Friday: 060917 (1-7)


Warm-up:

MetCon:
3 RFT:

5 Deadlift 315/225#
10 Box Jump 24/20″
30 Double Under

(Recover to 67% HR after each round)

Post time per round to comments:

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Saturday: 130629 (5-5)


WEEK 5: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
Alternating Tabatas:

Walking Lunges
Box Jumps 24/20″
Burpees

Post reps to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Friday: 130621 (4-5)


WEEK 4: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
3 RFR:

1 minute Hovers, V-Ups, Bicycles (Alternate each round)
1 minute Box Jumps 24/20″
1 minute Kettlebell Swings 1.5/1 Pood
1 minute Strike Combo (Jab, Jab, Cross, Hook = 1 rep)
1 minute Rest

Post reps to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Sunday: 130609 (3-1)


WEEK 3: Day: 1

ME Lower:
1. Box Squats (Bands up): Find 1-3RM (#)

Accessory:
2. Lower Back/Glutes/Hamstrings Exercise
3. Hamstrings Exercise

MetCon:
“Rahoi”

AMRAP 12:
12 Box Jumps 24/20″
6 Thrusters 95/65#
6 Bar Facing Burpees

Post total number of rounds to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Wednesday: 130605 (2-5)


WEEK 2: Day: 5

DE Lower:
1. Speed Squats: 10×2 (#)

Accessory:
2. Speed Pulls: 6×2 (#)
3. Hamstrings Exercise

MetCon:
AMRAP 10:

10 Box Jumps 24/20″
10 Pushups
10 Kettlebell Snatches 1 Pood (5 each arm)

Post total number of rounds to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Friday: 130405 (3-8)


WEEK 3: Day: 8

Olympic Weightlifting:
Cleans: 5×2 @ 65% of 1RM (#)

Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
3 RFT:

1 minute Box Jumps 24/20″
1 minute Burpees
1 minute Double Unders
1 minute Strike Combo (Jab, Cross, Hook, Cross = 1 rep)
1 minute Rest

Post total number of reps to comments:

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

Monday: 130311 (4-7)


WEEK 4: Day: 7

DE Lower Body:
Paused Speed Squats: 8×3 @ 55% of 1RM (#)

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

Choose one of the Following Options:

Assistance:
Quads 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 RFT:

5 Curtis P’s 95/65#
10 Box Jumps 24/20″
15 Kettlebell Swings 1.5/1 Pood

Post time to comments:

Assistance:
Core Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

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.

Monday: 130211 (1-3)


WEEK 1: Day: 3

ME Lower Body:
Box Squats: Find 1RM

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

Choose one of the Following Options:

Assistance:
Quads 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:
5 RFT:

10 Overhead Walking Lunges 45/35#
10 Kettlebell Swings 1.5/1 Pood
10 Box Jumps 24/20″
10 Burpees

Post time to comments:

Assistance:
Core Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Wednesday: 130130 (3-7)


WEEK 3: Day: 7

DE Lower Body:
Speed Pulls: 6×1 (#)

Accessory:
Quads Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Hamstrings Exercise: 4-5×5-20 or 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:
5 RFT:

10 Box Jumps 24/20″
10 Sumo Dead Lift High Pulls 95/65#
10 Dumbbell Walking Lunges 45/35#

Post time to comments:

Assistance:
Core Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.