Monday: 112017 (3-1)


Warm-up:

ME Upper: Find 1RM
Incline Bench Press:

Accessory: 2-4 sets x 6-15 reps
Triceps Exercise:
Back Exercise:

MetCon:
3 RFT:

Post time to comments:

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Monday: 140908 (1-1)


ME Upper: Find 1RM
Incline Bench Press (Regular, Bands Down, Bands Up, or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension:

Conditioning:
1 Mile Recovery Run.

Post time to comments:

Monday: 130603 (2-3)


WEEK 2: Day: 3

ME Upper:
1. Incline Bench Press: Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
10 RFT:

3 Strict Pullups
6 Ring Pushups
9 Wall Ball Throws 20/15#

Post time to comments:

Assistance:
4. Triceps Exercise
5. Biceps Exercise

Monday: 121231 (3-1)


WEEK 3: Day: 1

ME Upper Body:
1. Incline Bench Press: Find 1RM

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

Assistance:
4. Triceps Exercise: 2-3×5-20 (#)
5. Back Exercise: 2-3×5-20 (#)
6. Shoulders Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Assistance Exercises.

Friday: 121109 (3-5)


WEEK 3: Day: 5

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

ME Upper Body:
Incline Bench Press: Find 1RM

Assistance:
Triceps Exercise: 4-5×8-12
Back Exercise: 4-5×8-12
Shoulders Exercise: 4-5×8-12

Optional Post WOD:
Triceps Exercise: 2-3×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Monday, July 23, 2012


WEEK 2: Day: 1

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

ME Upper Body:
Incline Bench Press (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Upper:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
AMRAP 10:

5 Pullups
10 Pushups
15 Slam Balls 20/15#

Post total number of rounds to comments:

RE Upper:
Triceps Exercise

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.

Monday, March 12, 2012


ME Upper Body:
Incline Bench Press: Find 1RM

Compare to: Monday, February 6, 2012

Assistance:
A1: Dumbbell Rows: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)
A3: Weighted Situps: 3×8-12 (#)

MetCon:
5 Rounds for time:

10 Hang Power Cleans 95/65#
10 Burpees

Post time to comments:

Monday, January 9, 2012


ME Upper Body:
Incline Bench Press: Find 1RM

Compare to: Monday, December 5, 2011

Assistance:
A1: Straight Arm Pulldowns: 3×8-12 (#)
A2: Dumbbell Rollbacks: 3×8-12 (#)

MetCon:
3 Rounds of:

400 Meter Run
10 Push Press 95/65#
20 Situps

Post time to comments: