Thursday: 060817 (1-6)


Warm-up:

MetCon:
AMRAP 20:

20 Wall Ball Throw 30/20#
800m Run

(Recover to 67% HR after each round)

Post total number of rounds and time per round to comments:

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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

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 (#)

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

Tuesday: 121127 (1-3)


WEEK 1: 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:
3 RFT:

200 Meter Run
21 Burpees
200 Meter Run
15 Wall Ball Throws 20/16#
200 Meter Run
9 Russian Swings 2/1.5 Pood

Post time to comments:

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

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:

Thursday, August 9, 2012


WEEK 4: Day: 4

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

DE Upper Body:
Speed Bench (With Chains or Minibands): 40% of 1RM x 3 reps x 9 sets (#)

Choose 1 of the following Options:

RE Upper Body:
Triceps Exercise
Back Exercise
Shoulders Exercise

Or:

MetCon:
AMRAP 10:

10 Sumo Deadlift High Pulls 95/65#
10 Dips
10 Wall Ball Throws 25/20#

Post total number of rounds to comments:

RE Upper:
Back Exercise
Shoulders Exercise

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 20, 2012


WEEK 1: 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:
Free Squats (Bands or Chains Optional): Find 1RM

Choose 1 of the following Options:

RE Lower Body:
Hamstring Exercise
Lower Back Exercise
Quads Exercise

Or:

MetCon:
3 Rounds For Time:

500 Meter Row
10 Wall Ball Throws 20/15#
10 Box Jumps 24/20″

Post time to comments:

RE Lower Body:
Glute/Hamstrings/Lower Back Exercise