Wednesday 1/29

Heavy Leg Day

Awesome job last week!!

We are going heavy with the legs today..

Front Squat Pyramid Go up in weight every time you go down in reps..go down in weight every time you go up in reps...

10 reps
8 reps
6 reps
4 reps
2 reps
4 reps
6 reps
8 reps
10 reps

Hamstring Ball Curls  LINK

3 Sets of 20

Thursday 1/23

YOU NEED A PARTNER TODAY.  FIGURE OUT WHO YOU WILL BE WORKING OUT WITH.  THIS IS GOING TO BE A SPEED BASED WORKOUT.  IF YOU DO NOT HAVE A PARTNER YOU WILL NEED TO ALTER THE WORKOUT.  EMAIL SOMEONE TODAY AND FIGURE IT OUT.

YOU NEED A PHONE WITH A TIMER.  EMAIL LANGE THE TIME.  TOP TEAMS FROM EACH LEVEL WILL GET PROTEIN SHAKES NEXT WEEK.

ONLY ONE OF YOUR PARTNERS MUST BE GOING AT ONE TIME.  NOT TWO AT A TIME.  EACH EXERCISE MUST BE FINISHED BEFORE THE NEXT ONE IS PERFORMED.  HAVE ALL YOU WEIGHTS SET UP.   

90 THRUSTERS 
100 PULL UPS OR BAR ROWS ON SQUAT RACK
110 DEADLIFT
120 PUSH UPS
130 KNEE TOUCH PLANK

Tuesday 1/21

YOU NEED A PHONE TO USE AS A TIMER.  MAKE SURE YOU BRING IT.

YOU CAN WORKOUT ON YOUR OWN OR WITH A PARTNER.   ALL YOU WILL NEED IS A PLATE.  I WILL BE USING A 45 POUND ONE..AT LEAST TRY TO USE OVER 25 POUNDS.  

You will be doing all the moves straight and then your partner will go.  If you are a beast...you will do 8 sets..if you are weak..you will do 5..If you are by yourself..rest about a minute and a half in between.

Overhead Plate Squatt=30 Seconds (Try to balance a med ball on top of the plate)
Push up with Plate on Back=30 Seconds (or regular pushup)
Explosive Lunges Holding Plate=30 Seconds
Plate Woodchop (Left Side)=30 Seconds
Plank with plate on back=30 Seconds
Plate Woodchop (Left Side)=30 Seconds

Partner or someone will help put the weight on back!!

Friday 1/17 Workout

We did Legs on Wednesday so today we are going to focus on upper body.  We did this last week.  If you were here last week...ADD at least 5 pounds to each Stage.  YOU NEED A PARTNER.  FIGURE OUT WHO YOU ARE GOING TO WORK WITH.  Next week we will start getting back into crossfit workouts.

You will be doing two lifts:  Dumbell Chest Press and Lat Pulldown or Pullups

Stage One:  Lighter Weight

4 Sets of 4.  Slowly lower down the weight..count to 4 thousand..then EXPLODE up.  Rest about a minute.

Stage Two:  Heavy Weight

3 Sets of 8.  Normal Pace.  Go Heavy.

Stage Three:  Lighter Weight

3 Sets of 30/30/30 holds.  You will holding for 90 total seconds..try not to drop the weight at the three stages.

Wednesday 1/15

A day of repetition and trying to destroy your legs.

Warm Up:

30 Air Squats
3 Sets of 8 YTW Shoulder Raises

Workout:

Lift with a partner.  He goes..you go..add weight..he goes..you go..add weight...

10 sets 10 Reps

1 Set equals 5 Thrusters then straight to 5 Front Squats..

Have your partner go and add weight

Go Again

Do it ten times and not be able to walk tomorrow... :)

Supplemental..I would do this at the end

3 sets of 8 Swiss Ball Hamstring Curls