Tuesday, June 19, 2018

6/18-6/23 Mid Volume Week 1.


We are looking to get 30 good quality reps of the primary strength per day.
 
 
Monday
Warm-up:
Band (Hips)
Mini WOD:
3 Rounds
20 Jumping squat & lunge (jump squat, jump into a left side lunge, jump squat, jump into a right side lunge, repeat 5x)
5 Pull up, 5 Ring dip (or 3-5 Muscle-ups)
Strength:
2 Warm up sets to build to a 6 rep set weight.
Back squat 5 sets x 6 reps
After each set 45 sec plank
Skill:
Double Unders
Wod:
5 rounds of:
Squat/Clean/Thruster x5
15 Cal Row
Time cap 15 mins.
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:
2 Warm up sets to build to a 6 rep set weight.
Bench 5 sets x 6 reps
After each set 5 pullups
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:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
Mini WOD:
3 Rounds
200M row
5 Burpee
Strength:
2 Warm up sets to build to a 6 rep set weight.
Deadlift  5 sets x 6 reps
12 Single leg lateral bench jump up (6 per leg) https://www.youtube.com/watch?v=cqOD_6rW6eg
WOD 1:
Timed mile run! (or 2000M row)
WOD 2:
AMRAP 10min
KBS x15
Sit ups x15
Box jump x15
Sit ups x15
 
Thursday
Warm-up:
Band (hips)
PVC Shoulders
Barbell warm up

Mini WOD:
3 Rounds
5 Squat snatch (or power snatch and OHS)
5 T2B or K2E
Strength:
Grace
30 Clean and jerk 135/95 for time
WOD:
“Team Strongman”
3 rounds, 2 mins at each station, partners work one at a time
Sled push (partners alternate every up and back)
Battle ropes (partners alternate every 20 sec)
Log Press (partners alternate every 5 reps)
Sledge hammer (partners alternate every 20 reps)
Farmer carry (partners alternate every up and back)
Bonus:
Thirsty Thursday! Bring a beverage to enjoy post workout.

Friday
Open gym. Pump up day or do a missed workout.
 
Saturday
9am Workout with Bill
10am Diet workshop with Bill

Tuesday, June 12, 2018

6/11-6/16 Volume week 2



Monday
 
Warm-up:
Band (Hips)
 
Mini WOD:
4 Rounds
16 Jumping squat & lunge (jump squat, jump into a left side lunge, jump squat, jump into a right side lunge, repeat 4x)
5 Pull up (strict if you can!)
5 Ring dip
Or 5 Muscle-up. In place of  Pull up/dip combo


Strength:
Back squat 6x10
Use the first two sets to establish your weight (it is ok to miss a rep or 2 on set 5 and 6).
After each set Oblique band twist 6 per side.

Skill:
Double Unders (8 mins)
 
Wod:
21-15-9-7-5-3-1 (15 min time cap)
Wall Ball
DB Box Step Over

Bonus:
Tabata Wall sit, 3 rounds
Team ABS!
        Plank/Run
        Partner med ball toss sit-ups
Leg push down

               
Tuesday
 
Warm-up:
PVC Shoulders
Band (chest)
 
Mini WOD:
4 Rounds
10 Push up
5 Burpee to plate

Skill:
Pair up, one works one keeps count.
30 second max rep sit up challenge.
 
Strength:
Bench 6x10
Use the first two sets to establish your weight (should be around 60-70% of 1RM)
It is ok to miss a rep or 2 on set 5 and 6.
After each set 10 landmine row

WOD:
Run 400M (or Row 500M)
3 rnds:
DB snatch x6 (3 per side)
T2B x5
Run 200M (or Row 250M)
3 rnds:
DB snatch x6 (3 per side)
T2B x3
Sprint 100M (or Row 125M)
3 rnds:
DB snatch x6 (3 per side)
T2B x6

Bonus:
Tabata ABS!
4 Rounds 3 exercises
(if you did Abs on Monday you get the night off) 
 
Wednesday
 
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
4 Rounds
200M run
40M Farmer carry (equal load)
 
Strength:
EMO2M
Dead lift 6x10 (55%-60% of 1RM)
12 Single leg lateral bench jump up (6 per leg) https://www.youtube.com/watch?v=cqOD_6rW6eg

WOD:
21-15-9
Cal Row
Sumo high pull
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:
4 Rounds
5 Power clean and jerk (light)
5 Bar facing Burpee over bar
 
Strength:
4xPress progression (5 strict press, 3 push press, 2 push jerk)
 
Skill:
Pair up, one works while one keeps count.
30 second max rep sit up challenge.
 
WOD:
Filthy 50 (team version). One person works at a time, the other holds a kettle bell (or DB).
You can’t start work until your partner has the KB off the ground.
Try to split work even but you can help if your partner is struggling.

For time:
50 Box jump (or step up)
50 Pull-ups or Jumping Pull-ups
50 Kettlebell swings
50 Walking Lunge (50 steps)
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders (100 Single unders)

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

Tuesday, June 5, 2018

6-4 6-9

Monday
 
Warm-up:
Band (Hips)
 
Mini WOD:
3 Rounds
15 Air squats
15 Sit up
 
Strength:
Front squat
3x10
Back squat
3x10
 
add 5 to 10 LBS each set
 
Skill:
Pistol Squat
Double Unders
 
Wod:
21-15-9(-7-5-3 if you want a little extra)
Wall Ball
DB Box Step Over

 
 
Tuesday
 
Warm-up:
Band (chest)
 
Mini WOD:
4 Rounds
10 Push up
5 Burpee
 
Strength:
Bench
2x10 close grip
10 ring row
2x10 narrow grip
10 ring row
2x10 normal grip
10 ring row
go up 5-20 lbs per grip
 
Skill:
30 second max rep sit up challenge.
Pair up, one works one keeps count.
 
WOD:
Baseline x3
500M row or 400M run
40 Squat
30 Sit up
20 Push up
10 Pull up
 
Bonus:
Tabata Wall sit (hold a plate if you want to get serious!). 30s on , 15s off, 4 rounds
 
 
Wednesday
 
Warm-up:
Easy 400M run or 500M row
Barbell warm up (focus on stiff leg DL, good morning)
 
Mini WOD:
4 Rounds
200M run
40M Single arm farmer carry (20M per side)
 
Strength:
EMO2M
Dead lift 6x10
 
WOD:
21-15-9
OH Plate walking lunge
Sumo high pull
KBS
 
Bonus:
Tabata ABS!
4 Rounds 3 exercises
 
 
Thursday
 
Warm-up:
Band (hips)
Barbell warm up

Mini WOD:
3 Rounds
10 DB Snatch (5 per side)
6 Lateral Burpee over DB
 
Skill:
30 second max rep sit up challenge.
Pair up, one works one keeps count.
 
Strength:
5x3 Squat Snatch (or power snatch with OH Squat)
3x10 Power Snatch
Accessory: 10 Double under or 5 DU attempts between sets
 
WOD:
AMRAP 15 Min
10 Push press
10 Calf raise
10 T2B
10 Plate front raise
10 Walking lunge (5 per side)
 
Bonus:
split into 2 groups
Group 1: 10 cals on the bike for time
Group 2: 10 cals on the rower for time
Switch (do 2 on each)

 
Friday
Open gym. Pump up day or do a missed workout.

 
Saturday
10am