Advanced Fitness Programming Week #1
Workout #1
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
- Deadlift4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @85% x 2 ( 3-4 min rest between sets)
Work #2:
-Auxilary arm work. Bi's and Tri's. 2 exercises x 3 sets for each (10-12 rep range for each set, each movement)
Work #3:
-3 Minutes at Inversion (Handstand Hold against the wall)
Stretch
Workout #2
Warm Up: 3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Front Squat4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @85% x 2 ( 3-4 min rest between sets)
-Power Clean4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @85% x 2 ( 3-4 min rest between sets)
Work #2:
-150 Sit Ups (For Time)
Stretch
Workout #3
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
Every Minute On The Minute for 30 Minutes
-2 x Bench Press at 85%, immediately to 1 X Box Jump @ 36" (or as high as you can for all 30 reps)
Rest 5 Min:
Work #2:
-Aux arm work (same rep range as Workout #1, different movements)
Stretch
Workout #4
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work:
-Strict Pull Up x 75 reps. (switch up your grips as needed, no kipping)
-Strict Shoulder Press4 @ 65%, 3 @ 70%, 2 @ 75% x 2, 3 @70% x 2 ( 3-4 min rest between sets)
Work #2:
EMOTM for 10 Minutes
-50 meter sprint
Stretch
Workout #5
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work:
Easy 3 Mile Run at about 65% of Max Effort Pace (conversation pace) then 30 minute stretch session
Stretch
Advanced Fitness Programming Week #2
Workout #1
Warm Up: 3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Barbell Bench Press; 6 @ 50%, 5 @ 60%, 4 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.
Rest 5 Min:
Work #2; Every Minute on the Minute for 12 Minutes
-5 Pull Ups
-10 Push Ups
-15 Air Squats
(should take about 35-45 seconds)
Stretch
Workout #2
Warm Up: 3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Front Squat;5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.
Rest 5 Min:
Work #2:
-40 Power Cleans @ 50% 1RM (For Time)
Rest 3 Minutes
-40 Calorie Row (For Time)
Rest 3 Minutes
-40 Burpees (For Time)
Stretch
Workout #3
Warm Up: 3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Deadlift;5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.
Work #2:
3 Rounds (For Time)
-400 M Run
-21 Kettle bell Swings 60-65% of 1RM
-12 Deadlifts @ 50% of 1RM
Stretch
Workout #4
Warm Up: 3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Dumbbell Push Press;5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.
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Rest 5 Min:
Work #2:
7 Minute AMRAP
-30 Jump Rope Skips
-20 Sit Ups
-10 Burpees
Stretch
Workout #5
Warm Up: 3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-12 Straight Rounds; Each round is 3 minutes. For the first 2 minutes and 15 seconds of each round you are Rowing at a casual jog pace, then flat out Row sprint for 45 seconds to complete that 3 minute round. Record how many laps around a track that gets you. Same sequence as last Saturday except all done on a Rower.
Stretch
Advanced Fitness Programming Week #3
Workout #1
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Dumbbell Bench Press; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets.
Rest 5 Minutes:
Work #2:
20 Minutes, Every Minute on the Minute
-4 Wall Balls w/ 20lbs WB
-4 Burpees
Stretch
Workout #2
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Back Squat; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets
Rest 5 Minutes, then...
Work #2:
12 Min AMRAP
-8 Power Cleans @ 75% of 1RM
-12 Ring Dips
-16 Sit Ups
Stretch
Workout #3
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Deadlift; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets
Rest 5 Minutes:
Work #2:
21-15-9 (as fast as possible, do a 400 M Run after each round IE, do 21 pull ups then 21 KBS then run 400, then do your round of 15's and run etc.)
-Pull Ups
-Kettlebell Swings @ 53#'s
-400 M Run
Stretch
Workout #4
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
-Front Squat 3 x 10 @ 75% of 1RM, rest 3 minutes between sets
-Push Press 3 x 10 @ 75% of 1RM, rest 3 minutes between sets
Rest 5 Minutes:
Work #2:
10 Rounds (as fast as possible)
-5 Pull Ups
-10 Push Ups
-15 Air Squats
Stretch
Workout #5
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work:
-800 M Run @ 80% MEP
rest 4 minutes
-400 M Run @ 90% MEP
rest 4 minutes
-200 M Run @ 100% MEP
rest 4 minutes
-400 M Run @ 90% MEP
rest 4 minutes
-800 M Run @ 80% MEP
rest 4 minutes
600 M cool down run @ 55-60% MEP
Stretch
Advanced Fitness Programming Week #4
Workout #1
Warm Up: 3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
Once Thru For Time
-50 24" Box Step Ups
-50 Ring Rows
-50 KB Swings, 44#
-50 Walking Lunges
-50 Sit Ups
-50 55# Push Press
-50 Wall Ball
-50 Burpees
-50 DU"s or 150 singles
Stretch
Workout #2
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
12 min EMOM
-3 X Powercleans @ 95#'s
Work #2:
12 min EMOM
-5 X Pull Ups
-10 x Sit ups
Work #3:
Once thru for time
-50 Air Squats
-30 Deadlifts @ 50% of 1 RM
-10 Burpees
Stretch
Workout #3
Warm Up: 3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
Every Minute On The Minute for 15 Minutes
-5 X Burpees
Work #2:
-3000 M Row (For Time)
Stretch
Workout #4
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
100 Burpees (For Time)
Stretch
Workout #5
Warm Up:3 Rounds
-20 Sit Ups
-15 Air Squats
-10 Push Ups
-5 Burpees
Work #1:
Front Squats 2 . 2 . 2 (set of 2 with a 10 second rest x 3) x 5 with 3 minute rest between each grouping of 3 doubles
(during the middle minute of the of the 3 minutes of rest to Max Push Ups for 1 minute)
Rest 5 Min:
Work #2:
15 Min AMRAP
-200 M Run
-5 Strict Pull Ups
-10 Knees to Elbows
-15 Sit Ups
Stretch
WORKOUT LEGEND (GLOSSARY)
SI= Short Interval
LI= Long Interval
m= Meter
M= Mile
y= Yards
'= Feet
@bodyweight= load your body weight to the bar
BW= body weight Load your body weight to the bar
m/y= Meters or Yards
10"= 10 second rest
90”= 90 second rest
C2= Concept 2 Rower
TT= Time Trial= A measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called therace of truth. It is done alone and should be re-tested under similar conditions and the same distance/time.
Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE= Rate of perceived exertion , See RPE scale below.
Tabata= 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
On the Minute= Start each set at the beginning of a new minute.
On :45 seconds= You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.
Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing.
Hold within 2-3 seconds:The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.
Fouls= To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
AMRAP= As Many Rounds As Possible
AFAP= As Fast As Possible
Rx= as prescribed
"Unbroken"= if you come off the bar, you start that element again until completion
Strength and Conditioning WODS
#= lbs
Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common
Accommodating Resistance= Use of bands and/ or chains
OHS= Overhead Squat
Liftsare listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps.
1RM= 1 rep max
% percentageof weightwill be listed for personal and individual strength programming.
ME= Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.
DE= Dynamic Effort= Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval
Ground to Overhead= The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk.
"Double Up"=Up and back only touching a toe to the ground before ascend
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