Sunday, November 30, 2014

20141201

Warmup:
3 mins on cardio any cardio machine working up to moderate exertion
1 min arm circles small and big backwards and front
20 lunges to a samson stretch followed by a trunk twist
3x
5 strict pull-ups
10 pushups 
10 Situps

3RM: Narrow Grip Bench   

Supersets                       
2x                             
A1: Strict Pull-ups 8-12   
A2: DB Shoulder Press 8-12  

2x                                  
B1: DB Butterflies 8-12    
B2: AMRAP Pendlay Row 135/95#                         

5x suicides 5ft, 10ft, 15ft, 20ft    
1:00 Rest                  

Stretch

Tuesday, November 25, 2014

20141126

Skill:
 10 min hollow position work on grnd and pullup rig.                    

WOD:
partner 30 mins        
P1:AMRAP 50%BW bench          
 P2: Spot P1                                  
 20 Weighted Partner situps 45/25#                
20 Burpee pull-ups between the 2              
  Other Partner does next bench set

Monday, November 24, 2014

20141125

WOD:
Death by C&J                

Acc: 3x 8-12 weighted hip raises                    
  2xsled drag

Sunday, November 23, 2014

20141124

1 RM: Split Jerk (20 mins)
(Push press for newbies.)           

WOD: 10 min AMRAP       
50 DU (25 singles+25 tuck jumps)                            
3 MU (3 CTB/3 Ring Dips)                              
10 T2B              

Mobility!!!

Thursday, November 20, 2014

20141121

Strength: 6x3 Push Press      

WOD:
6 min AMRAP        
10 Pendlay Rows 135/95
10 Rollouts 135/95#      


Acc: 2x 1:00 battle ropes

Mobility 

Wednesday, November 19, 2014

20141120

Strength: 2x15 Front Squat    

 WOD:
Chipper                
1000m row                  
 50 Pushups                      
40 Power Cleans 115/75  
30 Over the Bar Burpees                  
 20 KTE                          
10 Broad Jumps


Mobility 

Monday, November 17, 2014

20141118

Str: Bench Press 
2x6 Mod-Hvy weight 
+1x AMRAP 50% 1RM            

WOD: 3rds                    
8 Strict Pull-ups               
8 Strict Press 115/75#      
:45 Up-Down Planks       
:45 Rest                         

Acc: 2x AMRAP GHD sit-ups     

Sunday, November 16, 2014

20141117


1 RM: Sumo Dead Lift 
(20 mins)                         

WOD: 4 rds                    
10 Squat Cleans 115/75#   
10 T2B                            

Acc:2x AMRAP GHD back raises 
(NOT hip raises)

Thursday, November 13, 2014

20141114

10 min EMOM                       
2x Squat Snatch 65-75% 1RM 
(Work form not heavy weight)                             

WOD: 9 min AMRAP         
30 DU (15 Singles/15 Tuck Jumps)      
5 HSPU                           
10 Plate OH Lunges 45/35

Mobility!!!

Wednesday, November 12, 2014

20141113


Str: 2x AMRAP  Bench Press 90% BW                

WOD: 6 min AMRAP          
10 Box Jumps                  
10 T2B                             

Acc: 2x AMRAP GHD Sit-ups                            

A lot of Mobility!!!

Tuesday, November 11, 2014

20141112




WOD: Thruster Burpee Madness  
5 Thrusters 135/95#       
10 Burpees                     
10 Thrusters 115/85#      
10 Burpees                     
15 Thrusters 105/75#      
10 Burpees                     
20 Thrusters 95/65#       
10 Burpees                     
25 Thrusters 75/55#        
10 Burpees                      
30 Thrusters 65/45#        
10 Burpees                     
35 Thrusters 45/35#       
10 Burpees 

Mobility!!!

Monday, November 10, 2014

1RM : Shoulder Press 
(mile marker, most important part of the day)            

WOD: 4rds                       
8 Strict Pull-ups              
16 HRPU                         
:30 K2E                          
:30 Rest                          

Acc: 2x 8-12 pullovers 

Mobility!!!

Sunday, November 9, 2014

20141110

Hahahaha, that's how all of you are going to feel.

WOD: 12 Min AMRAP
3 Deadlift 315/205# (If you start losing your form, GO LIGHTER!!)
10 Lunges 135/95# (5 ea leg)
10 KBS 53/35#
10 Tuck Jumps (just cause)

No accessory work, trust me it's enough.

Mobility!!!

Thursday, November 6, 2014

20141107

Str: 9x3 Speed Bench 
(:45 rest between sets/3 sets narrow, 3 normal, 3 wide)                             

WOD: 21-18-15-12-9-6-3  
Push Press 95/65#                              
Ring Rows                      

Acc: 2x AMRAP GHD Hip Raises

Mobility!!!

Wednesday, November 5, 2014

20141106

Oly: 5x3 Squat Clean 
(Touch and go no dropping during a set)      

WOD: 3 rds                     
10 Front Rack Lunges      
10 Mad Russians 45/25# 
:45 Air Squat                  
1:00 Rest                        

ACC: 2x10 Standing good morning   

Mobility!!!!

Tuesday, November 4, 2014

20141105

WOD: The Endurance Descent (I'm proud of this one.)         
3:00 Double Unders             
3:00 KBS 53/35#            
3:00 Sit ups                    
3:00 Burpees                  
3:00 Rest                       
2:00 DU
2:00 KBS
2:00 Sit ups
2:00 Burpees 
2:00 Rest
1:00 DU
1:00 KBS
1:00 Sit ups
1:00 Burpees
1:00 Rest
(Goal is to get more reps per minute each round.)

Mobility!!!

Monday, November 3, 2014

20141104

WOD: Diane                       
21-15-9                           
Deadlift 225/155#           
HSPU                              

Acc: 2x 2:00 sled pull 
(1:00 forward, 1:00 backwards)

Mobility!!!

20141103

Oly: 4x2 push jerk(no split)

WOD: 13 min AMRAP
5 CTG push-ups, 5 T2B, 5 ring rows
10, 10, 10
15, 15, 15
20
30...

Mobility!!!