WOD

Squats and the “Deadly Deficit”

Squats and the “Deadly Deficit”

Back Squat (10@60%-8@70%-8@75%-8@80%)
Deadly Deficit (AMRAP – Reps)
“Deadly Deficit”
AMRAP 12
12-9-6-3-6-9-12
200m Run
Front Squat (185,125)
Deficit Hand Stand Pushups (6″,4″)–(45+25 plate, just 45 plate)

L3:(155, 105) (HSPU)
L2: (135, 95) (HSPU off box/mat)
L1: (95,65) (Pike Pushups)

Finisher
3 RDS
10 each side – Pistols or 1 Leg Squats of box – add weight if possible
20 each side – Medicine Ball Russian Twists (20,14)

Fit Camp

Fit Camp
Beer Mile for Boobs Oct 13!

Warm-up
8 Mins of:
Agility Ladder Drills
Core
3 Rounds
1 Minute- Runners Situps
1 Minute – Leg Raises
1 Minute – Bicycle Crunches
Rest 1 Minute between rounds
Metcon (AMRAP – Rounds and Reps)
“Horsepower”

AMRAP 6
40 Walking Lunges
10 Burpee Box Jump Overs

RX+: (45,35 Plate OH)

Metcon (Time)
“Dubs does it”

3 Rounds for time
300m Row
50 Double Unders
10 Burpees

*100 Singles


Wednesday

Wednesday
-Beer Mile for Boobs OCT 13th Registration starts Friday!
-Weather permitting there will be no afternoon classes, please join us at Lululemon at Derby Street Hingham for a workout

Gymnastics
Kipping Ring Dips
Ring Dips
Ring Dip Holds
Negatives

-Create an EMOM or skills session

Metcon (Time)
“Danky”
1-2-3-4-5-6-7-8-9-10
Deadlift (225,155)
20-18-16-14-12-10-8-6-4-2
Ring Dips

L3: (185, 125) (Horseshoe Dips)
L2: (155, 105) (Banded Dips)
L1: (115, 80) (Box Dips)

*15 min Cap

Finisher
4 Rounds
8-12 Reps – DB Flat Bench Press
15-20 Reps GHDSU
Extra Oly
Every 2:00 for 7 sets
Power Clean + Hang Power + Power Clean + Hang Power
-add weight each set until Max

Tuesday

Tuesday

Pull-ups (50 for time )
-Strict pull-ups
-Partner assisted
-Banded

*Choose your hardest variation

“One-80” (Time)
“One-80”
3 Rounds
30 KB Swings (70,53)
30 Box Jumps (24,20)
30 Toe 2 Bar

L3: (53,35) (Knee 2 Elbow)
L2: (35,26) (Step-ups)
L1: (26,18) (Knee Raise)

Cash Out
Superset
5×8 BB Underhand Bent Over rows – build to 3 heavy sets
5x 1Minute Plank- Try and add 10 seconds to each plank each round

Monday

Monday

Back Squat (10@60% 8@65% 6@70% 6@75% 6@80%)
Rest 2:00 between heavy sets
Made in America (AMRAP – Reps)
“Made in America”

4 Rounds
AMRAP 2-minutes:
10 thrusters
200-m row
Max-rep thrusters
Rest exactly 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.

L3: (75,55)
L2: (55, 45)
L1: (7 Thrusters) (150m Row)

Core
1) Back ext 4×15-20
2) 7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–
work up to the heaviest possible
Rest :90 seconds between sets

Partner Saturday

Partner Saturday
A message from Jason:
You may have noticed a lot of running lately, get used to it. Building the endurance base will dramatically help you in the OPEN this year!

Team Jared (Time)
“Team Jared”
Teams of Two

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Rx+: wear a vest

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Friday

Friday

Back Squat (10@60% 8@65% 8@70% 8@75%)
Rest 2:00 between sets
Metcon (Time)
“Dubstepping”

21 Front Squats (135,95)
60 Double Unders
15 Front Squats (135,95)
60 Double Unders
9 Front Squats (135,95)
60 Double Unders

L3: (115,80) (:50 DU)
L2: (95,65)
L1: (Goblet Squats) (120 SU)

12 Min cap
Cash Out
4×10-15
1)DB Reverse Fly Terminators
-Hold a back extension on the GHD while performing DB reverse flys with straight arms
2) 4×12 (6ea) Bulgarian Split Squat (Heavy)

Fit Camp

Fit Camp

Warm-up
WARM-UP
12 minutes of:
10 wall Balls (20/14)–focus on depth not weight
10 1 arm wall ball Push Ups (5 ea)
20 wall ball russian twists (20/14)
200m Run w/ Ball
Core
200 Ab Mat SU (Time)
For Time

8 min cap
Metcon (No Measure)
3 Rounds
(40 seconds each station)

KB Sumo High Pulls (53,35)
Box Dips
Jump Rope
Wall Sits at 90 degrees

*After all 3 rounds are complete. Run 400m

Metcon (No Measure)
For Time

250m Row
20 1 Arm DB or KB Renegade Rows (use one DB/KB and alternate sides)(no pushups)
200m Suitcase Carry (53,35) – use just one KB/DB and switch arms as needed
20 1 Arm DB or KB Renegade Rows (use one DB/KB and alternate sides)(no push ups)
250m Row


Weightlifting Wednesday

Weightlifting Wednesday

1 Hang Power Clean+1 Power Clean + 1 Hang Power Clean (7×1)
1 Hang Power Clean+1 Power Clean + 1 Hang Power Clean
(MAX)

-Every :90 for 7 sets comlete a complex
-Work up to a daily max
Metcon (AMRAP – Reps)
Barbell Conditioning

3 Rounds
Max unbroken reps of Hang Power Cleans (70-75%)
Rest 2:30

-the goal is 10-20 reps per round
-use a max from today or a true Hang Power Clean 1RM if you have one
-Score= total reps
1 Mile Run (Time)
Cash Out
1) Banded Pull Thru’s 100reps
2) Ab Wheels 4×15-20

Tuesday

Tuesday
When using most strength training programs, like this one, you should use 90% of your 1 rep max when entering in your percentages, this is called your “Training Max”. This allows for a consistent increase in strength over the 10 week program. Newer members may not fall in this category because their one rep maxes are increasing daily but this is of more concern for our veteran athletes. If you can not hit your percentages in the first few weeks then lower your Training max, but if you are crushing the percentages then you may increase slightly after the first 3 weeks.

Back Squat (10@60% 8@70% 6@75% 4@80%)
-Use training max
-Rest 1:30-2:00 between sets
-Newer athletes can use RPE, adding weight each set
911+1 (Time)
“911+1”
3 Rounds
9 Over Head Squats (135,95)
1 Rope Climb (15ft)
11 Chest 2 Bars

L3: (95,65) (pull-ups)
L2: (75,55) (1 Wall Walk) (5 Negative Pull-ups)
L1: (Front Squat) (Ring Rows)

12 Min Cap

Cash Out
4 Rounds of:
10 DB Step ups each side – heavy
15 Weighted Back Extensions (use a plate on your chest)

1 9 10 11 12 13 15