Friday: 111017 (1-5)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Clean + Jerk: 75%x(1+1)x10

ME Upper:
Box Squat: Find 1RM

MetCon:
3 RFT:

400m Run
Barbell Pushup
Pendlay Row

Post time to comments:

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Wednesday: 141001 (4-3)


ME Lower: Find 1RM
Box Squat (Regular, Bands Down, Bands Up, or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Arched-Back Good Morning:
Deadlift:
Deficit Deadlift:
Rack Pull:
Front Squat:
High Bar Squat:
Low Bar Squat:
Paused Back Squat:

RE Lower: Pick Three (3-4 sets of 6-15 reps)
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Bicep Curl (Barbell or Dumbbell):

Conditioning:
8×200 Meter Intervals.

Friday: 130524 (1-1)


WEEK 1: Day: 1

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

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

MetCon:
4 RFR:

1 minute Burpees
1 Minute Slam Balls 20/15#
1 Minute Row for Calories

Post reps/calories per round to comments:

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

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.

Tuesday: 121106 (3-2)


WEEK 3: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans + 1 Split Jerk (floor, knee, hang): 6×1 (#)

ME Lower Body:
Box Squats: Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Sunday:120902 (3-1)


WEEK 3: Day: 1

Olympic Weightlifting:
3-Position Snatches (floor, knee, hang): 70% of 1RM x 1 rep x 8 sets (#)

ME Lower Body:
Box Squats (bands or chains optional): Find 1RM

MetCon:
“Barbell Complex”

6 Deadlifts
6 Hang Cleans
6 Push Press
6 Back Squats
6 Good Mornings
Rest 2 minutes

Start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

Friday, August 3, 2012


WEEK 3: Day: 5

Warm-up:
Core Circuit. Pick 2 exercises and do them in a circuit (10-25 reps).
3 rounds not for time:

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

Choose 1 of the following Options:

RE Lower Body:
Hamstring Exercise
Lower Back Exercise
Quads Exercise

Or:

MetCon:
“The Bear Complex”

Power Cleans
Front Squats
Push Press
Back Squats
Push Press
Rest 2 minutes

For each round repeat the above complex 7 times. Men start with 65# and add 10# to the bar until you can’t complete the round without putting the bar down. Women start with 45# and add 5# to the bar until you can’t complete the round without putting the bar down. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post load for all rounds completed:

RE Lower Body:
Glute/Hamstrings/Lower Back Exercise

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 (#)

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 (#)