Sunday 8/31/14

 

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“Show me a person who doesn’t make mistakes and I’ll show you a person who doesn’t do anything.”

- Leonard Rubino

1. Bench Press 6 x 8

2. Running With Angie

2 mile run
100 Pull Ups
800 Meter Run
100 Push Ups
800 Meter Run
100 Situps
2 Mile Run
100 Squats

3. Work On Handstand Walks

Saturday 8/30/14

 James Hobart

"I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed."

– Michael Jordan

1. Clean Work:

A. Clean Pulls 10 x 3, Across

B. Hang Clean 4 x 3, Climb

C. Snatch Grip Deadlift 4 x 2, Climb

2. Squat

Front Squat 3 x 8

Overhead Squat 3 x 6

3. Metcon

4 Rounds:
25 Burpees
400 Meter Run


4. Skill Work: 5 x 100 Double Unders

Friday 8/29/14

It’s not the years in your life that count. It’s the life in your years. –Abraham Lincoln

1. 5 x 5 Deadlift, Climb

Then find 20 RM Deadlift

2. Metcon

5 Rounds
4 Weighted Pull-ups
4 Deficit Handstand Push-ups
250 Meter Row 


Session 2:

3. Intervals

3 Rounds:
Run 1200 Meters
Rest 3 Minutes

4. Core Work

- 100 Strict Knees to bar for time

Make sure to split today's workout into two sessions! Also make sure you are eating enough protein, fat, and carbohydrates in your diet! If you guys have any questions shoot me an email!

Thursday 8/27/14

Chris had an awesome career! 

"Just when the caterpillar thought the world was ending, he turned into a butterfly." - Proverb

Active Rest - Apply your fitness!

To sign up for online personal training contact Justin at wodshackwarrior@gmail.com

Wednesday 8/27/14

"It ain't about how hard you can hit. It's about how hard you can get hit and keep moving forward." - Rocky

1. Death by Burpees

- Starting at 1 add 1 burpee emom until failure

Rest Five Min

Repeat

Your score will be your total number of burpees completed on both rounds.

2. 4 x 15 Weighted Dumbbell Sit ups 100lbs, 40lbs

Tuesday 8/26/14

Thanks Captain Obvious...



"Someone is sitting in the shade today because someone planted a tree a long time ago." —Warren Buffett

1. Find 5RM Push Press


2. Suicide Sprints

3 Rounds:
Run 25 out 25 Back
Rest 1 minute
Run 25 out 25 Back, 50 out 50 Back
Rest 1 Minute
Run 25 out 25 Back, 50 Out 50 Back, 100 Out 100 Back
Rest 3 Minutes


3. 24 Min Amrap:

30 High Pull 95, 65
25 Toes to Bar
20 Burpees
15 Box Jumps
10 Power Cleans 135, 95

Monday 8/24/14



For Online Personal Training send me an email at wodshackwarrior@gmail.com  



“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”–Benjamin Mays

1. Snatch 6 x 3, Climb

2. Pulls

A. 7 Min EMOM: 4-11 Chest to Bar Pull-Ups

B. 5 Rounds: 6 Weighted Pull-Ups/ 8 Weighted Dips

2. Couplet: Deadly Push-Ups

10 Rounds:
10 Deadlifts 185,135
10 Push-Ups 


Today focuses on pulling! We start with explosive pulls, move to gymnastics pulls, and end with lower back work. The couplet is going to kill you by the way! You probably won't reach your sorest state for two or three days after this workout so make sure you stretch for at least 10 minutes! If you have access to a foam roller go ahead and roll you hamstrings, IT bands, and Lats. As always, adjust the weights accordingly. If you cannot deadlift 315 for a few reps then 185 might be too heavy for you. 135-155 is what the average adult male would use and 95-115 for the average adult female.