Friday, July 22, 2016

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

Thursday, July 14, 2016

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

Saturday, July 9, 2016

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)

Thursday, July 7, 2016

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#

Monday, July 4, 2016

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

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