Thursday: 130307 (4-3)


WEEK 4: Day: 3

ME Lower Body:
Deadlifts: 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:
5 RFT:

10 Burpee Box Jumps 24/20″
10 Kettlebell Swings 1.5/1 Pood
10 Knees-to-Elbows

Post time to comments:

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

See EXERCISE PAGE for list of Exercises.

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Friday: 130215 (1-7)


WEEK 1: 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:

10 Burpee Box Jumps 24/20″
15 Kettlebell Swings 1.5/1 Pood
20 Situps
25 Double Unders

Post time to comments:

Assistance:
Hamstrings Exercise: 1-2×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Saturday: 121103 (2-7)


WEEK 2: Day: 7

Skill Practice:
Kipping Ring Dip Practice.

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

3 rounds not for time:

MetCon:
For time:

21-15-9:
Air Squats
Burpee Box Jumps 24/20″
Kettlebell Swings 1.5/1 Pood
Ring Dips
Slam Balls 30/25#

Post time to comments:

Kipping Ring Dip Tutorial:

Friday, March 30, 2012


WEEK 1: Day: 4

ME Lower Body:
Free Squats: Find 1RM

Compare to: Friday, February 24, 2012

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Weighted Situps: 3×8-12 (#)

MetCon:
3 Rounds for Time:

10 Front Squats 115/85#
10 Burpee Box Jumps 24/20″

Post time to comments:

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

Tuesday, January 31, 2012


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

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Leg Raises: 3×8-12

MetCon:
AMRAP 10:

10 Kettlebell Snatches 1 Pood (5 each hand)
10 Burpee Box Jumps 24/20″

Post total number of rounds to comments: