Tuesday January 13th, 2015

Lifestyle:

Day 2- AD sprints.

warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline

Airdyne :
18s ALL OUT
Pedal lightly for 1:42
x 10 sets


Performance:

*If you are competing in Slam Fest, consider decreasing volume this week, especially towards mid-week.

A. Weighted Dips; 1.1.1.1.1 x 5 sets; rest 15 seconds between reps/2 minutes between sets
B. Freestanding Handstand Technique Work – 10 minutes
C. Supinated Strict L-Pull-ups: 30- 50 reps for time.  Cap of 15 mins.

D.
7 rounds for time:
7 Toes-to-Bar
7 Burpees

Monday January 12th, 2015

Lifestyle:

Day 1 Upper Body Push/Lower Body Pull

4 sets:
A1. Bench Press x 8-10 reps; rest 1 min
A2. GH Raises x 8; rest 1 min

4 sets:
B1. Perfect Push-ups x 10; rest 1 min.   Use incline as necessary.
B2. Deadlift 8, 6, 4, 2 add weight each set; rest 1 min

5 sets:
1 min max reps KB swing - moderate
1 min max reps burpee box jumps 18"
1 min max calories Airdyne
rest 1 min

Performance: 

*If you are competing in Slam Fest, consider decreasing volume this week, especially towards mid-week. 

A. 1RM Squat Snatch Guantlet – 1 rep on the minute starting at 125#, add 10# until failure

B. Front Squat – Build to a 3RM

C.
3 rounds for time

15 Thrusters 115#/75#

50 Double Under

7 muscle-ups

Saturday January 10th, 2015

Lifestyle: 

Mixed MAP aerobic:

10 min amrap @80%
25m walking lunge-unweighted (slow controlled, steady. up and back length of gym)
10/8 cals on AD
20-30 sec FLR (use rings if you can)

rest 5 min

10 min amrap @80%
Row 200m
6 russian twists
4-6 HR push ups

rest 5 min

10 min amrap @80%
AD 15 cals
25m single arm Farmer Walk – alt arms per set

Performance:

A. Handstand Push-ups/Handstand Walk Technique Work – 10 minutes

B. Bench Press; 3 reps x 3 sets; rest 2 minutes

C.
For time, 21-15-9:
Burpees
Row (Calories)

Friday January 9th, 2014

Lifestyle:

4 sets:
A1. Goblet Squats x 15; rest 1 min
A2. Burpees x 10; rest 1 min
A3. Plank Hold x 1 min; rest 1 min
A4. Ring Rows x 20; rest 1 min
A5. Lite KBS x 20: rest 1 min

Performance:

A. Squat Clean – Build to a Max
B. Overhead Squats; 3 reps x 5 sets; rest 2 minutes

C.
For time:
50 Thrusters @ 135#
15 Muscle-ups or 15 CTB/15 ring dips
50 Toes-to-Bar
15 Muscle-ups or 15 CTB/ 15 ring dips
50 supermans.

Thursday January 8th, 2014

Lifestyle:

A. warm-up x 2-3 sets
Row 200m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline

B. Partner 8k row.  Switch every 500m.

During your rest accumulate 20s side plank on each side.

Wednesday January 7th, 2014

Day 2 Upper Body Pull/Lower Body Push

3 sets:
A1. Single Arm DB Row x 8/arm; rest 1 min
A2. Stationary Lunge with BB in Front Rack x 8/leg; rest 1 min


3 sets:
B1. Pull-ups x 12; rest 1 min
B2. Jump Squats x 15; rest 1 min


+
Partner WOD: Row for Max Calories in 12 minutes.

+
Finisher: Ab Wheel 3 x 10

Performance:

A. Power Clean – Build to a 1RM


B. 5 rounds for time:
10 Deadlifts @ 275# / 185#   -scale this to 65% 1RM or so.
50 Double Unders
+
rest 10 minutes
+
5 rounds for time:
15 Kettlebell Swings 70/55
15 Calorie Airdyne

Tuesday January 6th, 2014

Lifestyle

Week 1 Day 2-  AD sprints.

warm-up x 2-3 sets
Row 500m
10 ring rows
10 GHD sit-ups
10 back extensions
10 push-ups --use incline

Airdyne :
15s ALL OUT
Pedal lightly for 1:45
x 10 sets

Performance:

A. Weighted Dips; 2-3 reps x 4 sets; rest 2 minutes

B. Weighted Pull-up Clusters; 1.1.1 x 4 sets; rest 20 seconds between reps/2 minutes between sets

C. Muscle-up Technique Work – 10 minutes

D.
3-4 set for max reps:
1 minute – CTB Pull-ups
1 minute – Bar-Facing Burpees
1 minute – Shoulder-to-Overhead @ 145# /95#
rest 1 minute

Monday January 5th, 2015

Lifestyle: 

Week 2 Day 1 

Upper Body Push/Lower Body Pull

3 sets:

A1. Single Arm Floor Press (Heavy) x 8/arm; rest 1 min
A2. GH Raises x 8-12; rest 1 min

3 sets:
B1. Supine Flys x 10; rest 1 min
B2. BB or KB Hip Thrusts x 10; rest 1 min

+
Row 500m (HARD); rest 1:1 x 4.    Can be done as partner 4k.  

Performance:

A. TnG Squat Snatch – Build to tough triple

B. Squat Clean @ 80% 1RM- 10 singles; rest 90 seconds between.  STRICT ON THE REST!

C.
For reps:
3 minutes – AMRAP Squat Cleans @ 85% 1RM
rest 2 minutes
3 minutes – AMRAP Squat Snatch @ 75% 1RM
rest 2 minutes
3 minutes – AMRAP Wall Balls

Saturday January 3rd, 2015

Lifestyle:
"Around the World"
1 min row
1 min AD
1 min jump rope
x 8- 10 sets

+

30s side plank x 4 sets per side.

Performance
A. Handstand Push-up/Handstand Walk Technique Work – 10 minutes

B. Snatch-Grip Behind-the-Neck Split Jerk: Build to a 1RM

C.
AMRAP in 10 minutes:
50 Burpee Box Jumps
100 Double Unders

Friday January 2nd, 2015

Lifestyle:

Day 3 Total Body
4-5 sets:
A1. Bulgarian Split Squats x 8/leg; rest 1 min
A2. Ring Rows x 12; rest 1 min
A3. Single Leg RDL with DB 8/Leg; rest 1 min
A4. DB Push Press x 12; rest 1 min


Finisher: 50 situps

Performance:

A. Squat Clean x1/Hang Squat Clean x 1/Front Squat x 1 – Build to a Max in

B. Overhead Squats; 5 reps x 5 sets; rest 2 minutes

C.
AMRAP in 15 minutes:
5 Power Cleans @ 165#/115
5 CTB Pull-ups
5 Thrusters @ 115# / 75