Erica & Gina 140630

W2 DAY I - No Pull-ups

5 Sets of: 

Dips on Stand to Tempo 32X1 *

Then Dip Stand Support To Failure (no assistance)

*Establish 1 Set of Max Dips on Stand @ Tempo 32X1

Then  do 1-2 less Tempo dips for 5 Sets and superset with Dip Stand Support to Failure

~ Record Each Set

W2 DAY II - Pull-ups

4 Sets of the Following Working Against a 2 Min Clock: 

Max Strict Pull-ups (No Assistance/Red Band)
Without letting go of the bar Max Kipping Pull-ups (No Assistance/Release Red Band for these)*
In time remaing Max Burpee Strict Pull-ups**

*Must drop straight down and pause for 1 second at bottom.
**Explode out of burpee, jump to bar, into strict pull-up, let go of bar at top to avoid rhabdo!

~ Record Each Set

Anthony & Danielle 140630

Part I:   Strength 

4 Rounds

Back Squats x 10 reps @ 30X0:

 175 - 185/100 - 105

Sing Arm Dumbell Rows @ 2111:

 WU 45 - > 55 Working/ WU 25 -> 30 Working

Dumbell Shoulder Press @ 20X1:

 40 - 45 Working/ 25 Working

Part II: "Swing Life Away"

4 Sets of 3 Minute AMRAP

3 Pull-Ups

6 Burpees 

9 Swings 53/35

Anthony & Danielle 140627

Part I:   Strength 

9 - 7 - 5 - 3 Deadlifts

TTB in Between Lifts

Part II: "Bring a Towel"

5 Rounds

:20 Sprint A.D.

Rest 0:40

0:30 Max DUs

Rest 0:30

0:40 Weight Step - Ups 30/15-20

Part III: Stretch

Hip Stretch

Spiderman

Runner's Stretch

Pigeon

Anthony & Danielle 140626

Part I:   

5 x 3 Hang Cleans -> Practice Not Letting Go

In Between Sets 5 x 3 HSPU (45s + 15s)/(1 Abmatt)

Part II: "Brown Out"

250m Row

30 Thrusters 45/25

10 Burpees

250m Row
20 Thrusters 

10 Burpees
250m Row

Tim 140625

Part 1: 

Approximately 7 Reps to Find a Heavy Hang Clean (Power or Squat)

3 x 3 Hang Cleans @ 70 - 75% -> Practice Not Letting Go

Part II: 

12 Min AMRAP

Sprint 200m

2 Unbroken Hang Cleans 115,

3 Unbroken Hang Cleans,
4 Unbroken Hang Cleans,

1 Rope Climb

Janel 140625

PART I:  Strength

5 x 5 Pause Front Squats 35

5 Sets Max Strict Pull-ups (Single Red Band)

10 Dumbell Shoulder Press 10 (20X1)

PART II:  Conditioning

4 Rounds For Max Reps

1 Minute Rowing (Cals)

1 Minute Burpees 

:40 Seconds Single Unders

Rest 1:20

PART III:  Core & Stretch

Accumulate 3 Minutes in a Full Squat

3 x 10 Challenging Pass Thrus

Erica 140625-6-7

DAY I - Baseline

3 Sets Max Strict Pull-Ups

Rest 90" to 3 Mins In Between Sets

3 Sets Max Stand Dips

Rest 90" to 3 Mins In Between Sets

~ Record Each Set

DAY II - Strength

2 Workouts (based on the results of Day I)

7 Sets of "2/5 Red Band" Strict Pull-Ups

Rest 60" In Between (Not an EMOM)

7 Sets of "4/4 Red Band" Strict Dips

Rest 60" In Between (Not an EMOM)

~Goal is to do all sets unbroken.  No fail. Band stretch on bar after.

DAY III - Transition Drills/Ancillary Strength

4 Rounds

90" Clock

5  Ring Row Progressions
(See 4:30 https://www.youtube.com/watch?v=9V_go66Er0A)
In the time remaining as many Stand dips as possible.

(The idea is that your dips will fatigue long before the clock expires and be forced to push through with singles)

Rest 3 Minutes Between Rounds

Then

Accumulate 90" AFAP in L-Sit

DAY IV - Rest

Fit Camp 140625

PART I:  Conditioning

2 Min AMRAP

Buy - In:  Sprint to #3

Push-ups

Rest 2 Minutes

3 Min AMRAP

7 Cals A.D.

7 Burpees

Rest 3 Minutes

4 Min AMRAP

10 Walls Balls

10 Step-Ups

Rest 4 Minutes

5 Strict Pull-Ups

25 AbMatt Sit-ups

PART II:  Core & Stretch

Ryan, Janel & Tim 140624

Part I:  Beach Upper "Bod"

10 Min EMOM:
Even:  6 - 8 Dips/30 Ring-Stand Supports/10 Push-ups
Odd:  20/10 Ring Rows

Part II: "Sweat Sesh"

With a Partner, Complete As Many Rounds As Possible In 25 Minutes

5 Burpees

7 Swings 53/30

9 Goblet Squats

Anthony & Danielle 140624

Part I:  Beach Upper "Bod"

10 Min EMOM:
Even: 12/5 Ring Push-Ups
Odd:  15/10 Ring Rows

Part II: "Barrel of the Gun"

4 Individually Timed Rounds For Time:

Run 400m

10 Back Squat 115-125/70

Part III:  Cash-Out

4 Rounds :

10 Hip Back Extensions

1:15 Weighted Planks

Anthony & Danielle 140623

Warm-up: 10 Mins

Build a Heavy 3 rep max OHS

Pause 1 Second At Rock Bottom

Target:  120/70

Part II: "It's all Cake"

3 Rounds For Time:

 10 OHS 95/55

15 Pull-Ups

20 AB matt Sit-ups

Part III:  Prowler Push-In

2 Rounds 

Resting As Needed In Between

Prowler Push 140 (45s + 25s) /90 (35s + 10s)

Prowler Push 90 (45s)/ 70 (35s)

Prowler Push 50 (10s)

Ryan O.

1. 400M  Ruck
2. 2 Minute AMRAP 10 Wall Balls + 10 Step-ups
3. 3 Attempts Max Pull Ups
4. 1 Minute Sprint A.D.
5. 2 Min AMRAP 10 Ring Rows + 10 Push-ups
6. 500M Row
7. 3 Min AMRAP 10 S2O + 20 ABMatt 
8. 90 Sec AMRAP 20yd Shuttle 
9. Bench Press  115 Max Reps
10. 800M Ruck

Shoulder Rotations/Circles/Around the World's w/ PVC

OHS modified overhead position

3 Second Recovery - 1 Second Up x 5 Deadlifts

Row 350/300 Without Straps at 8/9 7/8

Perfect Burpee

Energy Efficient Burpee

Fastest Burpee

10 Butterfly Sit-ups

Samson Stretch

WOD

3 Rounds Not For Time:

30 - 40 Sec Ring/Stand Supports

5-7 Strict Leg Raises/Knee Raises

Anthony 140620

Warm-up:

Shoulder M.O.B.

Turkish Get-Ups

3 x 2 L & R

Part I: "Thrice the Fun"

2 x

3 Min AMRAP

10 S2O 95/35

20 ABmatt Situps

Rest 3 Min

3 Min AMRAP

10 Wall Balls 20/14

10 Stepups 20"/18"

Rest 3 Min

1 Min AMRAP 

All Out Sprint A.D.

Rest 3 Min

Fit Camp 140618

PART I:  Warm-up "Toy Chest"

Strength Circuit including:

10 Min Clock:

5 Tire Flips 

2 Rope Drags

 2 Sled Push

Jog to #2 and back

PART II:

"Meltdown"

3-4 Rounds @ Max Effort

Minute 1:  Row for Cals:

Minute 2:  Burpees

Minute 3:  Russian Swings

Minute 4:  Rest 

PART III:  Core

Ab wheel Rollouts

http://www.defrancostraining.com/articles/38-articles/62-strongman-training-for-athletes.html

Anthony 140618

Warm-up:

PVC, Beat Swings, KPU, C2B, Kipping Dips

Part I: Lunges/ Muscle-Up Progression EMOM

10 Min EMOM

12 Lunges

Muscle-Up Drills

Transition Drills

False Grip Swings

Dip Supports

Part II:  "Meltdown"

3 Rounds - 15 Min Cap

5 Burpee Tire Flips

10 TTB

15 Swings 53

350 M

Anthony & Danielle 140618

Warm-up:

OHS, FS

Part I: Back Squats

A/D 190/110

Part II:  Split Jerk

A: 

2 x 3 @ 95 

1 x 2 @ 105, 115

D:  

1 x 3 @ 50, 60

1 x 2 @ 70, 75

Part III:  3 Round Ghostly

3 Rounds

Minute 1:  Row (Cals)

Minute 2: Burpees

Minute 3: Russian Swings (53/35)

Minute 4:  Rest

140805 Anthony & Danielle

PART I

A.  Incline Bench 5 @ 75, 5 @ 80, 5 @ 85
B.  Hammer Bench  5 @ 75, 5 @ 80, 5 @ 85

A 115/120/125,  115/120/125
D Dumbells, 50/55/55
R 115/120/125,  115/120/125
J Dumbells, 40/45/50

In between sets 10 Alternating Snatches OR OHS with a Kettlebell.

PART II

Buy-In 50 Wall Balls 20/14

3 Rounds
20 Swings 53/30
15 Box Jumps 24/20
10 Burpees

Cash-Out 50 Wall Balls

Ryan 140610

Warm-up:

 Field Goal Position

 Rotator Cuff Prep

External Rotation

Part I: Strict Press

5 @ 85

5 @ 95

5 @ 105

3 x 3 @ 115

2 x 10 @ 75

Part II:  3 x 6:00 Min Clock

200 Meter Sprint 

5 Squat Cleans

10 Stand Dips
200 Meter Sprint

Part III:  Cash - Out

Prowler Push-Down & Back 150 -100 - 50 - 100 -150

Danielle 140601

Warm-up:

 Field Goal Position

 Rotator Cuff Prep

External Rotation

Part I: Overhead Squat

3 @ 33, 45, 55, 65

1 @ 75**PR**

3 x 5 - 7 Dips 

Part II:  Core Strenght

7 Min AMRAP 

10 Snatches @ 35

20 DUs

4 + 10 *Nice!*

Part III:  Conditioning (A)

Tabata Row

44 Cals

TIM 140601

Warm-up:

 

Field Goal Position

 Rotator Cuff Prep

External Rotation

 

Part I: Front Squat

5 x 65 140

5 x 70 150

5 x 75 160

5 x 80 170

Part II:  Core Strenght

10 - 8 - 6 - 5 - 4 - 2

Handstand Walk Drill

L-Sit - TTB

Part II:  Conditioning (A)

 

4 Rounds 

1 Legless Rope Climb

5 Strict Handstand Push-ups

10 Box - Jumps

200m Run with Prowler Push Both Ways