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Fast & Furious Friday

8/29/2013

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Friday August 30

Strength - deadlift (add 10 pounds to your 1 rep max)

Warmup 5 reps x 2

3sets of 5 reps (% based off 90% of 1 rep max)

Set 1 65% 5 reps

Set 2 75% 5 reps

Set 3 - 85% 5+reps



Buyin - 10 chin-up

METCON - 4RFT



Rx

50 DU

10 Power cleans 135/95



L2

25 DU

10 PC 115/75



L1

150 jump rope

10 PC 95/55



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A Treat for Thursday

8/28/2013

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Thursday August 29

Skill - TGU 

METCON

Rx

800 m run

10 med ball cleans 20/16

15 goblet squats  53

20 box jumps 24"

400 m run 

10 med ball cleans

15 goblet squats  

20 box jumps 

200 m run 

10 med ball cleans

15 goblet squats  

20 box jumps 




L2

600 m run

10 med ball cleans 16/12

15 goblet squats  53/35

20 box jumps 20"

400 m run 

10 med ball cleans 

15 goblet squats  

20 box jumps 

200 m run 

10 med ball cleans

15 goblet squats  

20 box jumps 




L1

400m run

10 med ball cleans 14/10

15 goblet squats  35/26

20 box jumps @24/20

200m run 

10 med ball cleans

15 goblet squats  

20 box jumps

100m run 

10 med ball cleans

15 goblet squats  

20 box jumps 



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Wish Big Wednesday

8/27/2013

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Wednesday August 28




Strength - bench press (add 5 pounds to your 1 rep max)

Warmup 5 reps 

3sets of 5 reps (% based off 90% of 1 rep max)

Set 1 65% 5 reps

Set 2 75% 5 reps

Set 3 - 85% 5+reps




50 it is!!!

Rx

50 sit-ups

50 wall balls 20/16

50 push ups

50 calorie row

50 KB Swings 53/35




L2

50 sit-ups

50 wall balls 16/14

50 push ups

50 calorie row

50 KB Swings 35/26




L1

50 sit-ups

50 wall balls 14/10

50 push ups

50 calorie row

50 KB Swings 26/18



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Turn it up Tuesday

8/26/2013

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Tuesday August 27

Skill - pistol work

Run with Mary - 20 min AMRAP

Rx

800m run (1 time)

5 HSPU (1 mat)

10 Pistols (alternating)

15 pull-ups

L2

800m run (1 time)

5 HSPU (2mats)

10 Modified Pistols (alternating)

15 pull-ups

L1

400m run (1 time)

5 Modified HSPU

10 Box Pistols (alternating)

15 jump pull-ups

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Manic Monday

8/25/2013

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Monday August 26



Wendler Week 1 Cycle 2

Strength - back squat (add 10 pounds to your 1 rep max)

Warmup 5 reps x2

3 sets of 5 reps (% based off 90% of 1 rep max)

Set 1 65% 5 reps

Set 2 75% 5 reps

Set 3 - 85% 5 + reps


METCON


21, 15, 9, 15, 21

Rx
Deadlifts 225/155
Burpees 

L2
Deadlifts 195/125
Burpees 

L1
Deadlifts 155/85
Burpees 




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Fast & Furious Friday

8/22/2013

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Friday August 23




Week 4 (deload) Wendler - remember 90% of 1RM

Deadlift - 5 warmup reps 

5reps @ 40%

5reps @ 50%

5 reps @ 60




Mini Cindy - 10 min amrap

Rx

5 pull-ups (Chin over the bar)

10 push ups 

15 air squats 



L2

5 pull-ups

10 push ups

15 air squats



L1

5 jump pull-ups

10 modified push-ups

15 air squats 






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Track Making Thursday

8/21/2013

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Thursday August 22

Skill - L Holds/L Sits tabata x 8

WOD - 3 RFT

Rx

800m run

100 m farmer walk (90/50)

100du/200 jump ropes

50 sit-ups

10 tire flips


L2 

600m run

100 m farmer walk (80/40)

50du/150 jump ropes

50 sit-ups

10 tire flips


L1

400m  run

100 m farmer walk (70/30)

100 jump ropes

50 sit-ups

10 tire flips

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3xFun Wednesday

8/20/2013

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Wednesday August 21



Week 4 (deload) Wendler - remember 90% of 1RM

Bench Press - 5 warmup reps 

5reps @ 40%

5reps @ 50%

5 reps @ 60%



WOD 1 - 2 min amrap

Rx Box jumps 24 - L2 24/20 - L1 20/12

Rest 2 minutes



WOD 2 - 2 min amrap 

Rx Deadlifts  185/135  L2 155/105 - L1  125/75

Rest 2 minutes



WOD 3 - for time

400 meter sprint & 100 air squats 




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Trooper Tuesday

8/19/2013

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Tuesday August 20



Skill - DU



Metcon 5 RFT

Rx

Run 200m

30 Push Press  55/35

20 Slams 35/25

10 Burpees 



L2

Run 200m

30 Push Press  45/25

20 Slams 25/15

10 Burpees 




L1

Run 100m

30 Push Press  35/15

20 Slams 20/10

10 Modified Burpees 




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Deload & Benchmark Monday

8/18/2013

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August 19, 2013

Week 4 (Deload) Wendler - remember 90% of 1RM 

Back squats - 5 warmup reps 

5reps @ 40%

5reps @ 50%

5 reps @ 60%

Metcon - Elizabeth 

21-15-9 reps

Squat Clean 135/95 lbs

Ring dips

Refer to June 3, 2013



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