Thursday: 052418 (2-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –

ME Upper: Find 1RM
Close-Grip Bench Press –

Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –

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Thursday: 051718 (1-4)


Warm-up:

DE Lower: 8-10 sets x 1 rep
Speed Pull (Bands) –

ME Upper: Find 1RM
Wide-Grip Bench Press –

Assistance: 2 sets x 6-15+ reps
Glute Hamstring Raise –

Friday, June 8, 2012


WEEK 4: Day: 4

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

ME Lower Body:
Sumo Deadlifts: Find 1RM

Assistance:
Sumo Deadlifts: 50% of 1RM x 10 reps x 3 sets (#)

MetCon:
“Project Hope”
3 rounds for reps:

1 minute Burpees
1 minute Power Snatch 75/45#
1 minute Box Jumps 24/20″
1 minute Thrusters 75/45#
1 minute Chest-to-bar Pullups
1 minute Rest

Post WOD:
Choose one of the following (add weight or resistance as necessary):

50 45-Degree Hyperextensions
50 Back Extensions
50 Banded Good Mornings
50 Glute Bridges
50 Glute Hamstring Raises
50 Pull Throughs
50 Reverse Hyperextensions

Tuesday, February 14, 2012


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

Assistance:
A1: Glute Hamstring Raises: 3×8-12 (#)
A2: Knees-to-Elbows: 3×8-12

MetCon:
3 rounds of:

400 Meter Run
10 Wall Ball Throws 20/16#
10 Kettlebell Swings 2/1.5 Pood

Post time to comments:

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

Friday, January 27, 2012


ME Lower Body:
Free Squats: Find 1RM

Compare to: Friday, January 6, 2012

Assistance:
A1: Dumbbell Lunges: 3×8-12
A2: Glute Hamstring Raises: 3-8-12

MetCon:
3 rounds of:

400 Meter Run
25 Back Extensions
25 Situps

Post time to comments:

Friday, January 20, 2012


ME Lower Body:
Deadlifts: Find 1RM

Compare to: Friday, December 23, 2011

Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Back Extensions: 3×15-20 (#)

MetCon:
AMRAP 10

10 Overhead Squats 75/55#
10 Knees-to-Elbows
10 Burpees

Post total number of rounds and load to comments:

Friday, January 13, 2012


ME Lower Body:
Box Squats: Find 1RM

Compare to: Friday, December 16, 2011

Assistance:
A1: Dumbbell Reverse Lunges: 3×8-12 (#)
A2: Glute Hamstring Raises: 3×8-12

MetCon:
Alternating TABATA:

Kettlebell Swings 1.5/1 Pood
Situps
Back Extensions
Box Jumps 24/20″

Post total number of reps to comments:

Friday, December 30, 2011


ME Lower Body:
Front Squats: Find 1RM

Compare to: Friday, November 25, 2011

Assistance:
A1: Glute Hamstring Raises: 3×8-12
A2: Back Extensions: 3×8-12 (#)

MetCon:
AMRAP 10:

5 Cleans 95/65#
10 Kettlebell Swings 1.5/1 Pood
15 Situps

Post total number of rounds completed to comments:

Friday, December 23, 2011


ME Lower Body:
Deadlifts: Find 1RM

Compare to: Friday, December 2, 2011

Assistance:
A1: Back Squats: 3×8-12 (#)
A2: Glute Hamstring Raises: 3×8-12
B1: Barbell Glute Bridges: 3×8-12 (#)
B2: Back Extensions: 3×8-12 (#)

3 Rounds of:
15 Cable Crunches
15 Oblique Cable Twists
15 Leg Raises