Wendler Cycle

Week of 10/9 - 10/16 (Wendler 5-5-3-3-1 - Week one)

Monday 10/10

A. BS (+Band work) x 5-5-5+ @ 95-135-185-225-270-295-320 (x8 w/ belt)

B. Bent Rows x 5 @ 95-135-165-185-195-205+

C. Lactate Tester (Retest)

3 rounds of 

10 KBS - 70#

10 Burpees

Rest 3 min; x 3 tests

Times: 2:14-2:17-2:46*

*Hit threshold after first round of ten KBS and Burpees. Felt the bottom drop out.

Wednesday 10/12

A. PC (+Rotator Cuff Band Work) x 5-5-5+ @ 95-135-155-175-190-205 (x6)

B. Press x 5-5-5+ @ 45-75-105-115-125 (x8)

C. 10 min AMRAP

3 Bar MUs

20 OH Walking Lunge steps @ 65#

Rounds: 5* with :10-12 left.

Then 2 BMU after time to make 20 total.

*did 1 round before starting clock - 6 total

Friday 10/14

A. FS (+Band work) x 5-5-5+ @ 95-115-145-170-200-220-240 (x8 w/ belt)

B. Wtd Pull-ups x 5-5-5+ @ BW-25-30-35(10) - add 5# to each set and repeat reps next week.

C. 5 rounds of

10 Sandbags over the bar @ 90#

10 Ball Slams

10 Push-ups

10 TTB

Time: 16:50 (@Z2)

Week of 10/16 - 10/22 - Wendler week 2 (repeat of week 1)

Monday 10/16

A. BS (+Band work) x 5-5-5+ @ 95-135-185-225-275-300-325 (10)*

B. Bent Rows x 5 @ 95-135-155-175-185-195 (8)

C. Metcon Medley

6 min AMRAP of

5 Hang Power Snatch - 75#

15 DUs 

Rounds: 7+5+10...finished last 5 AT

Rest 3 min

7 rounds of

5 Dips (completed 10 rounds to make an even 50)

10 AB Wheel

Wednesday 10/12

A. DL + HPC (+Rotator Cuff Band Work) x 5-5-5+ @ 95-135-155-175-185-195(5)

B. Press x 5-5-5+ @ 45-80-110-120-130(x8)

C. 5 rounds of

15 Ring Rows 

HS walk AFAP

20 Russian Step-ups

Friday 10/14

A. FS (+Band work) x 5-5-5+ @ 45-95-135-175-205-225-245 (x...)

B. Wtd Pull-ups x 5-5-5+ @ BW-30-35-40 (x...)

C. 5 rounds of

5 Burpees

10 Sledge hammer swings

10 Dead Bodies @ 90#

Time: 10:37*

*did an extra set of Burpees and Sledgehammer swings A.T.

+

3 D/B Sandbag loaded carry + 1 Down

Cleaned up stuff b/t trips.

Wendler 5-3-1 - Week of 10/23 - 10/29 (Week 4)

Monday 10/24

A. BS x 3 @ 95-135-185-225-285-315-340 (x7)

B. BB Rows x 3 @ 135-160-185-195-205 (x7)

C. 7 min AMRAP of 

3 SGDL - 95#

3 HPS - 95#

5 BJ

Rounds: 9 rounds + 3 + 2, finished 10th round in 7:23-24

+

Rest 3 min

+

5 rounds @ Z1 of

5 Dips (+4 more while cleaned up)

10 GHD

15 BE

Time: 7:56-8:00

Wednesday 10/26

A. DL + HPC x 3+3 @ 45-95-115-135-165-185-195-205(x 4 w/ belt)

B. Press x 3 @ 45-95-120-130-140 (6)

C. 5 rounds of

Legless Rope Ascents from seated x AHAP (8-8-8-8-8)

HSW x AFAP (15*-20-18*-20-30)

95# FR Walking Lunges - 20 steps

+

3 rounds of

Blob grip Farmers Carry - D/B

10 Hollow Rocks

Friday 10/28

A. FS x 3 @ 45-95-135-185-215-235-255 (x 7)

B. Wtd Pull-ups @ BW-40-45-50-55(x 9)

C. RDL x 10 @ 135-185-195-205

D. 5 rounds @ Z1 of

Prowler Sled Push x 30yd @ 90#

Sandbag Carry D/B x 30 yd (drop and switch shoulders b/rat trips) w/ 90# bag

E. 3 rounds @Z1 of

Prowler Sled Pull x 30yd @ 90#

10 Dead Bodies w/ 90# bag

Wendler 5-3-1 - Week of 10/30 - 11/5 (Week 5)

Monday 10/31

A. BS x 3 @ 135-185-225-265-295-320-345 (x 10 w/ belt)

B. BB Rows x 3 @ 135-165-190-200-210 (x 6)

7 min AMRAP of

2 HP Snatch - 115#

10 Split Lunge jumps

12 Push-ups

Rounds: 6 rounds + 2HPS + 10 Split LJs

Finished Push-ups after time.

Wednesday 11/2

A. DL + HPC x 3+3 @ 45-95-115-135-175-190-200-210(3-raw)

B. Press x 3 @ 45-70-95-115-125-135-145(6)

C. 5 rounds of

4 bar MUs - UB-UB-UB-UB-3+1 (4+1 after time to make 25 total)

75# OH Walking Lunges x 20 steps

Rest as needed b/t rounds

Friday 11/4

A. FS x 3 @ 45-95-135-185-220-240-260(x 8 w/ belt)

B. Weighted Pull-ups x 3 @ BW-45-50-55-60 (x8)

C. 5 rounds of 

7 Bar Dips

90# FC - D/B

HSW AFAP - 19-21-Broken(15-16)-18-32 (114-115)

Wendler 5-3-1 - Week of 11/6 - 11/12 (Week 6)

Monday 11/7

A. BS x 3 @ 135-185-225-255-285-315(5)-340(3)-365(x 7)

B. BB Rows x 3 @ 135-165-190(5)-205(3)-220(1+)

C. 10 rounds @ Z1-Z2

1 Sn. Grip DL + 1 HPS @ 135#

6 BF Burpees

Time: Approximately 7:38ish

Wednesday 11/9

A. DL + HPC x 5-3-1 @ 45-95-115-135-170-195(5)-210(3)-225(1+1TnG)-245x1 TnG

B. Press x 3 @ 45-95-115-135(5)-145(3)-155(x 3)

C. 30 Alternating TGUs in 7:00

Friday 11/11

A. FS x 5-3-1 @ 45-95-135-185-220-240(5)-260(3)-280(x 5)

B. Weighted Pull-ups x 3 @ BW-45(5)-55(5)-65(3)-75(x 6) + 18 BW dead hangs

C.  5 rounds of

20 KBS - 70#

10 Bar Dips

10 Wall slams/side - 20#

Deload - Week of 10/2 - 10/8

Monday 10/3

A1. BS x 5 @ 95-135-185-225-250-275

B. KB Circuit 10 --> 1 @ Z1 of

Split jumps

American KB Swings - 55#

SA Rows - 55#

SL DL - 55#

SA KB Press - 40#

AB Wheel (kneeling

Time: 29:38

Wednesday 10/5

A1. PC x 5 @ 95-135-155-165-175

A2. BB Press x 5 @ 45-70-95-95-95

B. 5-7 rounds of

GS

Ball Slams

10 Sandbag over bar

Friday 10/7

A. FS (+ Band work) x 5 @ 95-135-165-185-205

B. 5 rounds @ Z1 of:

6 Pull-ups

12 Dead Bodies - 90#

1 trip down and back w/ 70# Sandbag held at waist 

Time: approximately 15:30

Mad Cow - Week of 9/25 - 10/1

Monday 9/26 

A. BS x 3 @ 95-135-185-225-265-295-325-350*-380*

B. PC x 3 @ 95-135-165-195-205-215-225-235

C1. Press x 5 @ 45-95-125-145-145-145

C2. BB Rows x 8 @ 135-180-180-180-180

Wednesday 9/28

A. BS x 5 @ 95-135-185-225-265-295-325-325

B. Clean Pulls x 3 @ 135-195-215-235-255-275-295

C. Wtd Pull-ups x 7 @ 50-50-50-50

D. Wtd Push-ups x 10 @ BW-25-45-55-65-45

Friday 9/30

A. BS x 3 @ 95-135-185-225-275-305-335-365-390-325x12

B. Clean x 3 @ 95-135-170-185-200-215-230(1+2HPC)-245x1HPC

C1. DB Rows x 10 @ 100-100-100

C2. GHD Sit-ups x 15-15-15

C3. Wall Slams x 10-10-10 each side

C4. BU KB Press x 7-8 x 3

Mad Cow - Week of 9/18 - 9/24

Monday 9/19

A. BS x 5 @ 45-95-135-185-225-260-285-315-340-370(4)

B. PC x 5 @ 95-135-165-180-195-210-225(4)

C1. Press x 5 @ 95-135-145-145 (4)

C2. BB Rows x 8 @ 135-175-175-175

Wednesday 9/21

A. BS x 5-5-5-5 @ 45-95-135-185-225-260-285-315-315

B. 135-185-205-225-245-265

C1. Wtd Pull-ups x 6 @ BW-50-50-50-50(6+1)

C2. Wtd Push-ups x 10 @ BW-25-35-45-55

D. For time: 50 Dead Bodies @ 90# - 7:04

Friday 9/23

A. BS x 5-5-5-5-3-8 @ 45-95-135-225-260-285-315-340-380(DNA)-315(x12 w/ belt)

B. PC x 5-5-5-5-3-8 @'95-135-170-185-200-215-230-205

C1. DB Rows x 10 @ 100-100-100

C2. Ab Wheel x 20-20-20-20

C3. BU Press x 10-7-7-7-7

C4. Sand bag Sprint-ish @ 70 x D/B-D/B-D/B

Mad Cow - Week of 9/4 - 9/10

Monday 9/5

A. BS x 5 @ 45-135-195-225-250-275-300-340*-355*

B. PC x 5 @ 95-135-175-185-195-205-215

C1. BB Press x 6 @ 95-115-135-135-135-135

C2. BB Row x 8 @ 135-165-165-165-165-165

D. 5 rounds of

10 Sand Bags Over the Bar @ chest height - 90#

1 lap around weight room holding 70# Sand Bag in front at waist height 

E. Russian Ab Wheel x 20 x 4 (Max core tension each rep)

Wednesday 9/7

A. BS x 5 @ 45-135-195-225-250-275-300-300

B. Clean Pulls x @ 135-185-190-210-225-245

C1. Wtd PUs x 5 @ 50-50-50-50-50

C2 Wtd Push-ups x 10 @ 25-35-45-55(8)-25(12)

D. 5 rounds d/b w/ 100# DB of

Suitcase Carry - R

Suitcase Carry - L

Goblet Carry 

Friday 9/9

A. BS x 5-5-5-5-5-5-3-3-9 @ 45-135-205-250-280-305-335-360-300

B. PC x 5-5-5-5-5-5-3-8 @ 95-135-185-195-205-220-195

C. 3 rounds of

12 GHD Sit-ups

Pinch-Grip FC Down - 45 bumper/hand

10 Burpees

Pinch-Grip FC Down - 45 bumper/hand

Week of 9/11 - 9/17

Monday 9/12

A. BS x 5-5-5-5-4 @ 45-135-205-250-280-305-335-360

B. PC x 5 @ 95-135-180-190-200-210-220

C1. Press x 7 @ 45-95-115-135-135-135-135

C2. BB Rows x 8 @ 135-170-170-170-170-170

D. 5 rounds of

10 Dead Bodies

Shoulder and Sprint D/B

Wednesday 9/14

A. BS x 5 @ 45-135-185-225-250-280-305-305

B. Clean Pulls x 5 @ 135-195-215-235-255

C1. Wtd Pull-ups x 5 @ BW-25-50-50-50-50-50

C2. Wtd Push-ups x 10 @ BW-25-35-45-55-45(6+AMRAP BWx14)

D. 5 rounds of

Sandbag over bar

Walk around room

Friday 9/16

A. BS x 5-5-5-5-3-8 @ 45-135-185-225-250-280-305-335-370-305

B. PC x 5-5-5-5-3-8 @ 96-135-185-195-205-215-225-185

C. Ab Wheel @ 2 x 25reps

Random

Friday 9/2

A. BS x 5-5-5-5-3-8 @ 45-135-195-240-265-295-325-355-295

B. PC x 5-5-5-5-3-8 @ 135-185-195-205-215-195

C1. BU KB Press x 10-10-10-10

C2. DB Row x 10 @ 100-100-100-100

D. 5 rounds of

10 Dead Bodies - 90#

10 Sledgehammer Swings - 8#

10 Burpees

Mad Cow - Week of 8/21 - 8/27

Week of 8/21 - 8/27

Monday 8/22

A. BS x 5 @ 45-135-185-235-260-285-310-335

B. PC x 5 @ 95-135-160-170-180-190-200

C1. BB Press x 8-8-8-5-5-5 @ 45-95-115-135-135-135

C2. BB Rows x 8 @ 155-155-155-155-155

D. TTB;  5 x 12 

Wednesday 8/24

A. BS x 5 @ 235-260-285-285

B. Clean Pulls x 5 @ 135-165-185-200-215-230

C1. Wtd Pull-ups x 6 @ BW-40-40-40-40

C2. Wtd Push-ups x 10 @ 20-30-40-40-40

D. Prowler and Sand Bags

3 rounds of

Prowler D/B @ 90#

10 Dead Bodies - 90#

+

2 rounds of

5 Burpees

10 Dead Bodies - 90#

Friday 8/26

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-235-260-285-315-345-285

A2. Band Pulls, Face Pulls, Front and Lateral Band Raises

B. PC x 5-5-5-5-3-8 @ 95-135-165-175-185-195-210-190

C1. BU KB Press x 5/arm x 5 sets

C2. DB Rows x 10/arm @ 100 x 5 sets

C3. Ab Wheel x 12 (3 standing + 9 kneeling) x 5 sets

Mad Cow - Week of 8/14 - 8/20

Week of 8/14 - 8/20

Monday 8/15

A. BS x 5 @ 45-95-135-185-230-255-280-305-330

B. PC x 5 @ 95-135-155-165-175-185-195

C1. Press x 8 @ 45-75-95-115-135(6)

C2. BB Rows x 8 @ 135-150-150-150-150-150

D. 5 rounds of 

Trap Bar Carry D/B @ 225-245-265-285-305

10 Ball Slams - 20#

12 GHD Sit-ups

Alternative w/partner or rest 1 min

Wednesday 8/17

A. BS x 5 @ 230-255-280-280

B. Clean Pulls x 5 @ 135-155-175-190-210-225

C1. Wtd Pull-ups x 7 @ BW-35-35-35-35

C2. Wtd PUs x 10 @ 20-30-30-30-30

D. 5 sets of BB Complex @ 95#

5 DL

5 PC

5 FS

5 Press

5 BS

Rest 1 min

Friday 8/19

A. BS x 5-5-5-5-3-8 @ 45-135-185-235-260-285-310-340-280

B. PC x 5-5-5-5-3-8 @ 95-135-160-170-180-190-200-185

C1. DB Rows x 10 @ 100-100-100-100

C2. BU KB Press x 5-5-5-5

D. 4 rounds @ Z1 of

Goblet Carry D/B @ 100#

25 Hollow Rocks

Week of 7/31 - 8/6 - Spider Bite Recovery Week

Friday 8/5

A1. BS x 5 @ 45-95-135-185-205-225-245-265-285-285

A2. Band pull-a parts and Face Pulls

B1. Press x 8 @ 45-65-85-105-125(7)

B2. DB Rows x 8 @ 70-100-100-100-100

C. Sandbag training - 50 dead Bodies w/ 70# bag

Time: Approximately 7:20ish

Week of 7/24 - 7/30 - Vacay Week, Deloading

 Monday 7/25 - Sea Day 1

A. 500m Row + Bands + Shoulder Prehab

B. 10-1 w/ 50# DB of

DB Swing

GS

SLDL

Kosick Row

Walkout to push-up

5 rounds of:

C1. 30 sec Hollow Rocks

C2. 30 sec Windshield Wipers

C3. 30 sec Superman holds

C4. 30 sec ME Planks

Rest :30 sec

Thursday 7/28 - Roatan Island, Honduras

A. 500m Row

B. 12 min EMOM of

Even - 10 GS - 75# (10 x 10)

PUs - 8-10 Pull-ups (10-10-8-8-8-8-8)

C. 14 min EMOM of

Even - 10 DB Swings- 75#

Odd - 10 Push-ups

D. 10 min of Alternating Suitcase Carries - D/B Right, D/B Left

E. 5 rounds of Goblet Carries; 2 x D/B; rest 1 min

Friday 7/29

500m Rows

A. 3 sets of Tabata Rows 8; rest 3 min

B1. Hollow Rocks/Holds 

B2. Windshield Wipers 

B3. Superman 

B4. ME Plank hold

Saturday 7/30

A. 16 min EMOM of 

Odd - 10 Goblet Squat @ 75#

Even - 10 DB Swings @ 75#

B. 14 min EMOM of

Odd - 11 Push-ups

Even - 10 DB Rows/Arm

C. 10 min of Alternating Suitcase Carry - 75#

D. 5 rounds of Goblet Carry; 1min on, 1 min off

Week of 7/17 - 7/24 - Mad Cow Week 6, Cycle 2

Monday 7/18 

A. BS x 5 @ 45-95-135-185-230-255-280-305-330

B. PC x 5 @ 95-135-170-175-180-185-190

C1. Press x 8 @ 45-75-95-115-115-115-115

C2. DB Rows x 12 @ 70-100-100-100-100

D1.  Ab Wheel x 25-25-25-25

D2. Turkish Sit-ups - 4 x 10/side @ 45#

Wednesday 7/20

A1. BS x 5 @ 45-95-135-185-230-255-280-280

A2. Wtd Pull-ups 80x3x5+2-2-2 (21)

B. Clean Pulls x 5 @ 135-170-190-210-225

C1. 5 Rope Kips 

C2. 8 Wtd Push-ups - BW-10-20-30-40-50-60(5)-10@BW-10@BW

D1. 20 Sledgehammer swings

D2. 5 Tire-Jump Throughs

Friday 7/22

A. BS x 5-5-5-3-8 @ 45-95-185-235-260-285-310-340-280

B. PC x 5-5-5-3-8 @ 95-135-175-180-185-190-200-185

C1. 10 Ring Rows + 6-8 FB BB Rows @ 115#

C2. 1 min HS Holds (getting easier)

C3. BU KB Press x 5 (3sets @35#)

D. Big Boy Shuttle (or shuffle...)

5 rounds, rest while partner goes, but keep rolling between the two.

90# Prowler push - 25 yds (paces)

Sprint back and grab 100# DB and goblet carry 25yds

90# Prowler push (back to start)

Sprint back to get 100# DB and Goblet carry back to start.

The "sprint" to get the DB became more of a shuffle/jog. The last couple rounds I was able to open my stride a bit more than the first two.

Week of 7/10 - 7/16 - Mad Cow 5x5 week 5, Cycle 2

Monday 7/11

A. BS x 5 @ 45-95-135-185-225-250-270-295-320; rest 2:30-3:00 b/t sets

B. PC x 5 @ 95-135-170-175-180-185-190; rest 2:00 b/t sets

C1. DB Rows x 10/arm @ 100# x 5; rest :30 sec

C2. BB Press x 8 @ 45-75-105-105-105-105-105; rest 1:30

D1. Ab Wheel x 25 x 4 

D2. Wall Slams x 15/side x 4

After practice

E1. BB Farmers Carry - D/B @ 75#/hand x 5

E2. Finger tip FLR x 30sec x 5

F1. Blob holds - 30# x 30 sec/hand x 3.  

F2. 5# Plate Pinches x 4-5 plates (20-25#) x 30 sec/hand x 3

Wednesday 7/13

A1. BS x 5 @ 45-95-135-185-225-250-270-270

A2. Wtd Pull-ups x 5 @ 70# - BW-35-

B. Clean Pulls x 5 @ 175-190-205-220

C1. Wtd Push-ups x 10 @ BW-10-20-30-40-50-60

C2. FR Loaded Carry @ 205 - D/B

5 rounds of:

D1. TTB x 10

D2. KBS x 20

Rest 1 min

Friday 7/15

A. BS x 5-5-5-5-3-8 @ 45-95-135-185-225-255-275-305-330-275(11)

B. PC x 5-5-5-5-3-8 @ 95-135-170-175-180-185-190-180(8)

C1. 10 Ring Rows x 5 + 10 Fat Grip BB Rows (95#) x 4

C2. BU KB Press x 5/side

C3. HS Holds x 1 min x 5

D. Prowler push x 4 x 76-84 steps @ 140#; rest 1:00-1:30

Week of 7/3 - 7/9 - Mad Cow Cycle 2, Week 4

Monday 7/4

A1. BS x 5 @ 45-95-135-185-215-240-265-285-310

A2. Band Work + BB Rows x 5 @ 1X13 @ 95-135-115-135-

B1. PC x 5 @ 95-135-165-170-175-180-185

B2. BB Press x 8 @ 45-65-85-105-105-105-105

C1. Ab Wheel x 14

C2. Kneeling Hip-thrust Throws x 5

C3. Fat Bar Timed Hangs - 30-45sec

D. 5 rounds of:

20 KBS @ 70#

Sprint 5-10-5 ladder

Rest 1 min

Wednesday 7/5

A1. BS x 5 @ 45-95-135-185-215-240-265-265

A2. Wtd PUs x 5 x 4 @ 70# + 4-4-3 (31 reps)

B1. Clean Pulls x 5 @ 95-135-170-185-200-215

B2. Scap Pull-Downs x 10/side (Green Band)

B2. Wtd. Push-ups x 10 @ BW-10-20-30-40-50

C1. Yoke Carry D/B @ 275# x 6

C2. Ball Slams x 10 @ 20#

D. 5 rounds of BB Complex @ 95#

5 rows

5 DL

5 HPC

5 FS

5 PP

5 BS 

Rest 1 min b/t sets

Friday 7/8

A. BS x 5-5-5-5-3-10 @ 45-95-135-185-215-240-265-285-320-265

B. PC x 5 @ 95-135-165-170-175-180-190-175

C1. Band Work + Ring Rows x 14

C2. HS Holds x 1min

C3.  BU KB press x 3-5 reps/hand @ 40#

D. Hill Sprints x 15 (walk back or :30 sec rest b/t)

E. Grip challenge - Plate Pinch (35#) or Upside down KB hold

Week of 6/26 - 7/2 Mad Cow Cycle 2, Week 3

Monday 6/27

A1. BS - 95-135-185-215-235-260-280-305

A2. Bandwork + Wtd PUs x 5 @ 70# - 5-5-4-3-3-3-3-3-2-1-1 (33) + 

B1. BU KB Press - 30# x 5/side x 5

B2. HS Holds - 45 sec x 5

C. PC 95-135-160-165-170-175-180

D. 5 rounds of

90# Suitcase Carry Right - (AFAP) DB

10 OHT - 20#

90# Suitcase Carry Left - (AFAP) DB

FLR - 40 sec

Wednesday 6/28

A1. BS x 5 x 95-135-185-215-135-260-260

A2. Band Work + DB Rows x 10/Arm @ 95#

B1. Clean Pulls x 5 x 95-135-165-180-195-210

B2. Wtd HRPUs x 10 x BW-10-20-30-40-45

C1. Yoke Walk @ 265 x D/B x 6

C2. Wall Slams x 10/side x 6

D. Sled Drags x 5 x 20m forward + 20m reverse @ 100-100-100-150-150

Friday 7/1

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-215-235-260-280-310-260 (10)

A2. Band work x 4 sets + Ring Rows x 14-14-14-15-14-12

B1. PC x 5-5-5-5-3-8 @ 95-135-160-165-170-175-185-170

B2. BU KB Press x 5-5-5-5-5 (30-40#)

B3. HS Holds - 1min-1min-1min-1min

C. 100 Tire Flips for time (timer stopped - got too hot) approximately 18-20 min

Week of 6/19 - 6/26 - Mad Cow Cycle 2, Week 2

Monday 6/20

A1. Band Work (face pulls and band pulls) then Chin-ups x 5-7

A2. BS - 45-95-135-185-210-235-255-280-300

A3. Hollow Holds x 30 sec

B1. PC - 95-115-135-160-160-165-170-175

B2. BU KB Press @ 35# x 8

C. 5 Rounds of:

80# Suitcase carry DB - R

8 Bench Hop-overs/broad jumps - TnG

80# Suitcase Carry DB - L

Wednesday 6/22

A1. Band Work/Ring Rows x 13's

A2. BS - 45-95-135-185-215-235-255-275-305-250

A3. 30 sec HS Holds

B1. Clean Pulls 95-135-160-175-190-205

B2. HRPUs w/ 25# plate x 10's

B3. Ab Wheel x 12

C. 5 rounds of

245# Yoke Carry - DB

Wind Mills - 10/side - 40#

Friday 6/24

A1. BS 45-135-185-210-230-250-250

A2. Band work + DB Rows x 8/ arm

B1. PC - 95-135-160-160-165-170-180(3)-165(8)

B2. BU KB Press x 5/arm @ 30#

C. 5 rounds of

250# Yoke Carry - DB

12 TTB

10 Burpees

Rest 2-3 min

Saturday 6/25

20 min UB Sled drag @ 50# (21:20)

Week of 6/12 - 6/17 - Mad Cow Cycle 2, Week 1

Monday 6/13

A1. BS x 5 @ 45-135-175-205-225-245-270-290

A2. Face Pulls x 20

A3. Strict Pull-ups x 5 x 6 (maintain hollow position)

B1. PC x 5 @ 45-95-135-155-155-160-165-170

B2. BU KB Press x 8-10 @ 30# - 10-10-10-

B3. Dip supports - Serratus

C. 5 Rounds of

5 ME Broad a Jumps/Bench Jump-overs

10 Ball Slams - 20#

15 BE

Rest 1 min

Wednesday 6/15

A1. BS x 5 @ 45-95-135-185-205-225-245-245

A2. Wtd. Pull-ups @ 70# x 4-5 - BWx3-35x3-5-5-5-4-7-7* *BW

A3. Ab Wheel x 10 - 5-5-10-10-10-10-10-10

B1. Clean Pulls x 5 @ 95-115-135-155-170-185-200

B2. Face Pulls x 20

B3. HR Push-up + 5 PU+

C. 5 rounds of:

225# Yoke walk - D/B (245# on sets 4-5)

10 Wall Slams (5/side) - 14#

10 BJ - 20"

Rest 2:00

Friday 6/17

A0. Band Pull Circuit x 4 sets while warming up on Squat.

A1. BS x 5-5-5-5-3-8 @ 45-95-135-185-205-225-245-270-295-245

A2. Body Rows x 12-12-12-12-12-12

B1. PC x 5-5-5-5-3-8 @ 95-115-135-155-155-160-165-175-160

B2. BU Press x 8 @ 30# - 8/10-8/8-8/8-8/8-8/8

C1. FLR - 30 sec

C2. 20 Waiter Carry Walking Lunges @ 30#

C3. 12 OH Toss - 20#

Week of 6/4 - 6/9 - Mad Cow

Monday 6/6

A1. BS x 5 @ 45-135-185-235-260-280-305-325
A2. Band Work - Face Pulls, scapula retractions, Rows x 15 each
B1. 5 x BU press x 10 each side @ 15# 
B2. 5 x Strict/Perfect PUs x 4-6 reps
C1. HS Holds x 30 sec x 4
C2. ME planks x 30 sec x 4
C3. Waiters Carry x 3 trips each side
D. 5 rounds of BB complex @ 65# (w/o dropping bar)
Row x 8
PC x 8
FS x 8
Press x 8
BS x 8
DL x 8

Wednesday 6/8

A1. BS - 4 x 5 @ 45-135-185-225-255-275-275

A2. Band work (retractions, face pulls, rows) x 20 each

B1. DL - 4 x 5 @ 135-225-275-315-365-405

B2. BU KB Press - 4 x 10 each arm @ 20#

C1. Strict Pull-ups - 4 x 7

C2. HS Walks - 4 x AFAP

C3. 3 TGUs/side x 4 

WOD 

3 sets of 3 rounds of

10 KBS - 70#

10 Burpees

Rest 3 min

Splits: 2:14-2:19-2:27

Friday 6/10

A1. BS x 5 @ 45-135-185-225-255-280-305-330-275

A2. Band Work

B1. BU KB Press x 10/arm @ 25#

B2. PC x 5 @ 95-135-145-155-165-175-185

B3. MU x 3

C. 10 -> 1 of

Russian Step-ups

KB Snatch

Windmills

Kosick Row

SLDL

Walk-out to Push-up

Week of 5/29 - 6/1 - Mad Cow

Sunday 5/29

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-275-295-315

A2. OH Press - 5 x 10 @ 45-70-90-100-110-120(9)-130(5)

B1. BB Rows - 5 x 5 @ 95-115-140-160-185-205-230

B2. T2B - 5 x 12

Tuesday 5/31

A1. BS - 5 x 10 @ 45-135-165-195-215-235-255-275

A2. Wtd PUs - 5 x 5 - BW-30-65-65-65-65-65

B1. BP - 5 x 10 @ 45-95-115-135-145-155-155*

B2. PC - 5 x 5 (TnG) @ 95-115-135-155-165-175-185-195

C. 5 rounds of

10 BJ - 20"

20 ball slams - 20#

*hurt shoulder going for 10th rep...no more BP for me...ever!!! Push-ups or bust

Thursday 6/1

A1. BS x 5-5-5-5-3-8 @ 45-135-165-195-220-245-270-295-320-270

A2. KB Press or Shoulder rehab

B1. BB Rows x 5 @ 95-115-135-155-175-195-215-215

B2. GHD Sit-up x 10 x 10

Week of 5/23-5/27 - Mad Cow

Monday 5/23

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-295

A2. OH Press - 5 x 10 @ 45-65-85-95-105-115-125

B1. BB Rows - 5 x 6 @ 95-115-135-155-175-195-215

B2. Ab Wheel - 5 x 10 @ (5+5 standing:kneeling)

C. 5 rounds of 

15 KBS - 70#

90# FW around the room

Rest 1:30

Wednesday 5/25

A1. BS x 5 @ 45-95-135-185-205-225-245-265-285-305-225x10 (60)
A2. BP x 10 @ 45-95-115-125-135-145-145-145-145-145 (100)
B. DL x 5 @ 135-225-275-315-365-405
C. Body Ring Rows - 10 x 10

Thursday 5/26

A. BS x 5 @ 45-95-135-185-205-225-245-245

B1.Press x 10 @ 45-65-85-95-105-115-125

B2. BB Row x 5 @ 95-145-165-185-205-225-185x8

C. 5 rounds, no break of BB Complex

8 HPC

8 FS

8 Press

8 BS

8 RDL

Saturday 5/28 - Hotel WOD

10 -> 1 of:

Goblet Squat

KB Snatch

Kosick Row

SLDL

Windmills 

Walk-out to Push-up

Week of 5/16 - 5/20

Monday 5/16

A1. BS - 5 x 5 -135-155-175-195-215-235-255-275

A2. OH Press - 5 x 10 - 65-75-85-95-105

B1. BB Rows - 5 x 10 - 95-115-135-155-155

B2. TTB - 5 x 10 

Wednesday 5/18

A. BS x 5 @ 95-135-155-175-195-215-235-235-235
B. BP x 10 @ 135-135-135-135-135
C. DL x 5 @ 135-225-275-275-315-315-315
D. 5 rounds of
5 Wtd PUs @ 60# (5-5-5-5-5)
10 AB Wheel (1+9,2+8,3+7,4+6,5+5)
20 Alt Russian Step-ups (BW-20-20-20-20)
Rest 1:30 b/t sets

Friday 5/20

A. BS x 5 @ 95-135-165-185-205-225-245-265-285-235

A2. OH Press x 10 @ 45-75-85-95-105-115

B1. BB Rows x 7 @ 95-115-135-155-175-185

B2. TTB - 5 x 12

Week of 5/9 - 5/13

Wednesday 5/11

12 -> 1 @ 40#

KB Swings

Goblet Squats

SLDL (ea side)

Maxercist Row (ea side)

Walk-out to PU

Time: 28:12 (Z1 pacing)

Friday 5/13

A. EMOM for 20 min

12 GS - 70#

8 Pull-ups

B. EMOM for 20 min

12 KBS - 70#

5 Ring Push-ups + FLR

C. 3 rounds of

FW - 90#

Week of 5/2 - 5/7

Monday 4/25

A. Squat - 5x5 @ 135-185-225-245-265-285-305

B. OH Press - 5x5 @ 45-75-110-120-130-145-155(x4)

C. BB Rows - 5x5 @ 135-155-175-200-220

D. EMOM for 15 min

3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)

5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets

Wednesday 5/4

A. BS - 4 x 5 @ 135-185-225-245-265-265

B. Bench Press - 4 x 5 @ 45-95-115-135-150-165-180-195

C. DL - 4 x 5 @ (135-225-275) 315-355-395-440

D1. Wtd PUs - 5 x 5 @ 55#

D2. 20 Hollow Rocks 

D3. OH Box Step-ups - 5 x 10 steps @ 65#

Rest 1-2 min b/t rounds

Friday 5/6

A. BS - 5-5-5-5-3-8 @ 135-185-225-235-255-275-295-315-270

B. OH Press - 5-5-5-5-3-8 @ 110-120-130-145-155(f)-135(5)-125

C. Row - 5-5-5-5-3-8 @ 135-160-185-205-225-175

D. 5 rounds at Z1 of

3-5 Bar MUs

FC - 85# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Week of 4/25 - 4/29

Monday 4/25

A. Squat - 5x5 @ 135-185-215-235-255-275-295

B. OH Press - 5x5 @ 45-75-105-115-125-140-150

C. BB Rows - 5x5 @ 135-155-175-195-215

D. EMOM for 15 min

3 HPC - (135-145) 155-165-175-185-195 @ 3 min each (no misses)

5 Standing Ab Wheel for 6 min (30 reps) then 3 for 6 min (18 reps), then 1 for 3 min (3 reps) - 51 total in WOD + 3-3 in warm-up sets

Wednesday 4/27

A. BS - 4 x 5 @ 135-185-215-235-255-255

B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185 (145-160-175-190)

C. DL - 4 x 5 @ (135-225-275) 305-345-385-430

D1. Wtd PUs - 5 x 5 @ 50#

D2. GHD SUs - 5 x 10

D3. OH Walking Lunges - 5 x 20 steps @ 65#

Rest 1 min

Friday 4/29

A. BS - 5-5-5-5-3-8 @ 135-185-225-245-265-285-305-260

B. OH Press - 5-5-5-5-3-8 @ 105-115-125-140-155-125

C. Row - 5-5-5-5-3-8 @ 135-155-175-195-220-175

D. 5 rounds at Z1 of

9 Strict Chin-ups

FC - 80# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Week of 4/18 - 4/23

Tuesday 4/19

A. Squat - 5x5 @ 135-175-205-225-245-265-285

B. OH Press - 5x5 @ 45-75-105-115-125-135-145

C. BB Rows - 5x5 @ 135-150-170-190-210

D. EMOM for 16 min

4 HPC - 145-155-165-175-185 @ 3 min each

5 Ab Wheel (4+1)

Notes: stopped the ab wheel after 9 min in order to make sure I could recover and get the HPC reps. First set of 185# was only 3 reps. 

Thursday 4/21

A. BS - 4 x 5 @ 135-175-205-225-245-245

B. Bench Press - 4 x 5 @ 45-95-115-140-155-170-185

C. DL - 4 x 5 @ (135-225-275) 295-335-375-415

D1. Wtd PUs - 5 x 5 @ 45#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 @ 15#/hand

Rest 1 min

Saturday 4/23

A. BS - 5-5-5-5-3-8 @ 135-185-215-235-255-275-295-250

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-150-125

C. Row - 5-5-5-5-3-8 @ 135-155-175-195-215-175

D. 5 rounds at Z1 of

3-5 Bar MUs (4 UB)

FC - 75# x 1 lap

10 Windmills/Side - 70#

Rest 1-2 min

Training Week 4/11 - 4/15

Mad Cow Week 4

Monday 4/11

A. BS - 5 x 5 @ 135-165-195-215-235-255-275

B. OH Press - 5 x 5 @ 45-65-100-105-115-125-135-145

C. BB Rows - 5 x 5 @ 95-125-145-165-185-205

D. 15 min EMOM of

4 HPC - increase 10#  every 3 min - 145-155-165-175-185*

5 Ab Wheel (3 standing + 2 Kneeling)

*185x3x5min

Wednesday 4/13

A. BS - 4 x 5 @ 135-165-195-215-235-235

B. Bench Press - 4 x 5 @ 45-95-115-140-155-165-180

C. DL - 4 x 5 @ 285-325-365-405

D1. Wtd PUs - 5 x 5 @ 40#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 (10/leg)

Rest 1 min

Saturday 4/15

A. BS - 5-5-5-5-3-8 @ 135-175-205-225-245-265-285-245 

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-145-125

C. Row - 5-5-5-5-3-8 @ 135-145-165-185-210-165

D. 40 TGUs - 55# 

30 @ 6:13-14 (6:26 on 4/1 10-12 sec PR)

40 @ 7:45 (baseline measurement)

E. 5 rounds at Z1 of

7 Chin-ups

FC - 70# x 1 lap

5 Standing Ab Wheel

Rest 1-2 min

Week of 4/4 - 4/8 Mad Cow Programming Week 3

GMonday 4/4

A. BS 5x5 @ 45-135-165-185-205-225-245-265

(45-95-155-180-200-220-235-255)

B. OH Press - 4 x 5 @ 45-100-110-120-130-140

(45-65-95-105-115-125-135)

C. Barbell Row - 5 x 5 @ 95-115-135-155-175-195

(45-95-115-135-155-175-190)

D. 12 min EMOM of

4 HPC - (95-135) 145-155-165-175 @ 3 min ea. 

5 Ab Wheel* (1 from standing + 4 from kneeling)

*notes - completed 4 reps at 165 so I did one extra set of 4 @ 165# - total 61 reps and 9165# in 13 min

Wednesday 4/6

A. BS - 4 x 5 @ (95-135-165) 190-220-230-230

(45-95-135-155-180-210-220-220)

B. Bench Press - 4 x 5 @ (45-95-115) 140-155-165-180

(135-150-160-175)

C. DL - 4 x 5 @ (135-225) 275-315-355-395

(265-305-340-375)

D. 5 rounds of

5 wtd PUs - 35# (30)

10 T2B

10 Russian Step ups 

 

Friday 4/8

A. BS - 5-5-5-5-3-8 - (95-135-165) 195-215-235-255-275-230

45-95-155-185-205-225-245-265-215

B. OH Press - 5-5-5-5-3-8 - (45-65) 100-110-120-130-145-120

45-95-105-115-125-140-115

C. BB Row - 5-5-5-5-3-8 - (95) 125-145-165-185-200-165

95-120-140-160-180-195-160

+

C. KB Circuit w/ 60# - 5 sets @ Z1 pace (movement quality emphasis)

10 Maxercist Row - (5/side)

10 SLDL per side - (5/side)

10 OH Lunges - (5/side)

10 Bent Press - (40# x 5/side)

10 Crushing Curls

10 Windmills - (5/side)

+

50# sled drag

2 blocks in 4:58

Rest :30

1 block in 4:16

Total time of: 9:44