Monday, March 2, 2015

Week of March 2nd

Monday - Beginner Strength


Trap Bar Deadlift 5x5
+
Deficit Deadlift 10x2

OR

Cambered Back Squat 3x5
+
Band Resisted Back Squat 10x2  

-----------------------

Tuesday - Advanced Strength 


TBD

-----------------------

Thursday - Advanced Strength 


TBD

Monday, February 23, 2015

Week of Feb 23rd

Monday - Beginner Strength


Trap Bar Deadlift 5x5
+
Deficit Deadlift 10x2

OR

Cambered Back Squat 3x5
+
Band Resisted Back Squat 10x2  

-----------------------

Tuesday - Advanced Strength 


Back Rack Walking Lunges - 50ft AHAP

+

Every 2 mins for 10 mins
50ft OH Walking Lunge - 50ft @ 70-75%

+

Surprise :)


-----------------------

Thursday - Advanced Strength 


Recovery Leg Flush
200m Sled Pull (light)

+

Recovery Arm Flush
2 mins - Assault Bike Arms Only

+

5 Sets
10 Curls
10 Bent Over Flys
10 Hanging Windshield Wipers
*Legs extended or scale to knees bent

Tuesday, February 17, 2015

Week of Feb 16th

Monday - Beginner Strength


Pause Bench Press 5x3


+

Romanian Deadlift 4x8  

-----------------------

Tuesday - Advanced Strength 


15 mins - Find 1RM Narrow Grip Bench

then....


10 Sets
5 Strict Weighted Pull Ups
10 Narrow Grip Bench @ 65%
15 Skull Crushers

*Rest as needed between sets
*Start at a lighter load with higher reps, then add weight and end at the lower end of the range


-----------------------

Thursday - Advanced Strength 


Teams of 4
400m Sled Backpedal
800m Sled Pull

+

Chinese Planks
30 sec @ 115lb (45 + 45 + 25)
30 sec @ 90lb (45+ 45)
30 sec @ 45lb

Rest 3 minutes
x 3



Tuesday, February 10, 2015

Week of Feb 9th

Monday - Beginner Strength


Front Squat 10x3
*4 sec count down, 2 sec pause, 0 up
*Add weight every 3 sets
*Last set no more than 10% higher than first set

+

10min w. Partner
25m Sled Pull
25m Sled Back Pedal
(3 plates / 2 plates) 


-----------------------

Tuesday - Advanced Strength 


Strict Press + Push Press
2 x (3 + 8) @ 65% of Strict Press
2 x (2 + 5) @ 75%
1 x (2 + 3) @ 80%
1 x (1 + 3) @ 85%
3 x (1 + 2) @ 90%

+

Strict Press Drop Set



-----------------------

Thursday - Advanced Strength 


Farmer's Carries
5 x 100ft - AHAP

+

Teams of 4 
12 min AMRAP
Person 1 & 2 - Max Atlas Stone to Shoulder
Person 3 & 4 - 200m Farmer's Carry (24/16kg each hand)

*Switch after 200m, score is total reps over rounds


Tuesday, February 3, 2015

Week of Feb 2nd

Monday - Beginner Strength


Split Squat 5x6

+

3 Rounds
1 min - Max Jumping Lunges
1 min - Rest



-----------------------

Tuesday - Advanced Strength 


DB Bench 6, 6, 5, 5, 3, 3, 3
*4 sec count down, 2 sec pause @ chest, 1 sec up

+

5 Sets
6-10 Chinese Row
Max Set Plyo Push Ups
*Rest 2 mins b/t sets



-----------------------

Thursday - Advanced Strength 


Prowler Push - 5 x 25ft AHAP

+

4 Rounds
Prowler Push 100ft (180/135)
10 Tire Flips




Tuesday, January 27, 2015

Week of Jan 26th

Monday - Beginner Strength


Back Squat x3
10min EMOM

+

Pause Squat x3
AHAP


-----------------------

Tuesday - Advanced Strength 


Tempo Back Squat 

3x3 @ 70% 
*6 sec count down, 3 sec pause @ bottom, 1 count up

2x2 @ 75% 
*4 sec count down, 2 sec pause @ bottom, 1 count up

3x1 @ 80% + 
*3 sec count down, 1 sec pause @ bottom, 1 count up

+

Accessory
3 Sets
20 Hollow Rocks
12 Hip Thrusts


-----------------------

Thursday - Advanced Strength 


Good Mornings 5x5

+

Accessory
5 Sets 
6 DB Row (each arm)
10 Glute Ham Raises




Tuesday, January 20, 2015

Week of Jan 19th

Monday - Beginner Strength


Deadlift 5-5-3-3-3

+

Band Resisted Deadlift @ 50% of 3RM
30 Sec Max Reps x2

+

30 Sec Max Reps NO BAND


-----------------------

Tuesday - Advanced Strength 


"Tire Flips & Dips"
5 Sets
6 Strict Weighted Dips
30 sec Max Tire Flips
*Rest 2 mins


+


"Push Pull"
5 Sets
25ft HEAVY Prowler Push
100ft LIGHT Sled Pull
*Rest 2 mins

-----------------------

Thursday - Advanced Strength 


DB Complex - AHAP
2 DB Front Squat
1 DB Lunge (each leg, 2 total)
1 DB Box Step Ups (each leg, 2 total)
1 DB Lunge (each leg, 2 total)
2 DB Front Squat

*Find heaviest, go one increment lower, then:

3 Sets
1 Round DB Complex
Rest 1 min


+


Band Resisted Bench Press - 5-5-3-3-2


Bench Press Drop Set