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

Week of 3/28 - 4/1 - Mad Cow Programming Week 2

Monday 3/28

A. BS 5x5 @ 45-95-155-180-200-220-235-255

B. OH Press - 4 x 5 @ 45-65-95-105-115-125-135

C. Barbell Row - 5 x 5 @ 45-95-115-135-155-175-190

D. 12 min EMOM of

5 HPC - 135-145-155-165* @ 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 3/29

A. BS - 4 x 5 @ 45-95-135-155-180-210-220-220

B. Bench Press - 4 x 5 @ 135-150-160-175

C. DL - 4 x 5 @ 265-305-340-375

D. 5 rounds of

5 wtd PUs - 30#

10 T2B

25DUs

Rest 60-90

 

Friday 4/1 

A. BS - 5-5-5-5-3-8

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

B. OH Press - 5-5-5-5-3-8

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

C. BB Row - 5-5-5-5-3-8

96-120-140-160-180-195-160

+

30 TGU; alternate hands q rep

Time: 6:26 (-:20 from 2/10)

+

5 Chin-ups

FW (70#/hand) x 1 lap

3 Standing AB Wheel

Week of 3/21 - 3/25 - Mad Cow Programming - Week 1

Monday 3/21 - 

A. Back Squat - 5 x 5 @ 95-155-170-190-210-225-245

B. OH Press - 4 x 5 @ 45-65-90-100-110-120-130

C. Barbell Row - 5 x 5 @ 45-95-110-125-145-165-180

+

12 min EMOM of

5 HPC + 5 Ab Wheel

135x4, 145x4, 155x4

(60 reps + 8700# moved in 12 min)

Wednesday 3/23

A. Back Squat - 4 x 5 @ 95-135-170-190-210-210

B. Bench Press - 4 x 5 @ PUs-45-95-110-125-140-155-135-155-170

C. Deadlift - 4 x 5 @ 135-225-255-295-325-365

D. Weighted Pull-ups - 4 x 5 @ 15-25-35-45

+

12 min EMOM of 

3 MU*/8 Butterfly Kipping PUs + 10 AB Wheel*

*Notes: 

Min 1-4 - 3 Bar MU (12)

Min 5-12 - 8 BF PU (64)

Min 1-10 - 10 Ab Wheel (100reps)

Friday 3/25

A. Back Squat - 5-5-5-5-3-8 @ 95-155-170-190-210-225-250(3)-210(8)

B. OH Press - 5-5-5-5-3-8 @ 90-100-110-120-135(3)-110(8)

Barbell Row - 5-5-5-5-3-8 @ 45-110-125-145-165-185-145

+

75 tire flips in 11:30

Spring Break - 3/14 - 3/18

Monday 3/14

A. 20 min EMOM of

Odd-GS x 10 (60/30#)

Even - 10-15 BB Rows (65/135#)

B. 20 min EMOM of

Odd - 20 KBS (60/30#)

Even - Ring Dips/HRPUs x 5-8

Wednesday 3/16

A. 20 min EMOM of

7 DL - 315/135

7 Ring Pull-ups/Rows

B. 20 min EMOM

16 Goblet Lunges - 40# KB

5 Press (55/115)

C. 5 rounds of

12 Ab Wheel

3-5 BS Practice - 115#

Friday 3/18

A. 5 BS @ 155# EMOM for 12 min (95-115-135-155-155) 155x12mn

B. 5 HPC @ (95-115) 115x1min, 135x7min, 145x5min EMOM for 13 min

C. KB Circuit w/ 40# 5 sets of...

10 Maxercist Row - (5/side)

10 SLDL per side - (5/side)

10 OH Lunges - (5/side)

10 Press from Lunge Position - (5/side)

10 crushing curls

10 Windmills - (5/side)

@ Z1 pacing (focus on quality movements)

Time: 14:50ish

Week of 3/7 - 3/11

Monday 3/7

EMOM for 10 min

Odd - 5 DL TnG (315)

Even - 10 PUs

10 --> 1 w/ 55# KB of:

KBS 

SL DL

Maxercist Row 

Walk-out to PU

Thursday 3/10

A1. KB Press x 5/side - 25-35-45-55-55-55-55-55

A2. Goblet Box Step ups x 10/leg - 20-20-20-20-20-20-20

A3. Pendelay Rows x 5 - 95-145-155-155-155-155-155-155-155

60 Ball Slams - 20# (slow and steady)

50 Burpees (60 on accident)

40 T2B (10-10-8+2-5+1's)

30 KB Snatch - 70# (10-10-10)

90' FR walking lunge (45'R/45'L) - 70#* (14 steps each direction)

*rested bell on shoulder. Not a true FR hold.

Time: 16:10 (approximately)

Friday 3/11 

Open 16.3

7 min AMRAP of

10 PS - 75#

3 Bar MUs

Rounds: 5+2PS, finished round + 1 more after time (7 total)

Week of 2/29 - 3/4

Monday 2/29

A1. BS x 6 x 6 @ 65% 31X0; rest :20

135-185-235-255-255-255-255-255-255 (36@65%)

A2. PUs x 8; rest :20

8-8-8-8-8-5+1+1+1-5-5 (64)

A3. Dips x 8 rest 1 min

6-6-6-6-6-6-6-6 (48)

+

22 min EMOM

16 KBS - 70#

16 Alt. Split Lunge Jumps

Wednesday 3/2

A. 10 x 2PC+1C; rest 60-90 sec

155-155-170-170-185-185-200-200-215-215*

+

14 min AMRAP of

Waiter's Walk - 160' - 70# (switch hands @ halfway)

4 KB Snatch - 70# (alt 2&2)

6 Bar MU

8 DL TnG - 275#

10 TTB

3+6 Bar MU

Friday 3/4

A. 5 rounds of

10 ball slams - 20#

10 Press - 95-105-105-105-105-105-95

10 Pendelay Rows 95-135-145-155-165-175-135

B. 5 rounds of

20 Hollow Rocks

20 Windmills 

20 KBS - 70#

Week of 2/22 - 2/26

Monday 2/22

A. PC - TnG x 50%x5, 60%x4, 70%x3, 80%x2, 85%x1; rest approximately 60-90 sec b/t

135-160-185-210-235

B1. BS x 62.5%x8x4; rest 20 sec

B2. Strict COVP Pull-ups x 10; rest 2:00-2:30

10-10-10-8+2

+

C. Conditioning

12 min AMRAP of Descending/Ascending ladder

12/12-10/10-8/8-6/6/-4/4-2/2-4/4-6/6-8/8-10/10-12/12...of

Thrusters - 95#

Burpees 

8 complete rounds plus 8.5 Thrusters. Finfished round of 10's AT.

Wednesday 2/24

A. PC/J work x 3; rest 1:30ish

135-155-165-175-185-195-205

3 Jerks on all except 195(1) and 205(PC only)

B. Conditioning

60 Calories

50 Pull-ups 

40 T2B

30 HPC - 135#

20 HSPUs

10 Bar MU (Chest over the bar - no dip)

10 Burpees

Friday 2/26

Open 16.1

20 min AMRAP of:

25' OH BB Lunge - 95#

8 Bar-Facing Burpees

25' OH BB Lunge - 95#

8 C2B Pull-ups 

Rounds: 7 in 19:57

Week of 2/15 - 2/19

Monday 2/15

A. PC + C + HC - (185-225)

95-115-135-165-185-185-185-195-205-215-225

B. BS x 3 x 10 @ 33X1

135-185-215-235 x 3 x 10

C. Conditioning

5 min AMRAP

1 DL - 275#

1 Bar MU

Increase one rep each round

Rounds/Reps: 5 complete rounds + 6DL + 3MU in 4:54. Finished last three by 6:10 - 

Compare to: 4 complete rounds + 5DL + 4MU + 1MU AT (5:25) - 29 reps in 5 min

Notes: Oly work and Squats felt good to grease the groove and practice the movements. 

PR'd by 10 reps on DL/BMU WOD. Had a miss on the 3rd MU of rep 3 and one AT. Didn't warm up well. 

Wednesday 2/17

Conditioning WODs

A. 3 RFT of

15 Cal Row (sub 15 Burpees)

9 HPC - 155#

9 S2O - 155#

Time: 9:28

Rest 5 min

B. 7 min AMRAP of

10 - DL - 155#

8 - BJs - 24"

6 - T2B

Rounds: 6 + 3 DL

Rest 5 min

C. For time of:

15 Burpees

9 HPC

9 S2O

10 DL

8 BJ

6 T2B

Time: 3:31

Friday 2/19

A. 1 PJ/SJ every 30 sec for 10 min

185 x 5; 195 x 5; 205 x 10

+ 

Nuts "scaled"

10 HSPUs

15 DL - 250#

25 BJ - 30" (24")

50 Pull-ups

100 WB - 20#

200 DU (100)

400m carrying 45# plate.

Time: 22:06