WOD

NEW Phase 22 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body (Weeks 1 & 3)

6 sets
A. Flat BB Floor Press – 8-5-3-8-5-3 reps
2 min rest btw sets

3 sets
B. Australian pull up (feet elevated) – 10+7+5 reps (10secs)
1:30 min rest

3 sets
C1. Incline DB Press neutral  1 & 1/2 – 8 reps
C2. DB bicep curl – 3 reps shy of failure

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Total Body (Weeks 1 & 3)

4 sets
A1. Standing Overhead Press 8, 6, 4, 8, 6, 4 reps
A2. Pull Ups Wide Pronated 5, 5, 3, 3, 2, 2
A3. 90 sec Jump Rope
3 min rest

3 sets
B1. KB side lunge  8+5+3 reps | 10sec
B2. RDL 7+5+3 reps | 10secs
1:30 rest

4 sets
C. BB bicep curl (get heavier)
1:00 rest

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Upper Body (Weeks 2 & 4)

4 sets
A1. Incline DB Press – semi-pronated 8+5+3reps (10sec)
A2. Chin-up –  7+4+2 reps (10sec)

3 sets
B1. BB Floor Press – 5 + 5 reps (Tempo 5010 + 2010)
B2. DB Row – 10+7+5/each (Tempo 3010)

3 sets
C1. Leg March  10-12 reps
C2. Weight sit-ups 8 – 12 reps
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Total Body (Weeks 2 & 4)

4 sets
A1. BB Bradford Press 5-8 reps (unbroken)
A2. Lateral DB raise 15 reps
A3. Bicep curl 10-15 reps
3 min rest

3 sets
B1. DB Rear Delt Fly 10-15 reps
B2. Tricep Push Down 10-15 reps

3 sets
C1. Shoot throughs  12 reps/each
C2. Lying knees to chest  10 – 15 reps
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NEW Phase 21 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body (Week 1 & 3)

6 sets
A. Flat BB Floor Press – 8,5,3,8,5,3 reps
2 min

3 sets
B. Australian pull up – 10+7+5 reps (10 secs)
1:30 min rest

3 sets
C1. Incline DB Press – 12 reps
C2. KB Switch Row 10+8+5 (10 secs)

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Total Body (Week 1 & 3)

4 sets
A1. 3 Curtis P (1 power clean, 2 lunge, 1 push press)
A2. 1 min Row, Bike, or Ski @ 90-95% MHR
3 min rest

3 sets
B1. KB side lunge  5+3+2 reps | 10 sec
B2. RDL 8+5+3 reps | 10 sec

4 sets
C. DB hip thrust 15-20 reps/each (from the floor)
1:00 rest

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Upper Body (Week 2 & 4)

4 sets
A1. Incline DB Press – neutral 8+5+3 reps (10 sec)
A2. Chin-up –  7+4+2 reps (10 sec)

3 sets
B1. BB Floor Press – 8+5+3 – 3110
B2. DB Row – 10+7+5/each – 3010

3 sets
C1. Hollow crunch 10-12 reps
C2. Weight sit-ups 8 – 12 reps
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Total Body (Week 2 & 4)

4 sets
A1. BB Bradford Press 5-8 reps (unbroken)
A2. 1 min Row, Bike, or Ski @ 90-95% MHR
3 min rest

3 sets
B1. DB Rear Delt Fly 10-15 reps
B2. BB Bicep Curl 10-15 reps/each

3 sets
C1. Chin up 10-12 reps
C2. DB Tricep kickback 10-12 reps

NEW Phase 20 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body (Week 1 & 3)

4 sets

A1. Flat DB Floor Press – 5 + 5 reps – 5010 + 2010

A2. Chin-up – 5+3+2 reps (10secs)

3min rest

3 sets

B1. Incline DB Press –  8+5+3 reps (10secs)

B2. Bent Over Barbell Row 8+5+3 (10secs)

3 sets

C1. DB Curl Semi-Supinated 10-12reps

C2. DB Tricep Extension 10-12reps

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Lower Body ( Week 1 & 3)

2-3 warmup sets

4 sets

A1. 2 Muscle Snatches + 2 Overhead Squat

A2. 1 min Row, Bike, or Ski @ 90-95% MHR

3 min rest

3 sets

B1. BB Back Squat 10+7+5 reps | 10sec- feet middle

B2. RDL 8+5+3 reps | 10secs

3 sets

C. Calf Raises 15-20reps/ea (plate + DB)

1:00 rest

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Upper Body (Week 2 & 4)

4 sets

A1. Incline DB Press 5+5 reps – 5010 + 2010

A2. Pull-Up Wide – 5+5 reps – 5010 + 2010

B1. BB Floor Press – 8+5+3 – 3110

B2. 2xDB Row – 10+7+5 – 3010

3 sets

C1. Moving Plank  10-12 reps

C2. Hang Single Leg Raise 10-12 reps

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Total Body ( Week 2 & 4)

4 sets

A1. Power Clean 10 reps (unbroken)

A2. 1 min Row, Bike, or Ski @ 90-95% MHR

3 min rest

3 sets

B1. Push Press  8+5+3 | 10 secs

B2. Lateral DB Raise 10-15reps/ea

3 sets

C1. Moving Plank 10- 12 reps

C2. Hanging Leg Raises 10-12 reps

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NEW Phase 18 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body (Week 1 & Week 3)

A1. Close Grip Floor Press

A2. Flat DB Fly (pronated)

B. Snake Bite

10,9,8,7,6,5,4,3,2,1

Diamond Pushup

1,2,3,4,5,6,7,8,9,10

Strict Chin-up

3sets

D. DB Alternating Bicep Curl 8-12 reps

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Lower Body (Week 1 & Week 3)

A. Snatch Balance 5 x 5

3 sets 8-10 reps

B1. Front foot elevated DB split squat

B2. Split stance DB RDL

B3. Lateral DB squats

Snake Bite (reverse)

1,2,3,4,5,6,7,8,9,10

Pushups

10,9,8,7,6,5,4,3,2,1

Strict Pull-ups

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Upper Body (Week 2 & Week 4)

3sets 6-8reps

A. BB Bradford press

4sets 10reps

B1. Single Arm DB Row (supinated grip)

B2. Single Arm Neutral Grip Press

3sets max

C1. Seated Arnold press

3sets 5 reps/each

D. Turkish getup

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Lower Body (Week 2 & Week 4)

4 sets 8-12 reps

A1. Duck Stance BB Squats

A2. BB RDL – tempo 4secs down

3 x 20 reps

B. DB Sissy Squats (heels high)

Snake Bite

1,2,3,4,5,6,7,8,9,10

Pushups

10,9,8,7,6,5,4,3,2,1

Ring Rows

 

Starting March 22nd, we will be starting a NEW strength cycle with Sumo Deadlifts and Front Squats.  These will be performed on Tuesday and Friday.  We will also be incorporating gymnastics movements (pull-ups and handstand push-ups).

Sumo Deadlifts-  Trains your quads slightly more then the conventional deadlift and the bar moves 20% less during the Sumo Deadlift.  Creating less mechanical work.

Set up of our Sumo Deadlift- Position your feet outside shoulder width and point your toes out to the side 25 degrees.  When you grip the bar your hands are inside the legs.  You will also sit your butt down creating a squat like stance.

 

Front Squats- Improving your strength will set up a better foundation for your back squats and other lifts.  Having the bar across the front of the collar bone forces the lifter to maintain a much stricter upright stance and a direct up and down movement during the squat.

 

Pull Ups-  We will be working on different variations based on each individual.  From getting your first body weight pull-ups to butter-fly pull-ups.

 

Handstand Push-Ups- Working on variations based on each individual.  From elevated feet, kicking up on the wall and kipping HSPU.

 

This Strength Cycle will be going on for the next 10 Weeks.  We will be using the Wendler Method and re-testing on week 5 and then re-setting for the next 5 week cycle.

NEW Phase 17 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body (Week 1 & 3)

2-3 warmup sets

3 sets

A1. Power Clean 10reps @ 70% of 1RM (t&g)

A2. 2min Row @ 90-95% MHR

3min rest

3 sets

B1. KB snatch + press 8-12reps

B2. Bent-over DB Row – pronated elbows out

1:30 rest

3 sets

C1.  Barbell curl 8-12 reps

C2. Ring dips 8-12 reps

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Lower Body (Week 1 & 3)

2-3 warmup sets

3 sets

A1. Clean High Pull 10 reps @ 70% of 1RM

A2. 2min Double Under @ 90-95% MHR

3min rest

3 sets

B1. Overhead squat 8-12 reps

B2. Staggered stance DB RDL 8-12reps 4010 tempo

1:30 rest

3 sets – Snake Bite

C1. 10,9,8,7,6,5,4,3,2,1 reps

Pushups – military

C2. 1,2,3,4,5,6,7,8,9,10 reps

Pull-ups – strict

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Upper Body (Week 2 & 4)

2-3 warmup sets

3 sets

A1. Push Press 8-10reps @ 70% of 1RM

A2. 2min Bike @ 90-95% MHR

3min rest

3 sets

B1. Floor press 10reps @70% of 1RM

B2. Incline DB flye 8-12 reps

1:30 rest

3 sets

C1. Barbell bicep curl 8-12 reps

C2. Chin-up – supinated 8- 12 reps

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Lower Body (Week 2 & 4)

2-3 warmup sets

3 sets

A1. Jerk 6reps/ea @75% of 3RM (t&g)

A2. 2min Row @ 90-95% MHR

3min rest

3 sets

B1. Wide stance back squat 8-12reps

B2. Barbell reverse lung 8reps/ea

1:30rest

3 sets

C. Turkish getup 8-12 reps/ea

1:00rest

NEW Phase 16 Accessory and Strength.  Please read below to see what movements we will be working over the next 4 Weeks!

 

Wendler (Upper Body Week 1)
Week 1
1RM
A1. Floor Press
2min rest

4 sets
A1. Banded lateral raise 10-15 each
A2. Barbell high pull (banded) 8 reps
A3. Banded face pull (2sec hold)- under hand 15 reps
2:00 rest

3-4 sets
B. BB curls banded 8-12 each
1:30 rest

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Lower Body (Week 1 & Week 4)

4 sets
A1. Heel elevated front squat 10, 8, 5, /10 – 20 reps
A2. DB single leg RDL 10 reps

4 sets
B1. BB hip thrusters 10 reps
B2. DB walking lunges d&b

3 sets
C1. DB split squat hamstring focus 10 each
C2. DB stiff legged deadlift 4010 tempo – 10 reps

– – – – – – – – – – – – – – – – – – – –

Upper Body (Week 2)

Wendler
A1. Floor Press
2min rest

Warm Up:
Every 2:00
5 reps @ 30%
5 reps @ 50%
3 reps @ 60%
Then…
5 @ 65%
5 @ 75%
5 or More @ 85%

Going every 2:00 for working sets

4 sets
B1. Pull-ups 5 reps (weighted)
B2. BB Curl 1&1/2 reps 8reps
2:00 rest

3 sets
C1. Landmine kneeling rotations 15 each
C2. Zottoman curl 8-10 reps
1:30 min rest

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Lower Body (Week 2 & Week 4)

2 – 3 Warm up sets
4sets 8-10ea
A1. Overhead squat 6 reps 4010 tempo
A2. BB RDL 8reps 4010 tempo
2:00 rest

2-3 warmup sets
4sets
B1. Bulgarian Split Squat – quad focus
B2. KB Cossack squat 8 each
1:30 min rest

3 sets
C1. Hollow hold 60 secs
C2. Open hold 60 secs
1:30 min rest

– – – – – – – – – – – – – – – – – – – –
Upper Body (Week 3)

Week 3
Wendler
A1. Floor press
2min rest

Warm Up:
Every 2:00
5 reps @ 30%
5 reps @ 50%
3 reps @ 60%
Then…
5 @ 75%
3@ 85%
1 or More @ 95%

Going every 2:00 for working sets

4 sets
A1. Banded lateral raise 10-15 each reps
A2. Barbell high pull (banded) 8 reps
A3. Banded face pull (2sec hold)- under hand 15 reps
2:00 rest

3-4 sets
B. BB curls banded 8-12 each reps
1:30 rest

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Upper Body (Week 4)

Week 4
Wendler
A1. Floor Press
2min rest

Warm Up:
Every 2:00
5 reps @ 30%
5 reps @ 50%
3 reps @ 60%
Then…
5 @ 40%
5 @ 50%
5 @ 60%

Going every 2:00 for working sets

4sets
B1. Pull-ups 5 reps (weighted)
B2. BB Curl 1&1/2 reps 8reps
2:00 rest

3sets
C1. Landmine kneeing rotations 15ea reps
C2. Zottoman curl 8-10 reps
1:30min rest2/9/22, 2:06 PM

NEW Phase 15 Accessory and Strength Work Starts THURSDAY THE 6TH!  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body ( Week 1 & Week 3)

2 Rounds

:45 Work / :15 Rest

Plank step downs

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

Rest 2:00

Wendler

Week 1 and 5 retest

1 rep max

A1. Over head Press

2min rest

4 sets

A1. Barbell lateral raise 10-15 each reps

A2. Barbell high pull 8 reps

A3. Banded neck pulls – over hand 15 reps

2:00 rest

3-4 sets

D. DB hammer curls 8-12 each reps

1:30 rest

– – – – – – – – – – – – – – – – – – –

Lower Body (Week 1 & Week 3)

1 Round

:60 Work / :15 Rest

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

4 sets

A1: Wide stance Barbell back squat  8-10reps

A2. DB step back 1/14 rep 10each reps

2 min rest

4 sets

B1. KB cossack lunge 8-10 each reps

B2. Calf Raise BB or DB 10-15 reps

2:00min rest

4 sets

C1. DB hamstring curl 1/1/4 reps 8-10 reps

C2. Barbell bicep curl – 8-10 reps

2:00 min rest

– – – – – – – – – – – – – – – – – – – –

Upper Body (Week 2 & Week 4)

2 Rounds

:45 Work / :15 Rest

Plank step downs

Side Plank dips R

Side Plank dips L

Bicycle crunches

Rest 2:00

Week 2 Wendler

A1. Over head Press

2 min rest

Warm Up:

Every 2:00

5 reps @ 30%

5 reps @ 50%

3 reps @ 60%

Then…

5 @ 65%

5 @ 75%

5 or More @ 85%

Going every 2:00 for working sets

4 sets

B1. Pull-ups 5 reps

B2. Incline Landmine Split stance BB press 10 each reps

2:00 rest

3 sets

D1. Spartan  8-10 reps

D2. Landmine BB seated twists 15 each reps

1:30 min rest

– – – – – – – – – – – – – – – – – – – –

Lower Body (Week 2 & Week 4)

1 Rounds

:60 Work / :15 Rest

Side Plank dips R

Russian Twists

Side Plank dips L

Bicycle crunches

4 sets 8-10 each

A1. Bulgarian Split Squat – quad focus

A2. KB single leg deadlift

2:00 rest

4 sets

B1. Romanian deadlift 8 reps

B2. KB Side lunge to Press 3×8

1:30min rest

3 sets

C1. Hollow hold 60 secs

C2. Open hold 60 secs

1:30min rest

NEW Phase 14 Accessory and Strength Work Starts THURSDAY THE 11TH!  Please read below to see what movements we will be working over the next 4 Weeks!

Upper Body (Week 1 & 3)

Wendler

A1. Floor Press

2min rest

3 sets

B1. Incline Landmine BB press – 3 x 10 each

B2. Banded faces pulls 3 x 15 each

1:30 rest

3 x 8-10 reps

D1. Spartan

D2. Landmine twists

1:30 min rest

– – – – – – – – – – – – – – – – – – – –

Lower Body (Week 1 & 3)

4 Sets

A1: Landmine Low Box Squat 4 x 8-10 reps

A2. Staggered Stance Deadlift 4 x 6 each

4 Sets

B1. Landmine Reverse Lunge 4 x 8-10 each

B2. Calf Raise BB or DB 4 x 10-15 each

2:00 min rest

4 Sets

C1. ChinUps 4 x 5 reps

C2. DB Bicep Curl 4 x 8-10 reps

2:00 min rest

– – – – – – – – – – – – – – – – – – – –

Upper Body (Week 2 & 4)

Wendler

A1. Floor Press

2 min rest

4 Sets

A1. Rack pulls 4 x 6-8 reps

A2. Chin up 4 x 5 reps

2:00 rest

3 Sets

C2. Banded Face pull 3 x 15 reps

1:30 rest

– – – – – – – – – – – – – – – – – – – –

Lower Body (Week 2 & 4)

4 Sets

A1 – Front foot elevated DB split squat 4010

A2 – Single leg DB deadlift

2:00 rest

4 Sets

B1  – cannon ball squat 1 & 14 rep – 4 x 5 reps

B2 – Spanish squat – 4 x 15 reps

1:30 rest

3 Sets 8 reps

Good morning

NEW Phase 13 Accessory and Strength Work Starts THURSDAY THE 14TH!  Please read below to see what movements we will be working over the next 4 Weeks!

 

Upper Body  – Back  (Week 1 & 3)

4 sets

A1. Kroc Rows 4 x 8 each

A2. Neutral Grip Pull-up 4 x 5-8 reps

2:00 rest

3 sets

B1. Bent Over Row – supinated grip 3 x 10 reps

B2. DB Pullovers 3 x1 5 reps

2mins rest

3 x 8-10 reps (super set)

D1. Hanging raises

D2. Landmine twists

1:30min rest

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Lower Body (Week 1 & 3)

4 x 8-10 each (Super Set)

A1. Bulgarian Split Squat – quad focus

A2. Front Foot Elevated Reverse Lunge – glute focus

2:00 rest

4 sets

B1. BB Hip Thrust 1 & 1/4 reps 4 x 5

B2. Side Step to Press 3 x 8 reps

1:30min rest

3 sets

C1. Hollow crunches – prone position

C2. L-Sit max hold

1:30min rest

– – – – – – – – – – – – – – – – – – – –

Upper Body ( Week 2 & 4)

4 sets 10/8/6/4

A1. Floor Press

A2. Bent Over Row – pronated grip

2min rest

3 sets

B1. Wide DB Press – supinated 3 x 10-15 reps

B2. Face pull 3 x 15 reps

1:30 rest

3 sets

3 x max reps

C1. Lateral raise 3 x 10-15 reps

C2. Bent over DB Rear Delt Row 3 x 10-15 reps

1:30 min rest

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Lower Body ( Week 2 & 4)

4 sets

A1: Landmine Low Box Squat 4 x 8-10 reps

A2. Staggered Stance Deadlift 4 x 6 each

4 sets

B1. Landmine Reverse Lunge 4 x 8-10 each

B2. Calf Raise BB or DB 4 x 10-15 each

2:00min rest

4sets

C1. Chin-up 4×5

C2. DB Bicep Curl 4×8-10

2:00min rest