes

A- 1RM Future blue band dead traditional style Then hit 80% for max reps B- Stiff-legged deads: 5x15@135 C- GHR: 3x5 reps D- Hypers: 3x25 use working weight E- Kneeling ab pulldowns 3x25 (use heavy green band)

Enjoy. --------------------------------------------------------------------------------

Post your results

ex: 

A- 135x5....455x1,500x1(f) then 10 at 80%

B- 135#

C- leave blank

D- 100#

E- leave blank

rest