Sat. August 19, 2017

SABADO GIGANTE

SWOD - Strength WOD

Teams Of 2, Complete:
400m (total) Prowler Push
40 Squat (each) @1.5 bodyweight
40 Heavy Dball or Sandbag (each) Ground 2 OH
**Can be broken up in any way, and in any order.
**Both teammates must be on the same station at the same time.
**Both teammates may push the sled at the same time. Push for 400m total, not each.
**On the Squat and the Dball/Sandbag, only 1 partner may work at a time, and the reps are 40 each, not total.

Fri. August 18, 2017

DE LOWER

Weightlifting

Red: Deadlift
-then 2x max reps at 80% of heaviest deadlift of the day

Wht/Blu: Speed Squat vs Bands
7x3 @60%
4x3 @65%
Deadlift vs. Bands
8x3 @65%

SWOD - Strength WOD

In Partners, 10 Rounds:
50m Prowler Push AHAP:
20 cal Bike (total)
*Both partners push the sled together. 1 partner on the bike at a time, switch on the bike anytime. 20 calories total per round, not each person.

ACCESSORY WORK

3x12 Bandy hammy curls
Tabata Superman
Hip Circle

Thu. August 17, 2017

ME UPPER

Weightlifting

Red: Shoulder Press
-then
2xMax Reps Push press at heaviest shoulder press of the day

Close-Grip Bench press 

Wht/Blu: Close-Grip Bench
2 Rep Heavy
-then
3x3 @90%
-then
3x5 Shoulder Press

SWOD - Strength WOD

12 Min AMRAP:
2 Power Snatch AHAP
4 Muscle Ups
8 Plyo-pushup
*Goal is more than 4 rounds

ACCESSORY WORK

-Double Tabata (8minutes), alternating:
Situps
Plank
-2xDB Iron Cross Static Hold For max time
-Arms

Wed. August 16, 2017

HUMPDAY PUMPDAY

SWOD - Strength WOD

Complete 100 Burpees. Every two minutes bike 10 calories
-OR-
HUMPDAY PUMPDAY
Teams Of 2, Complete:
400m (total) Prowler Push
40 Squat (each) @1.5 bodyweight
40 Heavy Dball or Sandbag (each) Ground 2 OH
**Can be broken up in any way, and in any order.
**Both teammates must be on the same station at the same time.
**Both teammates may push the sled at the same time. Push for 400m total, not each.
**On the Squat and the Dball/Sandbag, only 1 partner may work at a time, and the reps are 40 each, not total.

Tue. August 15, 2017

ME LOWER

Weightlifting

Squat
-then 2xmax reps @80% of the days heaviest lift

Deadlift 

10x1 @90%
1xAMRAP @80%

SWOD - Strength WOD

3 Rounds for reps:
5 Stations, 30 sec on, 30 sec off
Box Jump Over
Jumping Lunge
Wallball (30/20)
Powerclean (185/125)
Assault Bike

ACCESSORY WORK

Hip Circle
Reverse Hypers

Fri. August 11, 2017

DE LOWER

Weightlifting

Red: Deadlift
Wht/Blu: Speed Squat vs Bands
7x3 @55%
4x3 @60%
Deadlift vs. Bands
8x3 @60%

SWOD - Strength WOD

In Partners, 10 Rounds each:
25m Prowler Push AHAP:
10 cal Bike
*One partner performs a complete round, while one partner rests.

ACCESSORY WORK

3x12 Bandy hammy curls
Tabata Superman
Hip Circle

Thu. August 10, 2017

ME UPPER

Weightlifting

Red: Shoulder Press
-then
2xMax Reps Push press at heaviest shoulder press of the day

Bench Press 

Bench Press
10x1 @90%
-then
2xAMRAP @80%

SWOD - Strength WOD

12 Min EMOM:
2 Power Snatch AHAP
4 Muscle Ups
Max Reps Plyo-pushup

ACCESSORY WORK

-Double Tabata (8minutes), alternating:
Situps
Plank
-2xDB Iron Cross Static Hold For max time
-Arms

Tue. August 8, 2017

ME LOWER

Weightlifting

Red: Squat
-then 2xmax reps @80%

Squat vs Chains 

Squat vs. Chains
4 Rep Heavy +2 chains
1xAMRAP @80%

SWOD - Strength WOD

3 Rounds for reps:
5 Stations, 30 sec on, 30 sec off
Box Jump
Lunge
Wallball
Deadlift @50%
Row

ACCESSORY WORK

Hip Cirlce
Reverse Hypers

Fri. July 28, 2017

DE LOWER

Weightlifting

Red: Deadlift

Back Squat 

Wht/Blu: Speed Squats
*On the minute
10x3 @50%
5x3 @55%
-then
2 position Deadlift/speed deadlift
7x2
-1st rep, Floor, Knees, full extension
-2nd rep, normal deadlift, FAST!

SWOD - Strength WOD

500m Row
21Unbroken Wallball (30/20)
Rest 30 seconds
400m Row
18 Unbroken Wallball
Rest 30 seconds
300m Row
15 Unbroken Wallball
Rest 30 seconds
200m Row
12 Unbroken Wallball
100m Row
**SPRINT!! Get it done unbroken, scale as needed to make that happen.

ACCESSORY WORK

50 Lateral One legged Box Jumps (25 each)
*No height specified. Make it as high as your form and stability allows
https://youtu.be/i6dCM2IhlnE Use this video, it’s a good one.
Hip Circle

Thu. July 27, 2017

ME UPPER

Weightlifting

Red: Shoulder Press -then 2xmax reps push press @heaviest shoulder press of the day

Bench Press vs. Bands 

Wht/Blu: Bench Press vs Bands
3 Rep Max
-then
3x3 @95% of 3rm
-then
1xAMRAP @80% of 3rm vs bands

SWOD - Strength WOD

4x
3 Rounds FOR TIME:
10 DB snatch (5 each) (75/55)
10 Pushups
*1 min Rest between bouts

ACCESSORY WORK

3x10 Seated BB shoulder press AHAP
3x30 seconds max reps GHD situps
3x15 DB Reverse Flyes
...and...Arms.

Wed. July 26, 2017

HUMPDAY PUMPDAY

SWOD - Strength WOD

Active Rest day:
30 minute running clock:
200m Sled Drag
20 Burpee
**This is not an AMRAP. Just move for 30 minutes
-OR-
HUMPDAY PUMPDAY!
1rm SQUAT!
-then
Using 65% Squat:
10-9-8-7-6-5-4-3-2-1
Squat
*100ft heavy prowler push between rounds. Finish with Prowler

Tue. July 25, 2017

ME LOWER

Weightlifting

Red: Squat

Deficit Deadlift 

Wht/Blu: Death by Deficit Deadlift
2 rep
*Work up to 80% regular deadlift, then add 2” deficit and perform 2 reps. From there, each set, add 2 more inches of deficit and perform 2 reps, until the death or until the barbell is touching your feet.
-then
1xAMRAP @70%
Reduce the weight to 70% and reduce the deficit by half and perform max reps to failure.

SWOD - Strength WOD

14 min EMOM, alternating:
-Shuttle SPRINT (5m, 10m, 5m)
-3 Deadlift, 2 PowerClean, 1 Front Squat

ACCESSORY WORK

3x10 (each)
DB Bulgarian Squats https://youtu.be/rqtw7wx4vKo
Hip Circle action

Sat. July 22, 2017

SABADO GIGANTE

SWOD - Strength WOD

Find 1rm Bench Press!
-then
Using 75% of 1rm Bench Press:
10min EMOM, alternating:
5 Bench Press
20 Wallball (30/20)
-then
3x
Superset:
10 Hammer Curls
20 DB tricep kickbacks
3x
1 min Max reps HSPU
1 min Max Reps Pullups

Fri. July 21, 2017

DE LOWER

Weightlifting

Red: Deadlift

Wht/blu: Speedy Front Squat
5x3 @60%
3x3 @70%
-then
Speedy Deadlift:
5x3 @65%
*Do not touch n go

SWOD - Strength WOD

For Time:
100 KB swings
50 Box Jumps

ACCESSORY WORK

400m Sprint
Rest 2 minutes
200m Sprint
Rest 1 minute
2x100m Sprint
Rest 30 seconds between runs

Thu. July 20, 2017

ME UPPER

Weightlifting

Red: Shoulder Press

Push Press 

Wht/Blu: Push Press+Static Hold
3x3 Heavy Push Press+10 seconds Overhead hold
*Use same weight for all 3 sets.
*Each set, after completion of the shoulder press, hold the barbell overhead for 10 seconds.

SWOD - Strength WOD

5 min AMRAP:
9 DB Push Press (45/30)
9 Pullup (kip allowed)
*Rest 3 minutes
3 min AMRAP:
9 DB Push Press (45/30)
9 Pullup (kip allowed)

ACCESSORY WORK

4x
8 Floor Press
8 Tbar Rows
21’s (Biceps)
Max Reps DIamond Pushups

Wed. July 19, 2017

HUMPDAY PUMPDAY

SWOD - Strength WOD

Active Rest Day
20 min running Clock:
30 Cal Row
20 DB Snatch
10 Pushups
-OR-
HUMPDAY PUMPDAY
Find 1rm Bench Press!
-then
Using 75% of 1rm Bench Press:
10min EMOM, alternating:
5 Bench Press
20 Wallball (30/20)
-then
3x
Superset:
10 Hammer Curls
20 DB tricep kickbacks
3x
1 min Max reps HSPU
1 min Max Reps Pullups

Tue. July 18, 2017

ME LOWER

Weightlifting

Red: Squat

Close-Stance Squat 

Wht/Blu: Close-Stance Squat
3 rep heavy
1xAMRAP @80% close-stane
1xAMRAP @80% normal stance

SWOD - Strength WOD

5 Rounds For Time:
10 Sandbag Squats (sandbag held like a bicep curl)
Sandbag shuttle Run (5m,10m)
5 Sandbag Burpees
*The sandbag can be held anyway when not doing the squats.

ACCESSORY WORK

3 sets of each of the following:
10 GHR (scale to banded, or laying on the ground)
30 seconds lateral bar over jumping lunge
Hip Circle Stuff