Thursday, June 28, 2012


WEEK 3: Day: 3

DE Upper Body:
Speed Bench (With Chains or Minibands): 40% of 1RM x 3 reps x 9 sets (#)

RE Upper Body:
A1: Face Pulls: 3×8-12 (#)
A2: Lat Pulldowns: 3×8-12 (#)
B1: Triceps Pushdowns: 3×8-12 (#)
B2: Cable Crunches: 3×8-12 (#)

Optional MetCon:
4 Rounds for Time:

15 Burpees
30 Double Unders

Post time to comments:

Friday, May 11, 2012


WEEK 3: Day: 4

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

Compare to: Friday, March 23, 2012

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×15-20 (#)

MetCon:
Max rounds in 3 minutes of:

3 Cleans 115/85#
6 Kettlebell Swings 2/1.5 Pood
9 Squats Thrusts

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

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

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

Thursday, May 3, 2012


WEEK 2: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 40%x3x9 (#)

Assistance:
A1: Face Pulls: 3×8-12 (#)
A2: Cable Bent Over Triceps Extensions: 3×8-12 (#)
A3: Cable Crunches: 3×15-20 (#)

MetCon:
“Helen”
3 Rounds For Time:

400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

Post time to comments:

Monday, April 16, 2012


WEEK 4: Day: 1

ME Upper Body:
Press: Find 1RM

Compare to: Monday, January 23, 2012

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

MetCon:
5 Rounds for Time:

200 Meter Run
10 Dips
10 Push Press 95/65#

Post time to comments:

Friday, March 16, 2012


ME Lower Body:
Zercher Squats: Find 1RM

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×8-12 (#)

MetCon:
5 Rounds for time:

10 Kettlebell Swings 2/1.5 Pood
10 Box Jumps 24/20″
20 Air Squats

Post time to comments:

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

Tuesday, March 6, 2012


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

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×8-12 (#)

MetCon:
AMRAP 10:

10 Burpees
15 Jumping Alternating Lunges
20 Double Unders

Post total number of rounds to comments:

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

Tuesday, February 21, 2012


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

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×15-20 (#)

MetCon:
“Rahoi”

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

Post total number of rounds to comments:

Post WOD:
Biceps Exercise of Choice: 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, February 10, 2012


ME Lower Body:
Box Squats: Find 1RM

Compare to: Friday, January 13, 2012

Assistance:
A1: Seated Good Mornings: 3×8-12 (#)
A2: Cable Crunches: 3×8-12 (#)

MetCon:
AMRAP 10:

5 Burpees
10 Air Squats
20 Double Unders

Post total number of rounds to comments:

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

Tuesday, February 7, 2012


DE Lower Body:
Speed Squats @50% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Deadlifts: 3×8-12 (#)
A3: Cable Crunches: 3×8-12 (#)

MetCon:
AMRAP 12:

8 Box jumps 24/20″
10 Kettlebell Swings 1.5/1 Pood
12 Jumping Alternating Lunges

Post total number of rounds to comments:

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