Thursday: 160922 (3-2)


Warm-up:

Strength:
Barbell Complex (9 Barbell Row, 6 Front Squat, 3 Push Press): Work up to a heavy set @9 RPE

MetCon:
3 RFT:

20 Situp
Barbell Complex (Use 90% of above)

Post time and load to comments:

Advertisements

Tuesday: 130219 (2-3)


WEEK 2: Day: 3

ME Lower Body:
Deadlifts (Bands up): 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:
3 RFR:

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

Post reps to comments:

See EXERCISE PAGE for list of Exercises.

Friday: 130215 (1-7)


WEEK 1: 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:
3 RFT:

10 Burpee Box Jumps 24/20″
15 Kettlebell Swings 1.5/1 Pood
20 Situps
25 Double Unders

Post time to comments:

Assistance:
Hamstrings Exercise: 1-2×5-20 (#)

See EXERCISE PAGE for list of Exercises.

Saturday: 121201 (1-7)


WEEK 1: Day: 7

Optional Olympic Weightlifting:
Light Olympic Weightlifting Practice.

Optional Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
Alternating Tabata’s:

Pullups
Pushups
Air Squats
Situps

Post total score to comments:

Optional Post WOD:
1 Mile Easy Run or 1K Easy Row

Saturday: 120908 (3-7)


WEEK 3: Day: 7

DE Upper Body:
Speed Press (with minibands): 40% of 1RM x 3 reps x 8 sets (#)

Olympic Weightlifting:
Hang Power Cleans: Find 1RM

Assistance:
A1: Shoulders Exercise
A2: Hang Clean High Pulls: 100% of 1RM x 3 reps x 3 sets (#)

B1: Triceps Exercise
B2: Glute/Hamstrings/Lower Back Exercise

MetCon:
AMRAP 8:

8 Pushups
10 Medicine Ball Cleans 20/15#
12 Situps

Post total number of rounds to comments:

Hang Power Cleans:

Thursday, May 31, 2012


WEEK 3: 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:
10-9-8-7-6-5-4-3-2-1:

Push Press 95/65#
Ring Rows
Situps

Post time to comments:

Post WOD:
50 Wide Grip Pushups