Warm Up:
3RDs of
Passthroughs 12
Push Ups 10
Chin Ups 8
D.E. UPPER
Floor Press
1x8
1x5
12x3 @55% + 40lb of chains (145#)
*Rest 50sec Btwn*
SW:
Bulgarian Ring Dips 3x10
Purple Band Press Down 3x20
Thursday, February 24, 2011
Tuesday 2/22/11
Warm Up:
1000m Row
3RD's of:
45# GM 12
45# Alt. Lunge 12
45# Rack Press 12
WOD
"Mary"
20min AMRAP:
5 HSPU
10 Alternating Pistols
15 Pull Ups
1000m Row
3RD's of:
45# GM 12
45# Alt. Lunge 12
45# Rack Press 12
WOD
"Mary"
20min AMRAP:
5 HSPU
10 Alternating Pistols
15 Pull Ups
Monday, February 21, 2011
Monday 2/21/11
Warm UP:
Reverse Hyper 3x15 (light)
GHD SU 3x15
D.E. LOWER
Back Squat
1x5
1x3
10x2 @55% + Blue's (205#)
Sumo Deads
10x2 @55% + Purple's (270#)
*Rest 50sec Btwn*
SW:
Reverse Hyper's 3x8 (Heavy)
REST 45min
CFD Challenge Series WOD #2
"SSST"
10min for Max Reps:
53# KB Snatch
*You may rest any were on the body...except the tops of the feet
*KB may not touch the ground at any point
Reverse Hyper 3x15 (light)
GHD SU 3x15
D.E. LOWER
Back Squat
1x5
1x3
10x2 @55% + Blue's (205#)
Sumo Deads
10x2 @55% + Purple's (270#)
*Rest 50sec Btwn*
SW:
Reverse Hyper's 3x8 (Heavy)
REST 45min
CFD Challenge Series WOD #2
"SSST"
10min for Max Reps:
53# KB Snatch
*You may rest any were on the body...except the tops of the feet
*KB may not touch the ground at any point
Sunday 2/20/11
M.E. UPPER
Bench Press
1x8
1x5
1x3
1,1,1,1RM (285# PR)
SW:
Push Ups w/45# plate 3x12
Roll Back Press's 3x12 w/45# DB's
Bench Press
1x8
1x5
1x3
1,1,1,1RM (285# PR)
SW:
Push Ups w/45# plate 3x12
Roll Back Press's 3x12 w/45# DB's
Friday, February 18, 2011
Thursday, February 17, 2011
Thursday 2/17/11
Warm Up:
GHD Sit Ups 3x10
Jump Squats 3x10
Reverse Hypers 3x10 (light)
M.E. LOWER
Back Squat
1x5
1x3
1,1,1,1,1RM
*Rest as Needed*
SW:
Sled Work 6x50yrds (Heavy)
15min Stretching of Post-Chain
GHD Sit Ups 3x10
Jump Squats 3x10
Reverse Hypers 3x10 (light)
M.E. LOWER
Back Squat
1x5
1x3
1,1,1,1,1RM
*Rest as Needed*
SW:
Sled Work 6x50yrds (Heavy)
15min Stretching of Post-Chain
Wednesday, February 16, 2011
Wednesday 2/16/11
D.E. UPPER
Bench Press
9x3 @50% + Purple's
*55 - 60sec rest btwn*
SW:
Bulgarian Dips 3x12
Purple Band Push Downs 3x15
*done as a Super Set*
Then:
3 Rounds of
V-Ups 30
Wide Leg V-Ups 30
Circles Clockwise 10
Circles Counter Clockwise 10
*rest 1min*
For Sh*ts and Giggles...
Bench Press
9x3 @50% + Purple's
*55 - 60sec rest btwn*
SW:
Bulgarian Dips 3x12
Purple Band Push Downs 3x15
*done as a Super Set*
Then:
3 Rounds of
V-Ups 30
Wide Leg V-Ups 30
Circles Clockwise 10
Circles Counter Clockwise 10
*rest 1min*
For Sh*ts and Giggles...
Tuesday, February 15, 2011
Tuesday 2/15/11
Warm Up:
Box Jump Medeley x3
Then:
BB Complex x3 @45#,65#,85#
SLD 8
Jump Shrug 2 High Pull 8
Muscle Clean 8
Hang Squat Clean 8
Push Press 8
Met-Con
CFD Challenge WOD #5
For Max Reps:
3min of 135# Hang Squat Cleans
3min of 135# Push Press
Rest 1min
3min...HSC
3min...PP
Rest 2min
3min...HSC
3min...PP
Rest 3min
3min...HSC
3min...PP
*Every time the bar is dropped 5 "hands off" Push Ups are performed
*Penalty Push Ups go towards final score
Box Jump Medeley x3
Then:
BB Complex x3 @45#,65#,85#
SLD 8
Jump Shrug 2 High Pull 8
Muscle Clean 8
Hang Squat Clean 8
Push Press 8
Met-Con
CFD Challenge WOD #5
For Max Reps:
3min of 135# Hang Squat Cleans
3min of 135# Push Press
Rest 1min
3min...HSC
3min...PP
Rest 2min
3min...HSC
3min...PP
Rest 3min
3min...HSC
3min...PP
*Every time the bar is dropped 5 "hands off" Push Ups are performed
*Penalty Push Ups go towards final score
Monday 2/14/11
"Back to Work"
Warm UP:
Reverse Hyper 3x15 (light)
GHD SU 3x15
D.E. EFFORT LOWER
Back Squat
8x2 @50% + Blue's (185#)
Sumo Deads
8x2 @50% + Purple's (245#)
*55sec rest btwn*
Special Work:
Reverse Hyper 3x8 (heavy)
then:
T2B 3x20 unbroken
SL Sit Ups 3x50 unbroken
Warm UP:
Reverse Hyper 3x15 (light)
GHD SU 3x15
D.E. EFFORT LOWER
Back Squat
8x2 @50% + Blue's (185#)
Sumo Deads
8x2 @50% + Purple's (245#)
*55sec rest btwn*
Special Work:
Reverse Hyper 3x8 (heavy)
then:
T2B 3x20 unbroken
SL Sit Ups 3x50 unbroken
Monday, February 14, 2011
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