Week of 2.24.14

Week 3


Tuesday/Max Effort Lower:
Warm up:
3x: 10 Burpees, 10 Banded GMs
WOD:
5 work sets of 3 Banded DLs (orange band) (not TnG)
Acc: 3x10/leg Russian DB Step-ups
3x10 Seated BB Good Mornings
3x10 Reverse Hyper (Add weight)


Thursday/Max Effort Upper:
Warm up:
3x: 10 Scap Push-ups, 1 Length Bear Crawl or Burpee Broad Jump
WOD: Wide Grip Bench Press with chains (Tempo 31x0)
5 work sets 2-4 reps
Acc: Repeat Day reg. class push-up workout
Bent Over DB Rows 4x10
4x20 Banded Front Raises AFAP
4x10/arm Banded Ext and Int Rotations 

Dynamic Effort Upper and Lower:
Warm up: 4 min easy row
#1: Seated One arm DB Strict Press, 3 reps for 10 min ONTM, alternating minutes between arms.
#2: 3 reps for 10 min EMOM 1 1/4 Back Squat 50-55% 1 RM Back Squat
Acc: 3x: 1 length push 1 length pull little sled
2x 5 min AMRAP: Lower Body Sled Walk

Week of 2.11.14

Week 2


Tuesday/Max Effort Lower:
Warm up:
3x: 10 Burpees, 10 Banded GMs
WOD:
4 work Sets of 4 Banded DLs (orange band) (not TnG)
Acc: 3x10/leg Russian DB Step-ups
3x10 Seated BB Good Mornings
3x10 Reverse Hyper


Thursday/Max Effort Upper:
Warm up:
3x: 10 Scap Push-ups, 1 Length Bear Crawl or Burpee Broad Jump
WOD: Wide Grip Bench Press with chains (Tempo 31x0)
4 work sets 4-6 reps
Acc: Repeat Day reg. class push-up workout
Bent Over DB Rows 3x10
3x20 Banded Front Raises AFAP3x10/arm Banded Ext and Int Rotations 

NO Dynamic Effort

Week of 2.11.14

Week 1


Tuesday/Max Effort Lower:
Warm up:
3x: 10 Burpees, 10 Banded GMs
WOD:
3 Work Sets of 5 Banded DLs (orange band) (not TnG)
Acc: 3x10/leg Russian DB Step-ups
3x10 Seated BB Good Mornings
3x10 Reverse Hyper


Thursday/Max Effort Upper:
Warm up:
3x: 10 Scap Push-ups, 1 Length Bear Crawl or Burpee Broad Jump
WOD: Wide Grip Bench Press with chains (Tempo 31x0)
3 work sets 6-8 reps
Acc: Repeat Day reg. class push-up workout
Bent Over DB Rows 3x10
3x20 Banded Front Raises AFAP3x10/arm Banded Ext and Int Rotations 

Dynamic Effort Upper and Lower:
Warm up: 4 min easy row
#1: Seated One arm DB Strict Press, 3 reps for 10 min ONTM, alternating minutes between arms.
#2: 3 reps for 10 min EMOM 1 1/4 Back Squat 40-50% 1 RM Back Squat
Acc: 3x: 1 length push 1 length pull little sled
2x 5 min AMRAP: Lower Body Sled Walk

Week 5 of 5!

ME Lower (Tues)
Deadstop Front Squat with chains 1-2x7

then
Weighted Sit-ups 3x10
BB Hip Thrusts 3x10
GHD Sit-ups 3x10
(add weight on all of these from last week)

ME Upper (Thurs)
Tempo OH Press 1-2x7

then
Landmine Lat Raise 4x12
Cuban Press 4x12
Front Leaning Rest on rings 4x1:20 min

DE Upper and Lower (Time TBD)
10x3 Safety Bar Back Squats
Find 3RM One-Arm DB Push Press
then 5 drop sets

then
Dimmel DL 3x20
FLR 3x1:15
Back Ext. 3x20

Week 4 of 5

ME Lower (Tues)
Deadstop Front Squat with chains 2-4x6

then
Weighted Sit-ups 3x10
BB Hip Thrusts 3x10
GHD Sit-ups 3x10
(add weight on all of these from last week)

ME Upper (Thurs)
Tempo OH Press 2-4x6

then
Landmine Lat Raise 4x10
Cuban Press 4x10
Front Leaning Rest on rings 4x1:10 min

DE Upper and Lower (Time TBD)
10x3 Safety Bar Back Squats
Find 5RM One-Arm DB Push Press
then 4 Drop Sets

then
Dimmel DL 3x20
FLR 3x1 min
Back Ext 3x15