Monday, September 17, 2018

9/17-9/22 5x5 find your heavy 5rep!



Monday
 
Warm-up:
Bands, PVC and Barbell
 
Mini WOD:
8-6-4
Man makers (1:30 rest between sets).

Strength:
5x5 Back squat.
2 warm up sets.
Then increase weight to find your 5 rep max.
Lateral band twist between sets 10 each side.
 
Skill:
Banana (hollow hold)/Superman
Sliders: Seals and mountain climbers

Wod:
20 min AMRAP
15 Wall ball
10 Box Step Over
5M up and back Slider Seal walk

Bonus:
Abs!
               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
21-15-9
Cal row
Squat
Push up
 
Skill:
Pair up, one works one keeps count.
30 second max rep sit up, do 2 rounds each.
 
Strength:
5x5 Bench press.
2 warm up sets.
Then increase weight to find your 5 rep max.
Barbell row between sets x10.
 
WOD:
Danny
Max rounds in 20 minutes
30x Box jumps (24 inch)
20x Push press (115#)
30x Pull-ups

Bonus:
5 min row for max distance
 
Wednesday
 
Warm-up:
Easy 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
4 Rounds
25 Double unders or 50 Singles
40M Farmer carry (equal load)
 
Strength:
5x5 Deadlift.
2 warm up sets.
Then increase weight to find your 5 rep max.
Barbell hip thruster between sets x10.
 

WOD:
21-15-9
Cal row or cal bike
Stiff leg dead lift
Push up
Sit up
KBS (heavy Russian swings, focus on hip drive)
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Clean/Squat/Thruster (light)
200M run
 
Strength:
5x5 Hang C&J.
2 warm up sets.
Then increase weight to find your 5 rep max.
T2B between sets.
 
WOD:
Baseline from hell
5 Rounds for Time For Time:
500m Row or 400m Run
10 Pull ups
20 Push ups
30 Sit ups
40 Air Squats

 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am or 10am?

Sunday, September 9, 2018

9/10

9/10-9/15 5/5/5/3/3/3/1/1/1.
Time to get some heavy weight on the bar.
Glenn B-Day work out on Saturday!
Monday
Warm-up:
Band (Hips), Band (Chest)
PVC Shoulders
Mini WOD:
3 Rounds
4 Standing long jump to squat.
5 pull ups
5 dips

Strength:
Back Squat 5/5/5/3/3/3/1/1/1 work up to heavy single.

It is feeling right, go for a PR. Time cap 25mins
Wod:
5 Rounds
12 Wall ball
10 Pull ups
200M run
Bonus:
Tabata ABS, 4 rounds of 3 moves
Groups can pick the moves.
 
Tuesday
Warm-up:
Band (chest)
Mini WOD:
3 Rounds
10 Push up
15 Double Unders
Strength:
Bench Press 5/5/5/3/3/3/1/1/1 work up to heavy single.

It is feeling right, go for a PR. Time cap 25mins
Skill:
Handstands (holds, push up, free standing)
WOD:
Run 400M buy in and cash out
“JT”
21-15-9 of:
Handstand push up
Ring dip
Push up
Bonus:
Drive the bus wall sit challenge

Wednesday
Warm-up:
PCV (shoulders and wrists)
Barbell warm up
Mini WOD:
3 Rounds
5 DL (light)
5 Clean and Jerk (same as DL)
5 Burpee over bar

Strength:
Dead Lift 5/5/5/3/3/3/1/1/1 work up to heavy single.
It is feeling right, go for a PR. Time cap 20mins
Clean and Jerk 5/5/5/3/3/3/1/1/1 work up to heavy single.
It is feeling right, go for a PR. Time cap 20mins  

WOD:
5 Rounds
10 Box jump
10 KBS
10 T2B or K2E
250M row

Thursday (6:00 combined class)

Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up
Mini WOD:
3 Rounds
5 Pullup or Ring Row
6 DB snatch (3 each side)
250M row

Strength:
Snatch (power or squat, you can also overhead squat) 5/5/5/3/3/3/1/1/1 work up to heavy single.

It is feeling right, go for a PR. Time cap 15mins

WOD: Body weight chipper
75 Air squat
50 Pull ups (sub Ring rows)
25 Ring dips (sub Bull horns or bench dips)
50 Air squat
35 Pull ups
15 Ring dips
25 Air squat
20 Pull ups
10 Ring dips
Bonus:
ABS!
Friday
Open gym. Pump up day or do a missed workout.

Saturday (rain day: Sunday same time)
10am Glenn's B-day work-out.
Meet at Cummings center near the Beverly Athletic club. We will be on the sidewalk between the BAC and the pond.
Bring friends, there will be a few scaled versions of the workout. Something for everyone!
10-10:30 warm up and review workout.
10:30-11:45 WOD. (1h 15 min time cap)
12-? Acapulco's for drinks and apps. (Glenn will sponsor the first couple of rounds and some apps!)
Bring a dry shirt to change into.  


On Tue, Sep 4, 2018 at 12:54 PM Glenn Chapman <gchapman@xppower.com> wrote:


From: Glenn Chapman
Sent: Monday, August 27, 2018 9:57 AM
To: mike@mikethetrainer.com; erasedinfinite99@gmail.com; haxel1200@gmail.com
Cc: glenn.e.chapman@gmail.com; Glenn Chapman <gchapman@xppower.com>
Subject: 8/27-9/1 modify as you see fit!


9/3-9/8 Heavy week

Monday (holiday) run 5km
 
Warm-up:
 
Mini WOD:
 
Strength:
 
Skill:
 
Wod:

Bonus:
 
               
Tuesday
 
Warm-up:
Bands (hips)
PVC Shoulders
Band (chest)
 
Mini WOD:
4 Rounds
10m up and back shuttle run
5 Burpee
(first round slow and easy, last round fast and hard)

Skill:
Pair up, one works one keeps count.
30 second max rep sit up, do 2 rounds each.
 
Strength:
8 Rounds:
Back Squat 3reps
Bench 3reps
Use the first two sets to establish your weight (85-95% of 1RM)

WOD:
4 rounds for time
Run 400M
25 push ups
25 sit ups
25 air squats

Bonus:
5 min row for max distance
 
Wednesday
 
Warm-up:
Easy 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
4 Rounds
4 long jump to full squat
40M Farmer carry (equal load)
 
Strength:
Dead lift 8x3
Use the first two sets to establish your weight (85-95% of 1RM)

WOD:
21-15-9
Cal row or cal bike
Box jump
Pull up
KBS
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
(if you did Abs on Tuesday you get the night off)
 
Thursday
 
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Clean/Squat/Thruster (light)
5 Lateral Burpee over bar
 
Strength:
8 x3 clean and jerk
Use the first two sets to establish your weight (85-95% of 1RM)

Skill:
Pair up, one works while one keeps count.
30 second max rep sit up, do 2 rounds each.
 
WOD: 12/25 it’s Christmas in September!
For time:
25 Box jump (or step up)
25 Pull-ups or Jumping Pull-ups
25 Cal bike
25 Kettlebell swings
25 Walking Lunge (yes, 25 each side!)
25 T2B or K2E
25 Thruster 95/65
25 Cal row
25 Wall ball shots
25 Burpees
25 Double unders (50 Single unders)
25 Clean 95/65

 
Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Body by Bill.

Save the date:
September 15th (rain date 9/16) Glenn’s birthday wod
25 burbee shuttle run (100m of running)
4x400m &25 pushups
4x400m &25 situps
4x400m &25 air squats
25 burbee shuttle run (100m of running)

Totals: 5K running, 50 burpee, 100 push up, 100 sit ups, 100 squats

Cook out and beer to follow event!