Friday: 130524 (1-1)


WEEK 1: Day: 1

ME Lower:
1. Box Squats: Find 1-3RM (#)

Accessory:
2. Lower Back/Glutes/Hamstrings Exercise
3. Hamstrings Exercise

MetCon:
4 RFR:

1 minute Burpees
1 Minute Slam Balls 20/15#
1 Minute Row for Calories

Post reps/calories per round to comments:

Assistance:
4. Lower Back/Glutes/Hamstrings Exercise
5. Core Exercise

Saturday: 130316 (1-4)


WEEK 1: Day: 4

Olympic Weightlifting:
Snatches: 8×3 @ 55% of 1RM (#)

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:

Wall Ball Throws 20/15#
Double Unders
Burpees
Slam Balls 20/15#

Post reps to comments:

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

Saturday: 121103 (2-7)


WEEK 2: Day: 7

Skill Practice:
Kipping Ring Dip Practice.

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

3 rounds not for time:

MetCon:
For time:

21-15-9:
Air Squats
Burpee Box Jumps 24/20″
Kettlebell Swings 1.5/1 Pood
Ring Dips
Slam Balls 30/25#

Post time to comments:

Kipping Ring Dip Tutorial:

Thursday: 121018 (4-7)


WEEK 4: Day: 7

Skill Practice:
Kipping Ring Dip Practice.

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

3 rounds not for time:

MetCon:
For time:

500 Meter Row
50 Slam Balls 20/15#
400 Meter Row
40 Air Squats
300 Meter Row
30 Burpees
200 Meter Row
20 Ring Dips
100 Meter Row
10 Strict Pullups

Post time to comments:

Kipping Ring Dip Tutorial:

Sunday: 120916 (4-7)


WEEK 4: Day: 7

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

Olympic Weightlifting:
Power Snatches: Find 1RM

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

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

MetCon:
AMRAP 10:

9 Slam Balls 30/25#
6 Pushups
3 Strict Chinups

Post total number of rounds to comments:

Power Snatches:

Friday: 120907 (3-6)


WEEK 3: Day: 6

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-30 reps).

3 rounds not for time:

MetCon:
“Deck of Cards”

Clubs: Burpees
Diamonds: Slam Balls 30/25#
Hearts: Hollow Rocks
Spades: Air Squats

Two different versions available:
Version 1: This version is “for time”. This is best if you are doing this MetCon by yourself. You must complete all reps show on the card before flipping a new card. Aces are worth 1 rep. Face cards are worth 10 reps.

Version 2: This version is “for reps”. This is best when doing this in a group setting. With a running clock draw a card from a mixed deck every 30 seconds. The value of the card will determine the number of reps you will attempt. A new card is drawn every 30 seconds. You must complete all reps within the 30 seconds. Aces are worth 1 rep. Face cards are worth 10 reps. A perfect score is completing all 340 reps.

Post time or reps to comments.

Tuesday, July 31, 2012


WEEK 3: Day: 2

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

DE Lower Body:
Speed Squats (With Chains or Minibands): 50% of 1RM x 2 reps x 10 sets (#)
Speed Pulls (With Chains or Minibands): 50% of 1RM x 2 reps x 8 sets (#)

Choose 1 of the following Options:

RE Lower Body:
Hamstring Exercise
Lower Back Exercise
Quads Exercise

Or:

MetCon:
3 rounds for time:

400 Meter Run
10 Wall Ball Throws 20/14#
10 Slam Balls 20/14#

Post time to comments:

RE Lower Body:
Glute/Hamstrings/Lower Back Exercise

Friday, July 27, 2012


WEEK 2: Day: 5

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

ME Lower Body:
Good Mornings (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Lower Body:
Quads Exercise
Hamstring Exercise
Lower Back Exercise

Or:

MetCon:
4 rounds for time:

200 Meter Run
10 Jumping Air Squats
10 Slam Balls 25/20#

Post time to comments:

RE Lower Body:
Glute/Hamstrings/Lower Back Exercise

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

Tuesday, July 3, 2012


WEEK 4: Day: 2

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit: 3 rounds of 10-20 reps per exercise.

DE Lower Body:
Speed Squats (With Chains or Minibands): 55% of 1RM x 2 reps x 10 sets (#)
Speed Pulls (With Chains or Minibands): 55% of 1RM x 2 reps x 8 sets (#)

MetCon:
4 Rounds For Time:

21 Double Unders
15 Air Squats
9 Slam Balls 30/25#

Post time to comments:

Optional Post WOD:
Biceps Exercise of Choice: 3×10 (#)