Tuesday: 130219 (2-3)


WEEK 2: Day: 3

ME Lower Body:
Deadlifts (Bands up): Find 1RM

Accessory:
Quads Exercise: Work up to a Heavy 3-5 (#)
Hamstrings Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Lower Back Exercise: 2-3×5-20 (#)
Hamstrings Exercise: 2-3×5-20 (#)
Glutes Exercise: 2-3×5-20 (#)
Core Exercise: 2-3×5-20 (#)

or:

MetCon:
3 RFR:

1 minute Back Extensions
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Box Jumps 24/20″
1 minute Situps
1 minute Rest

Post reps to comments:

See EXERCISE PAGE for list of Exercises.

Advertisements

Friday: 121228 (2-5)


WEEK 2: Day: 5

ME Lower Body:
1. Box Squats (Bands up): Find 1RM

Accessory:
2. Lower Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
3. Hamstrings Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Assistance:
4. Quads Exercise: 2-3×5-20 (#)
5. Hamstrings Exercise: 2-3×5-20 (#)
6. Glutes Exercise: 2-3×5-20 (#)

Post WOD:
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Friday, July 6, 2012


WEEK 4: Day: 4

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

ME Lower Body:
No strength work today. We are doing the Powerlifting Total on Monday.

RE Lower Body:
Seated Hamstring Curls with Bands: 4×15
B1: Back Extensions: 3×10 (#)
B2: Bulgarian Split Squats: 3×10 (#)

MetCon:
Max rounds in 3 minutes of:

3 Front Squats 115/85#
6 Squat Thrusts
9 Kettlebell Swings 1.5/1 Pood

Rest 1 minute. Repeat for a total of 3 cycles.

Post rounds completed for each of the 3 cycles to comments:

Optional Post WOD:
Biceps Exercise of Choice: 3×10 (#)

Friday, June 8, 2012


WEEK 4: Day: 4

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

ME Lower Body:
Sumo Deadlifts: Find 1RM

Assistance:
Sumo Deadlifts: 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
“Project Hope”
3 rounds for reps:

1 minute Burpees
1 minute Power Snatch 75/45#
1 minute Box Jumps 24/20″
1 minute Thrusters 75/45#
1 minute Chest-to-bar Pullups
1 minute Rest

Post WOD:
Choose one of the following (add weight or resistance as necessary):

50 45-Degree Hyperextensions
50 Back Extensions
50 Banded Good Mornings
50 Glute Bridges
50 Glute Hamstring Raises
50 Pull Throughs
50 Reverse Hyperextensions

Tuesday, May 8, 2012


WEEK 3: Day: 2

DE Lower Body:
Speed Squats (With Minibands): 55%x2x10 (#)

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Back Extensions: 3×15-20 (#)

MetCon:
3 Rounds For Total Reps:

1 minute Box Jumps 24/20″
1 minute Air Squats
1 minute Double Unders
1 minute Situps

Post total number of reps to comments:

Post WOD:
Biceps Exercise of Choice: 3×8-12 (#)

Tuesday, March 27, 2012


WEEK 1: Day: 2

DE Lower Body:
Speed Squats @40% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Back Extensions: 3×15-20 (#)

MetCon:
3 Rounds for Time:

400 Meter Run
10 Dumbbell Cleans 35/25#
10 GHD Situps

Post time to comments:

Post WOD:
Biceps Exercise of Choice: 3×8-12

Friday, March 9, 2012


ME Lower Body:
Deadlifts: Find 1RM

Compare to: Friday, December 23, 2011

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20 (reps)
A2: Back Extensions: 3×15-20 ()

MetCon:
3 rounds for time:

500 Meter Row
20 Wall Ball Throws 20#
20 Situps

Post time to comments:

Post WOD:
A1: EZ-Bar Curls: 3×8-12 (#)
A2: Dumbbell Reverse Wrist Curls: 3×8-12 (#)

Friday, February 17, 2012


ME Lower Body:
Front Squats: Find 1RM

Compare to: Friday, February 3, 2012

Assistance:
A1: Pull Throughs: 3×15-20 (#)
A2: Cable Crunches: 3×8-12 (#)

MetCon:
21-15-9

Box Jumps 36/30″
Squats Thrusts

Post time to comments:

Post WOD:
Biceps Exercise of Choice: 3×8-12

Friday, January 27, 2012


ME Lower Body:
Free Squats: Find 1RM

Compare to: Friday, January 6, 2012

Assistance:
A1: Dumbbell Lunges: 3×8-12
A2: Glute Hamstring Raises: 3-8-12

MetCon:
3 rounds of:

400 Meter Run
25 Back Extensions
25 Situps

Post time to comments:

Friday, January 20, 2012


ME Lower Body:
Deadlifts: Find 1RM

Compare to: Friday, December 23, 2011

Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Back Extensions: 3×15-20 (#)

MetCon:
AMRAP 10

10 Overhead Squats 75/55#
10 Knees-to-Elbows
10 Burpees

Post total number of rounds and load to comments: