Saturday: 130209 (1-1)


WEEK 1: Day: 1

ME Upper Body:
Decline Bench Press: Find 1RM

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

Choose one of the Following Options:

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

or:

MetCon:
Alternating Tabata:

Ring Pushups
Strict Pullups
Dips

Post total reps to comments:

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

See EXERCISE PAGE for list of Exercises.

Advertisements

Tuesday: 130205 (4-5)


WEEK 4: Day: 5

DE Upper Body:
Speed Bench: 9×3 (#)

Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

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

or:

MetCon:
Alternating Tabata’s:

Stict Pullups
Dips
Wall Ball Throws 20/14#

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

See EXERCISE PAGE for list of Assistance Exercises.

Thursday, August 9, 2012


WEEK 4: Day: 4

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

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

Choose 1 of the following Options:

RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
AMRAP 10:

10 Sumo Deadlift High Pulls 95/65#
10 Dips
10 Wall Ball Throws 25/20#

Post total number of rounds to comments:

RE Upper:
Back Exercise
Shoulders Exercise

Thursday, July 5, 2012


WEEK 4: Day: 3

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

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

RE Upper Body:
Cable Bent Over Triceps Extensions: 4×10 (#)
B1: Barbell Rows: 3×10 (#)
B2: Dumbbell Bench Press: 3×10 (#)

MetCon:
AMRAP 10:

7 Burpee Pullups
7 Dips

Post total number of rounds to comments:

Thursday, May 31, 2012


WEEK 3: Day: 3

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

Assistance:
Dips: 3xMax Reps ()

MetCon:
10-9-8-7-6-5-4-3-2-1:

Push Press 95/65#
Ring Rows
Situps

Post time to comments:

Post WOD:
50 Wide Grip Pushups

Monday, May 28, 2012


WEEK 3: Day: 1

ME Upper Body:
Bench Press Lockouts: Find 1RM

Assistance:
Bench Press Lockouts: 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
10 Rounds For Time:

5 Pullups
10 Pushups
15 Situps

Post time to comments:

Post WOD:
50 Dips

Note:
For the Lockouts, start with the barbell on the safety bars.

Thursday, May 24, 2012


WEEK 2: Day: 3

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

Assistance:
Dips: 3xMax Reps ()

MetCon:
5 Rounds For Time:

3 Shoulder to Overhead 115/85#
6 Pullups
9 Burpees

Post time to comments:

Post WOD:
75 Russian Twists

Monday, May 21, 2012


WEEK 2: Day: 1

ME Upper Body:
Incline Bench Press: Find 1RM

Compare to: Monday, March 12, 2012

Assistance:
Incline Bench Press: 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
4 Rounds For Time:

25 Double Unders
20 Situps
15 Pushups
10 Pullups

Post time to comments:

Post WOD:
50 Dips

Note:
If you can’t do Double Unders, do 2x singles.

Thursday, May 17, 2012


WEEK 1: Day: 3

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

Assistance:
Dips: 3xMax Reps ()

MetCon:
For Time:

15-9-6-6-9-15
Sumo Deadlift High Pull 95/65#
Ring Rows
Knees-to-Elbows

Post time to comments:

Post WOD:
50 Pushups

Ring Rows: