Monday: 160822 (1-3)


Warm-up:

Strength:
Back Squat: Work up to x10 @9 RPE

MetCon:
AMRAP 20:

400m Run
10 Knees-to-Elbow
10 Back Squat (Use 90% of above)

Post total number of rounds and load to comments:

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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.

Saturday: 130223 (2-7)


WEEK 2: 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:
AMRAP 10:

10 Dumbbell Walking Lunges 55/45#
10 Kettlebell Swings 1.5/1 Pood
10 Knees-to-Elbows

Post total number of rounds to comments:

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

See EXERCISE PAGE for list of Exercises.

Friday, June 29, 2012


WEEK 3: Day: 4

ME Lower Body:
Box Squats (Bands or Chains Optional): Find 1RM

RE Lower Body:
A1: Dumbbell Lunges: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20
B1: Pull Throughs: 3×15-20 (#)
B2: Knees-to-Elbows: 3×8-12

Optional MetCon:
4 Rounds For Time:

10 Deadlifts 135/95#
20 Squat Thrusts

Post time to Comments:

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

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:

Friday, April 20, 2012


WEEK 4: Day: 4

ME Lower Body:
Deadlifts: Find 1RM

Compare to: Friday, March 9, 2012

Assistance:
A1: Banded Good Mornings: 3×15-20
A2: Knees-to-Elbows: 3×8-12

MetCon:
For Time:

21-15-9
Front Squats 115/85#
Squat Thrust Box Jumps 24/20″

Post time to comments:

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

Banded Good Mornings:

Thursday, April 5, 2012


WEEK 2: Day: 3

DE Upper Body:
Speed Bench @45% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
A1: Chest Supported Rows: 3×8-12 (#)
A2: Triceps Pushdowns: 3×8-12 (#)
A3: Knees-to-Elbows: 3×8-12

MetCon:
AMRAP 12:

10 Sumo Deadlift High Pulls 95/65#
10 Wall Ball Throws 20/16#
10 Squat Thrusts

Post total number of rounds completed:

Thursday, March 15, 2012


DE Upper Body:
Speed Bench @45% of 1RM (With Minibands Double Wrapped):
9 sets of 3 (#)

Assistance:
Dumbbell Tate Press: 3×8-12 (#)

MetCon:
AMRAP 12:

20 Double Unders
15 Situps
10 Pushups
5 Pullups

Post total number of rounds to comments:

Monday, February 27, 2012


ME Upper Body:
Power Snatches: Find 1RM

Assistance:
A1: Snatch Pulls: 3×8-12 (#)
A2: Hang Power Snatches: 3×8-12 (#)

MetCon:
AMRAP 10:

10 Snatch Grip Deadlifts 135/95#
10 Knees-to-Elbows
10 Burpees

Post total number of rounds to comments: