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