November 1, 2013
Week 2 Wendler - remember 90% of of new 1RlM Deadlifts 2x 5 warmup reps 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go or max reps) WOD 1RFT 30 Front Rack walking lunges 105/75 1 mile run 30 Front squats 105/75
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October 31, 2013
Skill Tabata DU x 8 WOD - 10 of something fun!!! (1,1-2, 1-3,1-4......1-10) 1 Manmaker 2 Push-ups 3 DB PP 4 sit-ups 5 T2B 6 Burpees 7 DB power snatch 8 Air Squat 9 Pull-ups 10 GHD Back Ext Rx 50/30 each ( same DB set for all) October 30, 2013 Week 2 Wendler - remember 90% of new 1RM Bench Press or Press 5 warmup reps x 2 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go for max reps) Burgener Warmup METCON - 12 min amrap Rx 5 HSPU (floor) 10 Snatch 105/75 15 GHD sit-up L2 5 HSPU (1 mat) 10 Snatch (85/55) 15 GHD sit-up L1 5 HSPU (2 mats/modified) 10 Snatch (65/35) 15 GHD sit-up Octobers 28, 2013
Skill - Rope Climbs x 4 Rope pulls - 15 WOD - ladder down 10.9.8.7.6.5.4.3.2.1 Rx 100m run Power clean 135/95 L2 105/65 L1 75/35 October 27, 2013
Wendler Cycle 4 Week 2 Wendler - remember 90% of new 1RM Back squats or Front Squats - 5 warmup reps x 2 3 reps @ 70% 3 reps @ 80% 3+reps @ 90% (go for max reps) WOD - "Sweet 16" - 4RFT Rx 4 TGU 2/2 53/35 16 Thrusters 105/75 16 Russian Twist 53/35 32 DU 400m row L2 4 TGU (2/2) 35/18 16 Thrusters 85/55 16 Russian Twist 35/18 16 DU 400m row L1 4 TGU (2/2) 26/9 16 Thrusters 65/35 16 Russian Twist 26/9 48 JR 400m row ****Same KB for both exercises Friday, October 25
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 WOD - 12 min amrap (same kb for all 5 KB SDLHP 10 KB Snatch (5/5) 20 Russian Twist 100m Overhead KB carry Rx - 53/35 L2 35/26 L1 35/13 Thursday, October 24
Skill - parallette pass thru 3x10 WOD - 3RFT Rx 100m Walking lunge Run 200m 10 Box Step Ups (90/50) (24") 10 tire sledge hammers 10 KB Swings (53/35) Run 400m L2 100m Walking lunge Run 200m 10 Box Step Ups (80/40) (20") 10 tire sledge hammers 10 KB Swings (44/26) Run 400m L1 50m walking lunge Run 100m 10 Box Step Ups (60/20)(12") 10 tire sledge hammers 10 KB Swings (35/13) Run 200m Wednesday, October 23
Strength - Bench Press or Press (add 5lbs to 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 WOD - 21,15, 9 Rx 21-15-9 reps Burpee tuck-jumps Pull-ups Sit-ups L2 21-15-9 reps Burpee Pull-ups Sit-ups L1 21-15-9 reps Mod Burpee Banded Pull-ups Sit-ups Tuesday, October 2
Skill - tire flips - 2 x 10 WOD - 2RFT (25 minute cutoff Rx 100m sprint 20 Wall ball (20#) 30 Push-ups 40 Box jumps (24") 50 Squats Row 1000m L2 100m sprint 20 Wall ball (16/14#) 30 Push-ups 40 Box jumps (20") 50 Squats Row 1000m L1 100m sprint 20 Wall ball (14#/10#) 30 Mod Push-ups 40 Box jumps (12") 50 Squats Row 600m Monday, October 21
Strength - back squat or front squat (add 10 pounds to your 1 rep max) Warmup 5 reps x2 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 METCON - 15 min AMRAP Rx 20 slams 35/25 15 GHD sit-ups 10 Pistols (5/5) 5 Deadlifts (275#/155#) L2 20 slams 25/20 15 GHD sit-ups 10 Mod Pistols (5/5) 5 Deadlifts (225#/105#) L1 20 slams 20/15 15 GHD sit-ups 10 Pistols to a box (5/5) 5 Deadlifts (155#/75#) |
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