October 2015

10/23/15 Friday

Strength:

Sumo Deadlift 

4*5 @ 70%+

Core:

2 x 80 Sec Plank

Conditioning:

5 Rounds for time of:

10 KB Swings 70/44

50 Ft Broad Jump

10 KB Thrusters  70/44

10/22/15 Thursday

Strength:

3 sets each of:

12 Weighted Lunges

8 GHD Glute Hamstring Raises

Conditioning:

15 Minute AMRAP of:

5 Ninja Jumps

10 Burpees

20 Box Jumps

30 Seconds L-hang Hold

10/21/15 Wednesday

Strength:

Bench Press 

Build to a 5 rep max for today

Conditioning:

15-12-9-6-3 reps each of

Hand Stand Pushups

Pullups

Core/Midline:

3 x 45 seconds

Supine GHD Hold

10/16/15 Friday

Strength:

Take 10 Minutes to Build to a 1 rep max Thruster

Conditioning:

For time:

Row for Max Calories in 2 Minutes

Immediatly followed by:

50 Russian KB Swings 70/44

40 Double Unders

30 Wall Balls 20/14

20 Toes to bar

10 Muscle Ups

10/15/15 Thursday

Strength:

5 x 5

Barbell Bent Over Row 

*(Heavier than last time)

Conditioning:

4 Rounds of

10 Deadlift 275/195

15 Box Jumps 24/20"

20 Ab Mat Situps

Core:

3 x 20 

Banded Hip Bridges

Banded lateral Leg Raises 10 per side

10/14/15 Wednesday

Strength:

bench Press

Work up to a 1 rep max for today

Core:

3 Sets of 1 Minute

Hollow Hold

Rest 30 Seconds

Conditioning:

15 Minute AMRAP of:

5 Power Cleans 155/95

10 HSPU

10 Burpees over the bar

 

10/13/15 Tuesday

Strength:

3 x 3-5 

Weighted Pullups

Core/ Midline

3 x 10

GHD Hold with Dumbell Row

Conditioning:

5 Rounds of:

30 Double Unders

15 Heavy Russian KB Swings

10 Goblet Squats

 

10/12/15 Monday

Strength:

Back Squat 

Build to a 2 rep max

Core/Midline:

3 Sets of

1 Minute Plank Hold

Rest 30 Seconds

Conditioning:

8 Minute AMRAP of:

 9 - 15 - 21 rep rounds of

Ring Dips

Box Jump Overs 24/20"

10/8/15 Thursday

Strength:

Deadlift with Calves to a box

Build to a 3 rep max

Core/Midline:

3 x 30 Seconds 

Side Plank per side

Conditioning:

EMOM for 20 Minutes

MIn 1 - 40 Double Unders

Min 2 - 6 GHD Glute Ham Raises

Min 3 - 20 Seconds Chin up Hold

Min 4 - 20 Seconds Hand Stand Hold

10/7/15 Wednesday

Strength:

bench Press

Build to a 2 Rep max

Core/Midline:

HOllow Hold 

3 x 45 Seconds

Conditioning:

Bench mark WOD 

"Karen"

150 Wall Balls for time

Rest 5 Minutes

3 sets, max reps in 30 Seconds of Bar Dips

 
 
 
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