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 (#)

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

Friday, May 18, 2012


WEEK 1: Day: 4

ME Lower Body:
Free Squats (With Chains): Find 1RM

Assistance:
Snatches: 75%x3x3 (#), 80%x2x2 (#)

MetCon:
3 rounds for reps:

1 minute Kettlebell Swings 1.5/1 Pood
1 minute Slam Balls 20#
1 minute Air Squats
1 minute Row (Cal)
1 minute Rest

Post total number of reps to comments:

Post WOD:
50 V-ups

Tuesday, April 17, 2012


WEEK 4: Day: 2

DE Lower Body:
Speed Squats @55% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Pull Throughs: 3×15-20 (#)
A2: Side Bends: 3×8-12 (#)

MetCon:
5 Rounds for Reps:

1 minute Medicine Ball Cleans 20/16#
1 minute Double Unders
1 minute Kettlebell Swings 1.5/1 Pood

Post total number of reps for each exercise to comments:

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

Tuesday, March 20, 2012


DE Lower Body:
Speed Squats @50% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Dumbbell Lunges: 3×8-12 (#)
A2: Pull Throughs: 3×15-20 (#)

MetCon:
AMRAP 8

15 Deadlifts 135/95#
15 Situps

Post total number of rounds to comments:

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

Tuesday, March 13, 2012


DE Lower Body:
Speed Squats @45% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Dumbbell Reverse Lunges: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20
B1: Pull Throughs: 3×15-20 (#)
B2: Side Bends: 3×8-12 (#)

MetCon:
4×400 Meter Run
Rest 90 seconds between runs

Post times for each 400 Meter Run to comments:

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

Friday, February 17, 2012


ME Lower Body:
Front Squats: Find 1RM

Compare to: Friday, February 3, 2012

Assistance:
A1: Pull Throughs: 3×15-20 (#)
A2: Cable Crunches: 3×8-12 (#)

MetCon:
21-15-9

Box Jumps 36/30″
Squats Thrusts

Post time to comments:

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

Tuesday, December 20, 2011


DE Lower Body:
Speed Squats @45% of 1RM (With Minibands): 10 sets of 2

Assistance:
A1: Step-ups: 3×8-12 (#)
A2: Seated Hamstring Curls with Bands: 3×15-20
B1: Pull Throughs: 3×15-20 (#)
B2: Seated Good Mornings: 3×8-12 (#)

3 Rounds of:
10 Lying Leg Raises
30 Windshield Wipers
15 Lying Bent Leg Raises

Friday, December 9, 2011


ME Lower Body:
Free Squats: Find 1RM

Assistance:
A1: Seated Hamstring Curls with Bands: 3×15-20
A2: Pull Throughs: 3×15-20 (#)
A3: 45-Degree Hyperextensions: 3×8-12 (#)

3 Rounds of:
15 Weighted Incline Situps
15 Leg Raises
15 Wood Choppers