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  

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Tuesday - Advanced Strength 


Back Rack Walking Lunges - 50ft AHAP

+

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

+

Surprise :)


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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  

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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



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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



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Thursday - Advanced Strength 


Prowler Push - 5 x 25ft AHAP

+

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