Friday: 112417 (3-5)


Warm-up:

ME Lower: Find 1RM
Sumo Deadlift:

Accessory: 2-4 sets x 6-15 reps
Hamstrings Exercise:

MetCon:
3 RFT:

Post time to comments:

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Friday: 130118 (2-5)


WEEK 2: Day: 5

ME Lower Body:
1. Sumo Deadlifts: Find 1RM

Accessory:
2. Quads Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)
3. Hamstrings Exercise: 4-5×5-20 or Work up to a Heavy 3-5 (#)

Assistance:
4. Lower Back Exercise: 2-3×5-20 (#)
5. Hamstrings Exercise: 2-3×5-20 (#)
6. Glutes Exercise: 2-3×5-20 (#)

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

See EXERCISE PAGE for list of Assistance Exercises.

Saturday: 121013 (4-2)


WEEK 4: Day: 2

Optional Olympic Weightlifting:
EMOM 6: 3-Position Cleans (floor, knee, hang): 6×1 (#)

ME Lower Body:
Sumo Deadlifts: Find 1RM

Assistance:
Hamstrings Exercise: 4-5×8-20
Quads Exercise: 4-5×8-12
Lower Back Exercise: 4-5×8-12

See EXERCISE PAGE for list of Assistance Exercises.

Friday, August 10, 2012


WEEK 4: 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:
Sumo Deadlifts (Chains or Bands Optional): Find 1RM

Choose 1 of the following Options:

RE Lower Body:
Quads Exercise
Hamstring Exercise
Lower Back Exercise

Or:

MetCon:
AMRAP 12:

3 Front Squats 115/85#
6 Burpees
9 Kettlebell Swings 1.5/1 Pood

Post total number of rounds to comments:

RE Lower Body:
Glute/Hamstrings/Lower Back Exercise

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