Monday 11/9

Strength
2 x 5 Back Squat
2 x 3 Back Squat

WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (80% of last 5 rep max)
Pullups
- I don't want you to time this workout because I want you to focus on form for the deadlifts.  Try not to leave the bar on any of the pullup sets.

Post
3 rep max Back Squat

Sat. 11/7

Strength
3 x 3 Weighted Pushup
3 x 3 Weighted Pullup

WOD
On you own.  Choose a workout or movements we have done in the past and get some work in.

Fri. 11/6

Strength
3 x 3 Front Squat

WOD
3 x 8 Med ball presses w/partner
3 x 8 Med Ball Presses on GHD
Core and Forearm work of choice

- All med ball presses are max effort and explosive

Running
(12) 30 yd sprints
- Full recovery in between sprints...meaning you will be resting about 2 minutes between sprints

Thurs. 11/5

Strength

3 x 3 Deadlift

WOD

As many rounds as possible in 7 minutes of:

10 Pullups

10 Cleans @ 115 lbs (Hang or Power Clean)

Core

Landmines

3 sets of 8 each side

- Notice the use of my lower half in the video.  Be sure to pivot on the back side foot.  Add weight if you want, but don't go over 25 lbs.  Be explosive in this movement.

- There is a tool in the weight room that looks like a home plate... this is what you use for this exercise

Wed. 11/4

Day off.  Check back today.  I will be posting videos and information for upcoming workouts.  Keep working hard fellas.

Tues. 11/2

Strength
3 x 3 Hang Clean
-Bar cannot touch ground once you start the set

WOD
3 x 10 Weighted Back Extensions
3 x 10 Weighted Situps on GHD machine
3 x 10 Knees to Elbows
- All three exercises are to be done at a controlled pace, not for speed

Running
1 set of (10) 60 yd sprints followed by 1 set of (10) 30 yd sprints
- 2 minutes rest between sets
- 18 sec. rest between 60 yd sprints, 9 sec rest between 30 yd sprints
- These sprints are to be run at 85-90% each with an emphasis on long, powerful strides
- Do not cheat the rest, only allow yourself to rest the alloted time between sprints...

Monday 11/2

Strength
3 x 3 Back Squat

WOD (Changing metcon to wod (workout of the day) now since I don't plan on everyday being a timed metabolic workout)
4 x 8 Explosive Side-2-Side Jumps (4 sets of 4 each leg)
-Try and see how far you can go laterally.  Really load up between reps and explode of the plant leg)

Superset the next two exercises...
4 x 10 Step up to 1 legged RDL (4 sets of 5 each leg)
4 x 10 Pistols (4 sets of 5 each leg)
- Use the bench if you need support at the bottom of the squat, but only as support.

3 Rounds of as many clapping pushups as you can do.  After each round, hold a front plank for 1 min, then go on to the next round of pushups.