Tuesday: 073118


Warm-up:

MetCon:
Amrap 20:

Monostructural: 400m Run
Gymnastic: 10 Knees-to-Elbow
Weightlifting: 10 Front Squat

Post total number of rounds to comments:

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Monday: 043018 (3-1)


Warm-up:

ME Lower: Find 1RM
Front Squat – Drop Set 80-95% x 2 set x 2-6+ reps

Assistance: 2 sets x 6-15+ reps
Reverse Lunge –
Knees-to-Elbow –

Sunday: 110517 (1-3)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
AMRAP 20:

Monostructural: 400m Run
Gymnastic: 10 Knees-to-Elbow
Weightlifting: 3 Bench Press (225/135#)

Post total number of rounds to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

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: