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 29, 2012


WEEK 3: Day: 4

ME Lower Body:
Box Squats (Bands or Chains Optional): Find 1RM

RE Lower Body:
A1: Dumbbell Lunges: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20
B1: Pull Throughs: 3×15-20 (#)
B2: Knees-to-Elbows: 3×8-12

Optional MetCon:
4 Rounds For Time:

10 Deadlifts 135/95#
20 Squat Thrusts

Post time to Comments:

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

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, May 1, 2012


WEEK 2: Day: 2

DE Lower Body:
Speed Squats (With Minibands): 50%x2x10 (#)

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Weighted Russian Twists: 3×15-20 (#)

MetCon:
5 Rounds For Time:

15 Box Jumps 30/24″
15 Deadlifts (Body Weight)

Post time to comments:

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

Friday, April 27, 2012


WEEK 1: Day: 4

ME Lower Body:
Free Squats: Find 1RM

Compare to: Friday, March 30, 2012

Assistance:
A1: Seated Hamstring Curls with bands: 3×15-20
A2: Side Bends: 3×8-12 (#)

MetCon:
5 Rounds for Time:

10 Squat Thrusts
15 Jumping Alternating Lunges
20 Double Unders

Post time to comments:

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

Friday, April 13, 2012


WEEK 3: Day: 4

ME Lower Body:
Box Squats: Find 1RM

Compare to: Friday, February 10, 2012

Assistance:
A1: Front Squats: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20

MetCon:
AMRAP 10:

10 Deadlifts 135/95#
10 Situps
10 Squat Thrusts

Post total number of rounds to comments:

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

Friday, April 6, 2012


WEEK 2: Day: 4

ME Lower Body:
Good Mornings: Find 1RM

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

MetCon:
3 Rounds for Time:

10 Curtis P 95/65#
20 Situps

Post time to comments:

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

Curtis P:

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

Tuesday, March 13, 2012


DE Lower Body:
Speed Squats @45% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Dumbbell Reverse Lunges: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20
B1: Pull Throughs: 3×15-20 (#)
B2: Side Bends: 3×8-12 (#)

MetCon:
4×400 Meter Run
Rest 90 seconds between runs

Post times for each 400 Meter Run 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 (#)