Categorized as: Performance

11 August 2014

 

 

Monday

 

Supplementary Strength

 

Not for Time

3 Rounds

21 GHD Sit Ups

15 Foot Handstand Walk

9 Pistols

 

5 x 3 Overhead Squats

Rest as Needed

 

4 x 8 Strict Toes to Bar

Rest as Needed

 

Strength

 

Back Squats

8 x 8

1 x 20

3 Minute Rest Intervals

 

“Jaybird 2” CF Football Variation

5 Rounds

3 Power Snatches 185/125 155/105 135/85

5 Handstand Push Ups

7 Box Jumps 24/20

 

Supplemental Endurance

 

B-1 Australian Hero WOD

3 Rounds

400 Meter Run

21 KBS 1.5/1.0

15 Knees to Elbows

9 Ring Dips

 

then

 

2000 Meter Row

 

 

 

Friday 8 August 2014

Strength

 

Superset

Deadlift

10 x 2 (6)

GHD Sit Ups

10 x 10

Every 2 Minutes

 

619 San Diego Personal Training Workout of The Day

5 Rounds

30 Double Unders

20 Kettlebell Swings

10 Bumper Plate Burpees

400 Meter Run

Thursday 7 August 2014

Thursday

Superset

Back Squats

8 x 8 Reps

Strict Pull Ups

8 x 12

Every 4 Minutes

Workout of The Day

3 Rounds

15 Pull Ups

30 Overhead Walking Lunges 45/25 35/15 25/10

15 V Ups

Supplemental Endurance

1000 Meter Row

1000 Meter Run

1000 Meter Row

Friday

Strength

10 x 2 Deadlift

 

 

Wednesday 6 August 2014

Wednesday

 

Supplemental Power

9 x 1 Clean and Jerk

Every 90 Seconds

 

Power

9 x 2 Split Jerk

Every 90 Seconds

 

Superset

Bench Press

8 x 8

GHD Sit Ups

8 x 20 (10)

Every 4 Minutes

 

Workout of The Day

 

4 Minutes of Burpees

2 Minute Rest

4 Minutes of Wall Balls

 

Supplemental Endurance

3000 Meter Row

1 Mile Run

 

 

Tuesday 5 August 2014

Tuesday

 

Supplemental Strength

7 x 5 Back Squats

Every 4-5 Minutes

 

Power Development

 

9 X 2 Squat Cleans

Every 90 Seconds

 

 

Complete as many rounds and repetitions as possible in 16 minutes of

 

10 Muscle Ups

30 Power Cleans Level 1 135/95 Level 2 115/85 Level 3 95/75

60 Calorie Row

50 Toes to Bar

40 Wall Balls

 

Supplemental Endurance

30 Minutes Stairmaster

 

 

Monday 4 August 2014

IMG_1007

Monday

 

Supplemental Power and Strength

3 x 14 Pistols

7 x 1 Split Jerk from The Blocks

7 x 2 Front Squats

Rest as Needed

 

Power

 

7 x 2 Position Power Snatch (Above Knee + Ground) Focus on Vertical Shins and The Scoop .

90 Seconds Rest Between Sets

 

Workout of The Day

 

Every 3:30 minutes for as long as possible complete:

From 0:00-3:30

2 rounds of:

10 overhead squats Level 1 95/65 Level 2 75/55 Level 3 45/35

10 chest-to-bar pull-ups

From 3:30-7:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 7:00-10:30

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

 

Supplemental Endurance

4 Rounds

30 Kettlebell Swings

400 Meter Run

 

 

 

Friday 1 August 2014

Friday

Supplemental Strength
5-4-3-2-1 Muscle Ups
5 x 3 Bench Press
5 x 3 Push Press

Strength

Superset

  • 7 x 7 Weighted Dips
  • 7 x 15 GHD Sit Ups
  • Every 4 Minutes

Workout of The Day: “Fat Helen”

5 Rounds

  • 400 Meter Run
  • 21 Kettlebell Swings
  • 12 Pull Ups

Thursday 31 July 2014

IMG_0923

Thursday

Supplemental Strength
9 x 1 ¼ Front Squats

Strength

  • 3 x 7 Back Squat
  • Every 3 Minutes
  • 4 x 7 Back Squat
  • Every 4 Minutes

Workout of The Day: “Hank Aaron”

5 Rounds

  • 7 Deadlifts Level 1 275/185 Level 2 225/155 Level 3 185/135
  • 30 Sit Ups
  • 7 Handstand Push Ups
Supplemental Endurance
5 Minutes Airdyne
35 Minutes Stairmaster

 

 

Wednesday 30 July 2014

IMG_0987

Wednesday

Supplemental Strength
4 x 7 High Row
4 x 7 Weighted Pull Ups

Strength

  • 5 x 7 Pendlay Row
  • Every 3 Minutes
  • 7 x 7 Chest to Bar Pull Ups
  • Every Minute on The Minute

Workout of The Day: “Phils BBQ”

30-25-20-15-10

  • Box Jumps
  • Row for Calories
  • Wall Balls
Supplemental Endurance
4 Rounds
20 GHD Sit Ups
400 Meter Run

 

 

Tuesday 29 July 2014

IMG_0975

Tuesday

Supplemental Strength
3 x 1 Push Jerk
6 x 1 Split Jerk
5-4-3-2-1 Unbroken Bar or Ring Muscle Ups Not for Time

Strength

  • 3 x 7 Bench Press
  • Every 3 Minutes
  • 4 x 7 Bench Press
  • Every 4 Minutes

Workout of The Day

6 Rounds

  • 5 Ring Dips
  • 7 Shoulder to Overhead Level 1 185/125 Level 2 155/105 Level 3 135/95
  • 9 Front Squats
Supplemental Endurance
1000 Meter Row
1 Mile Run
1000 Meter Row