Tuesday, June 26, 2012


WEEK 3: Day: 2

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

RE Lower Body:
A1: Step-ups: 3×8-12 (#)
A2: Stiff Legged Deadlifts: 3×8-12 (#)
B1: Banded Good Mornings: 3×15-20
B2: Weighted Russian Twists: 3×15-20 (#)

Optional MetCon:
AMRAP 10:

15 Overhead Walking Lunges 35/25#
12 Box Jumps 24/20″
9 Kettlebell Swings 1.5/1 Pood

Post total number of rounds to comments:

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

Friday, May 11, 2012


WEEK 3: Day: 4

ME Lower Body:
Box Squats (Bands up): Find 1RM

Compare to: Friday, March 23, 2012

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×15-20 (#)

MetCon:
Max rounds in 3 minutes of:

3 Cleans 115/85#
6 Kettlebell Swings 2/1.5 Pood
9 Squats Thrusts

Rest 1 minute. Repeat for a total of 3 cycles.

Post rounds completed for each of the 3 cycles to the comments:

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

Friday, May 4, 2012


WEEK 2: Day: 4

ME Lower Body:
Good Mornings (Bands up): Find 1RM

Assistance:
A1: Step-ups: 3×8-12 (#)
A2: Stiff Legged Deadlifts: 3×8-12 (#)

MetCon:
“Annie”
50-40-30-20-10

Double Unders
Situps

Post time to comments:

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

Tuesday, April 10, 2012


WEEK 3: Day: 2

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

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Oblique Cable Twists: 3×15-20 (#)

MetCon:
3 Rounds for Time:

400 Meter Run
20 Kettlebell Swings 1.5/1 Pood
20 Air Squats

Post time to comments:

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

Tuesday, April 3, 2012


WEEK 2: Day: 2

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

Assistance:
Stiff Legged Deadlifts: 3×8-12 (#)

MetCon:
3 Rounds for Reps: (Wear gloves)

1 minute Situps
1 minute Air Squats
1 minute Kettlebell Swings 1 Pood
1 minute Competition Box Jumps 24/20″
1 minute Strike Combo
1 minute Rest

Post total number of reps to comments:

Coach’s Notes: Strike Combo (Jab, Cross, Hook, Uppercut) = 1 rep.

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

Friday, March 30, 2012


WEEK 1: Day: 4

ME Lower Body:
Free Squats: Find 1RM

Compare to: Friday, February 24, 2012

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Weighted Situps: 3×8-12 (#)

MetCon:
3 Rounds for Time:

10 Front Squats 115/85#
10 Burpee Box Jumps 24/20″

Post time to comments:

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

Friday, March 23, 2012


ME Lower Body:
Box Squats (Bands up): Find 1RM

Compare to: Friday, March 2, 2012

Assistance:
A1: Front Squats: 3×8-12 (#)
A2: Stiff Legged Deadlifts: 3×8-12 (#)

MetCon:
“Annie”
50-40-30-20-10

Double Unders
Situps

Post time to comments:

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

Friday, March 16, 2012


ME Lower Body:
Zercher Squats: Find 1RM

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×8-12 (#)

MetCon:
5 Rounds for time:

10 Kettlebell Swings 2/1.5 Pood
10 Box Jumps 24/20″
20 Air Squats

Post time to comments:

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

Tuesday, March 6, 2012


DE Lower Body:
Speed Squats @40% of 1RM (With Minibands):
10 sets of 2 (#)

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×8-12 (#)

MetCon:
AMRAP 10:

10 Burpees
15 Jumping Alternating Lunges
20 Double Unders

Post total number of rounds to comments:

Post WOD:
A1: Dumbbell Curls: 3×8-12 (#)
A2: EZ-Bar Wrist Curls: 3×8-12 (#)

Tuesday, February 21, 2012


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

Assistance:
A1: Stiff Legged Deadlifts: 3×8-12 (#)
A2: Cable Crunches: 3×15-20 (#)

MetCon:
“Rahoi”

AMRAP 12:
12 Box Jumps 24/20″
6 Thruster 95/65#
6 Bar Facing Burpees

Post total number of rounds to comments:

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