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.