Friday: 080318


Warm-up:

MetCon:
5 RFT:

Weightlifting: 10 Thruster
Monostructural: 800m Run

Post time to comments:

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Tuesday: 080817 (1-2)


Warm-up:
10 minute Easy Run

MetCon:
5 RFT:

3 Strict Pullup
3 Thruster 135/95#

Post time comments:

Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Sunday: 130609 (3-1)


WEEK 3: Day: 1

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

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

MetCon:
“Rahoi”

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

Post total number of rounds to comments:

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

Wednesday: 130213 (1-5)


WEEK 1: Day: 5

DE Upper Body:
Paused Speed Bench: 8×3 @ 55% of 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:
AMRAP 10:

3 Thrusters 115/85#
6 Pullups
9 Pushups

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.

Wednesday: 121010 (3-7)


WEEK 3: Day: 7

Skill Practice:
Kipping Pullup Practice.

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

3 rounds not for time:

MetCon:
“Project Hope”
3 rounds for reps:

1 minute Burpees
1 minute Power Snatches 75/45#
1 minute Box Jumps 24/20″
1 minute Thrusters 75/45#
1 minute Chest-to-bar Pullups
1 minute Rest

Post total number of reps per round to comments:

Kipping Pullup Tutorial:

Wednesday: 120829 (2-5)


WEEK 2: Day: 5

DE Lower Body:
Speed Squats (with minibands): 45% of 1RM x 2 reps x 8 sets (#)

Olympic Weightlifting:
Cleans: Find 1RM

Assistance:
Clean Pulls: 100% of 1RM x 3 reps x 3 sets (#)

MetCon:
“The Power Mill”

AMRAP 3:
3 Deadlifts 185/135#
3 Ring Dips
Rest 2 minutes (strip off weight)

AMRAP 4:
4 Power Cleans 135/95#
4 Wall Ball Throws 20/14#
Rest 2 minutes (strip off weight)

AMRAP 5:
5 Thrusters 95/65#
5 Hand Release Pushups

Post total number of rounds per AMRAP to comments:

Cleans:

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