" THUNDER IN"

Today's W.O.D..

For reps of 21, 15, and 9 ( plus laps )

- Deadlift

- Uprights

- Thrusters

- Run 400 ( 2 min time limit )

- * Do all 3 exercises, then run , 21 reps, run, 15 reps, run 9 reps, run*

21, 15, 9

Then finish off with "jack knifes"

Tuesday !!!!!!!

TUESDAYS TRIAL......

Today's workout is easy......

10 Rounds.

- Single arm "L" Pull-up ( 2 per arm )

- Power Squat ( weight on the bar should reflect your body weight )

- Box Jumps x 20

- 20 Double Unders ( or 100 reg rotations on the rope )

10 Rounds / Time.

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

FRIDAY.

POWER / ENDURANCE

" THE BEAST "

So there was a change to the work-out, Saturday will be the
FILTHY 50, hopefully !!!

However tonight was a test of new limits....

- BENCH ( max weight reps / failure )
- Deadlift ( Max weight reps / failure )
- Squats ( body weight )

New limits and weights were set, and I think I died a little inside doing it.... As did Tyson I think too !

WEDNESDAY

STRENGTH / ENDURANCE.....

No time limit !!!!!

This work-out will include a 1 RM, then you will use a weight that you can do at least 20 - 30 reps with....

5 sets....

Bench press - 1 RM - rep out

Squat - 1 RM - rep out

Deadlift - 1 RM - rep out

this will be done for 5 sets.

* NOTE * the "1 RM" would be better off to be a weight that you could do 1-3 reps with, to get max benefit with very little effort from a spotter.

TUESDAY

REST DAY / MAINTENANCE DAY...

Like it says, or catch up on some cardio or specific conditioning, like stretching...........some may need it !!!

Monday, Monday MONDAY !!!!!!!!!!!

MONDAYS WORK-OUT..

Yesterday was the start of this weeks road to suffering...

Today's W.O.D will be ....

In Rounds of 5 (2 min)

- Skipping

- Ring Push-Ups

- Abs (your choice)

- Up-right Rows

- Bag Work.

1 minute break between rounds !!

* for the ring push-ups, you may want to pause at the top of the stress position and at the bottom of the exercise, if you can't do them for 2 min straight.

HOUSE OF "D"

THE HOUSE OF "D"

Today's workout will set the week off to a good start ! ! !

For time and progression.....

- 1 KM run, average pace.

- Push Press / Deadlift / Back Ext. - 21 / 15 / 9

- 1 KM run ( improve on the first 1 km timing )

- Sumo Squat / Dips / K2E - 21 / 15 / 9

1 KM run ( as fast as possible )

ABS to follow.

NOTE :

THE ABOVE PIC IS AN EXAMPLE OF k2E (knees to elbows)

FOR THOSE WHO DON'T KNOW.

Friday's Work-out......

" THE RAGE "

Tonight's workout is full of HATE, PAIN, & FATIGUE..

For Time...

- Run 1 mile

- Bench Press 80 % body weight for 100 reps

- Pull-ups 100 reps

- Run 1 mile.

Do this for time, with next to NO breaks.

Post time .

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "

FIGHT GONE BAD.........

Fight Gone Bad........

Tonight's workout is one that was originally designed for B.J PENN, It's a great work out and is guaranteed to kick your ass...

Check out this link, its a great video, and kinda funny too......

http://www.crossfit.com/cf-info/excercise.html

- 5 exercises, 1 minute per with a 1 minute break between rounds.

MISSION IMPOSSIBLE

THURSDAY'S WORK-OUT.........

This work-out will be a challenge to say the least. And is for time....

SET 1.....

- Deadlift

- Bench press or Push-ups

- Negative Pull-ups.

all 3 exercises will be ..10, 8, 6, 4, 2

SET 2.....

- Squats

- Cleans

- Skipping

As above, 10, 8, 6, 4, 2, except for the skipping 200 rotations.

Keep in mind the weight you use should be a struggle, and be some what of an effort to perform.

And seeing as how this is some final stage of prep for me I may throw in a surprise to finish the night off...........

Just cuz I love yazzzzzzzzzzzz although I'm sure the feeling wont be mutual !!!!! lol

" KEEP TRAINING, KEEP TRYING, & QUIT BICHIN "

THURSDAY'S W.O.D

THE POWER OF 1......THOUSAND !

This work-out has nothing but good times in store for you....

For time.....yes I said TIME !

Push - Press - 200

Jumping P.U - 200

Deadlift - 200

Ball Slams - 200 (or use the MMA slam bag)

Knee-hops - 200 ( Torso bag )

THEN.......

With a Kettlebell in each hand, with the use or without the use of straps run 400 m.

And maybe for sh*ts and giggles, some abs to finish it off ???

If you have any questions or comments about this workout input them at..

http://www.youhurtmyfeelingandiamweak.com/

" KEEP TRAINING, KEEP TRYING & QUIT BICHIN "