Day 72 Thursday December 18
Warm up:
■30m of quad stretches
■20m lunge steps...
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump

Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping
Your Personal WOD: 30 lb arm curls 3 sets of 10 (900 lb each arm)
20 pull ups
25 sets of stairs
 

December 17th
SNOWWWWWWWWWWWWWWWWWW DAAAAAAAAAAAAYYYYYYYYYYYYYY

Monday December 15 2014: We played badminton

Day 69 Friday December 12
Warm-up:
Bar complex day is here! Warm up thoroughly…...
■2 min run
■3 min skip
■4 min active warm up: hips and shoulders, full ROM, prepare for ALL phases of the complex
■Rollers, bands, stretch as necessary

Prep:
■Light reps of deadlift, hang clean, push press, front squat. Concentrate on the transition between the 4 lifts. Ask for help if you need it.
■Get a trustworthy spotter who will help and encourage you.

The 9 Minute Bar Complex
Max weight: 135. Min weight: 35. Any increment between is fair game. Complete as many rounds of the following as possible in 9 minutes:
■5 deadlift
■5 hang clean
■3 push press
■3 front squat
**NOTE: You may NOT put the bar down except the touch for the deadlifts. If you put the bar down, you must “pay” 5 burpees to pick it back up again.
***NOTE #2: My advice is to do this with a partner and split the workout into EITHER 3 sets of 3 minutes or 2 sets of 4:30. Partners: your job is to SPOT YOUR PARTNER PROPERLY!! Encourage each other. This is no picnic!
Finish with: 50 jacks, 50 crunches, 50 mountain climbers
WOD:350 lb leg press 2 sets of 10 (7500 lb total)
streches
50 air squats
30 push ups
75 crucnhes

Day 68 Thursday December 11
Warm up:
■Run 2 minutes. Seriously. Two minutes. Not less please. (In Gym)
■Skip: minimum 1 minute. Include at least 10 DUs....
■Squat walk + squat hop 10m
■Inchworms 10m back
■Shoulder ROM, openers, bands
■Stretch, rollers, bands as necessary.

Strength component: bench press
■3 x 8 @ ~75% 3RM
■Between sets: 5 pull ups and 10 empty bar shoulder shrugs
Leg Work
Complete 3 rounds of the following. Recommended rest is 1 minute. Take more if you need it.
■20 front squats (add empty bar if you want)
■30 lunge steps
■30 calf raises
■20 (wide stance) squats
■50 jumping jacks
■50 second wall sit
Finisher: 100 crunches + 10 AbMat sit ups (as difficult a version as you can)

WOD: 40 push ups

1 minute 30 second plank

30 sit ups

30 lb arm curls 3 sets of 10 (900 lb total)

 
 

Wednesday 10th December

SNOW DAY!!!!!!

Tuesday December 9th

Warm up:...
■Run and or skip until HR > 120. Minimum one minute run and one minute stretch.
■Mobility: hip openers, squat walk and hop, leg swings + shoulder ROM, posterior deltoid with bands, partner shoulder stretch
■Stretch, bands, rollers as necessary

Strength component: Bench, Squats, Thrusters
■3 x 12 @ ~50-60% 3RM
■Between sets: 3 pull ups, 3 crunches
Reverse BW Pyramid
Complete the following, chip it if necessary: only one round
■50 sit ups
■40 push ups
■30 box jumps
■20 pull ups
■10 triceps dips
■40 sit ups
■30 sit ups
■20 box jumps
■10 pull ups
■30 sit ups
■20 push ups
■10 box step ups
■20 sit ups
■10 push ups
■10 sit ups
Your Personal WOD: 25 lb arm curls 2 sets of 10 (500lb per arm)
110 lb bench press 2 sets of 10 ( 2200 lb total)
15 sets of stairs
15 pull ups
renagade rows 30 lb 2 sets of 10 (3000 lb total)