Monday, April 25, 2016

Week 8
Monday DU/SL warm-up + UB Push/Pull + Threshold
Single Leg 15# Bar Good Mornings, 2 x 12/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB RFE Split Squat @ 20X1, 5 x 5/leg, rest 30 sec b/w legs **feel out knee
A2. SA DB Bench Press, 5 x 8/arm, rest 15 sec b/w arms, + 90 sec
B1. American Hip Thrust @ 3030, 5 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
B2. False Grip Strict Ring Pull Ups @ 30X2, 5 x 3 reps, rest 30 sec **add weight if possible
B3. Seated Assisted Ring Muscle Ups, 5 x 3, rest 60 sec
C. Single Arm Farmer’s Carry, 3 x max distance, 62#, rest 60 sec b/w sides
Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
Bike 40 Cals, rest 2 min x 2-
Rest 3 min
+
Row 1000m, rest 2 min x 2 @ 2:00/500m
Rest 3 min
+
3 rounds not for time:
5 Jefferson Curls, 5# weight- https://www.youtube.com/watch?v=MQjjRdiRaIE
45 sec Hollow Rock
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 5 x 7/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. Strict CTB Pull-Ups, 5 x 4-6, rest 90 sec **trying to make contact as low on chest as possible every rep
B. Belt Squat @ 3030, 5 x 10, rest 90 sec **tempo is 3 sec down and 3 sec up, no pause in bottom
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ same Wattage as last week, rest 2 min
X 3
Thursday
Rest

Friday
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A1. Lateral DB Crossover Step Ups, 4 x 8/leg, rest 30 sec b/w legs
A2. Seated DB Z-Press @ 20X2, 4 x 10 reps, rest 90 sec
B1. Hamstring Curls on Swiss Ball, 4 x 10-12 reps, rest 30 sec
B2. Ring Rows w/ feet Elevated @ 20X2, 4 x 6-8 reps, rest 90 sec
+
10 min AMRAP
30 Burpee Pull Ups
30 Push Ups
30 Pull-Ups
30 Air Squats

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Monday, April 18, 2016

Week 7
Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 10
Single Leg 15# Bar Good Mornings, 2 x 12/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB RFE Split Squat @ 20X1, 5 x 6/leg, rest 30 sec b/w legs
A2. SA DB Bench Press, 5 x 8/arm, rest 15 sec b/w arms, + 90 sec
B1. Runner’s Glute Bridge @ 33X1, 5 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
B2. False Grip Strict Ring Pull Ups @ 30X2, 5 x 3 reps, rest 90 sec **add weight if possible
C. Single Arm Farmer’s Carry, 3 x max distance, 53#, rest 60 sec b/w sides
Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
Run 800m, rest 2 min x 2- sub 4:10 each//// 4:19---4:30 (back tightness)
Rest 3 min
+
Row 1000m, rest 2 min x 2 @ 2:00/500m//// 4:03-----4:06
Rest 3 min
+
3 rounds not for time:
5 Jefferson Curls, 5# weight- https://www.youtube.com/watch?v=MQjjRdiRaIE
45 sec Hollow Rock
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 5 x 8/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Strict CTB Pull-Ups, 5 x 4-6, rest 90 sec **trying to make contact as low on chest as possible every rep
B. Belt Squat @ 3030, 5 x 10, rest 90 sec **tempo is 3 sec down and 3 sec up, no pause in bottom
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ 25W higher than last week, rest 4 min- accumulate 10 Double Unders during rest
X 3
Thursday
Rest


Friday
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A1. Lateral DB Crossover Step Ups, 4 x 10/leg, rest 30 sec b/w legs
A2. Seated DB Z-Press @ 20X2, 4 x 10-12 reps, rest 90 sec
B1. Hamstring Curls on Swiss Ball, 3 x 10-12 reps, rest 30 sec
B2. Ring Rows w/ feet Elevated @ 20X2, 3 x 6-8 reps, rest 90 sec
+
9 min AMRAP
100 Double Under Buy-In
+
In remaining time:
40 Wallball, 20#
40 Burpees
AMRAP Box Jumps in remaining time:

-- 
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Tuesday, April 12, 2016

Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 10
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB RFE Split Squat @ 20X1, 4 x 8/leg, rest 30 sec b/w legs//// #35 db's
A2. SA DB Bench Press, 4 x 8/arm, rest 15 sec b/w arms, + 90 sec//// #45 db's
B1. Single Leg Glute Bridge @ 33X1, 5 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
B2. Strict Ring Pull Ups @ 30X2, 5 x 3 reps, rest 90 sec **add weight if possible
C. Side Plank, 4 x 40 sec/side, rest as needed


Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
Run 800m, rest 2 min x 2- sub 4:20 each//// 4:09---3:59
Rest 3 min
+
Row 1000m, rest 2 min x 2 @ 2:02/500m//// 4:02---4:06
Rest 3 min
+
3 rounds not for time:
17 Back Extensions
45 sec Hollow Rock

Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 5 x 8/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 5 x 4-6, rest 90 sec
B. Belt Squat @ 4040, 5 x 10, rest 90 sec **tempo is 4 sec down and 4 sec up, no pause in bottom
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ 25W higher than last week, rest 4 min- accumulate 10 Double Unders during rest
X 3

Thursday
Rest

Friday
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A1. DB Step Ups, 4 x 10/leg, rest 30 sec b/w legs
A2. Seated DB Z-Press @ 20X2, 4 x 10-12 reps, rest 90 sec
B1. Hamstring Curls on Swiss Ball, 3 x 10-12 reps, rest 30 sec
B2. Ring Rows w/ feet Elevated @ 20X2, 3 x 6-8 reps, rest 90 sec
+
9 min AMRAP
100 Double Under Buy-In
+
In remaining time:
40 Wallball, 20#
40 Burpees
AMRAP Box Jumps in remaining time:
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Monday, April 11, 2016

Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 10
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB RFE Split Squat @ 20X1, 4 x 8/leg, rest 30 sec b/w legs
A2. SA DB Bench Press, 4 x 8/arm, rest 15 sec b/w arms, + 90 sec
B1. Single Leg Glute Bridge @ 33X1, 5 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under
B2. Strict Ring Pull Ups @ 30X2, 5 x 3 reps, rest 90 sec **add weight if possible
C. Side Plank, 4 x 40 sec/side, rest as needed


Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
Run 800m, rest 2 min x 2- sub 4:20 each
Rest 3 min
+
Row 1000m, rest 2 min x 2 @ 2:02/500m
Rest 3 min
+
3 rounds not for time:
17 Back Extensions
45 sec Hollow Rock

Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 5 x 8/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 5 x 4-6, rest 90 sec
B. Belt Squat @ 4040, 5 x 10, rest 90 sec **tempo is 4 sec down and 4 sec up, no pause in bottom
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ 25W higher than last week, rest 4 min- accumulate 10 Double Unders during rest
X 3

Thursday
Rest

Friday
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
A1. DB Step Ups, 4 x 10/leg, rest 30 sec b/w legs
A2. Seated DB Z-Press @ 20X2, 4 x 10-12 reps, rest 90 sec
B1. Hamstring Curls on Swiss Ball, 3 x 10-12 reps, rest 30 sec
B2. Ring Rows w/ feet Elevated @ 20X2, 3 x 6-8 reps, rest 90 sec
+
9 min AMRAP
100 Double Under Buy-In
+
In remaining time:
40 Wallball, 20#
40 Burpees
AMRAP Box Jumps in remaining time:
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Sunday, April 3, 2016

Monday DU/SL warm-up + UB Push/Pull + Threshold
5 x 10 Unbroken Double Unders, rest as needed **take as few sets as needed to get 5 x 10
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 11X5, 1 x 10/side
+
A1. DB RFE Split Squat @ 20X1, 4 x 10/leg, rest 30 sec b/w legs///#25 db's
A2. SA DB Bench Press, 4 x 10/arm, rest 15 sec b/w arms, + 90 sec/// #45
B1. Single Leg Glute Bridge @ 33X1, 5 x 10 reps, rest 30 sec **focus on keeping core tight and hips tucked under **note if back tightens up.///Tightness at first, then loosened up after 3rd set
B2. Strict Ring Pull Ups @ 30X2, 5 x 3-5 reps, rest 90 sec **add weight if possible
C. Side Plank, 4 x 35 sec/side, rest as needed
Tuesday- Movement + Squatting + Core + Cyclical + EMOM skill
Ido Portal Locomotion Warm Up 5 min- https://www.youtube.com/watch?v=ufAUAYrxfIY
+
Run 800m, rest 2 min x 2 **note pace//// 4:30, 4:45
Rest 3 min
+
Row 1000m, rest 2 min x 2 **note pace////// 4:06, 4:12
Rest 3 min
+
3 rounds not for time:
15 Back Extensions
40 sec Hollow Rock
Wednesday- UB Push/Pull + Belt Squat + UB skills + Cyclical Threshold
+
A1. Split Stance Single Arm DB Press @ 30X3, 4 x 8/arm, rest 30 sec b/w sides **whatever arm you’re pressing with, that leg is back.  Focus on keeping tight core
A2. False Grip Pull-Ups holding LAX Balls, 4 x 4-6, rest 90 sec
B. Belt Squat @ 4040, 5 x 10, rest 90 sec
+
Xebex Bike
20 sec MAX EFFORT, rest 2 min x 2
+
4 min Bike @ same pace as last week, rest 4 min- accumulate 10 Double Unders during rest
X 3
Thursday
Rest


Friday
Single Leg PVC Good Mornings, 3 x 10/leg
+
Deadbug @ 15X1, 1 x 10/side




Bird Dog @ 11X5, 1 x 10/side
+
A1. DB Step Ups, 3 x 12/leg, rest 30 sec b/w legs
A2. Seated DB Z-Press @ 20X2, 3 x 10-12 reps, rest 90 sec
B1. Hamstring Curls on Swiss Ball, 3 x 10-12 reps, rest 30 sec
B2. Ring Rows w/ feet Elevated @ 20X2, 3 x 6-8 reps, rest 90 sec
+
2 rounds for time: 7:55//// (while fighting the urge to give back my lunch)
15 Double Unders
15 Wallball, 20#
15 Double Unders
15 Toes to Bar
15 Double Unders
15 HR Push Ups

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