Monday: 130603 (2-3)


WEEK 2: Day: 3

ME Upper:
1. Incline Bench Press: Find 1-3RM (#)

Accessory:
2. Press Exercise
3. Back Exercise

MetCon:
10 RFT:

3 Strict Pullups
6 Ring Pushups
9 Wall Ball Throws 20/15#

Post time to comments:

Assistance:
4. Triceps Exercise
5. Biceps Exercise

Sunday: 130217 (2-1)


WEEK 2: Day: 1

ME Upper Body:
Push Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

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

or:

MetCon:
AMRAP 10:

3 Strict Pullups
6 Power Cleans 95/65#
9 Burpees

Post total number of rounds to comments:

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

See EXERCISE PAGE for list of Exercises.

Saturday: 130209 (1-1)


WEEK 1: Day: 1

ME Upper Body:
Decline Bench Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

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

or:

MetCon:
Alternating Tabata:

Ring Pushups
Strict Pullups
Dips

Post total reps to comments:

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

See EXERCISE PAGE for list of Exercises.

Tuesday: 130205 (4-5)


WEEK 4: Day: 5

DE Upper Body:
Speed Bench: 9×3 (#)

Accessory:
Shoulder/Triceps Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
Back Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

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

or:

MetCon:
Alternating Tabata’s:

Stict Pullups
Dips
Wall Ball Throws 20/14#

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

See EXERCISE PAGE for list of Assistance Exercises.

Wednesday: 121205 (2-3)


WEEK 2: Day: 3

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:
4 RFT:

400 Meter Run
5 Strict Pullups
10 Wall Ball Throws 20/16#
15 Hand Release Pushups

Post time to comments:

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

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:

Thursday, April 26, 2012


WEEK 1: Day: 3

DE Upper Body:
Speed Bench (With Minibands Double Wrapped): 45%x3x9 (#)

Assistance:
Triceps Pushdowns: 3×8-12 (#)

MetCon:
AMRAP 12:

3 Strict Pullups
6 Press (75/45#)
9 Toes-to-Bar

Post total number of rounds to comments: