Week of October 21-26

October 20th, 2013
by:

HonoredPrairie

Next delivery is Saturday, November 16th. Order before 8pm on Monday, November 11th. This will be the last delivery for the year. Whole turkeys are available now! They are first come first serve, so don’t wait to order.

You workout hard and need good healthy food. Do yourself a favor and order the best quality meats and dairy at very reasonable prices. Honored Prairie provides all-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!

Monday, October 21st

Class Strength
Deadlift – 1×15 @ 40%, 1×12 @ 50%, 1×10 @ 60%, 3×8 @ 75%
Deadlift – Take 5 Sets to build to a challenging set of 3 reps, start at 65/45# 

Modular Skill
Build to 5RM Thruster, rest 1:00, perform 5RM 3x total. 

Modular Strength
Deadlift, follow the 3 stages in order.

  • Power – 5 sets x 2 reps @ 40% of 1RM with :20 rest between sets, as fast as possible.
  • Strength – Build to a 5RM, Rest 3:00
  • Hypertrophy – 4 sets to failure starting @ 80% of 1RM, drop 20# each set, with 1:00 rest between sets

Modular Endurance
Airdyne 3 miles

Core WODs
Race Circuit: Perform as many rounds in the circuit as possible in 1:00 then rest for the next 1:00. Record each round’s score while partner goes for 1:00.

Blue Level – Perform 4 rounds of this 1:00 Circuit AMRAP

  • 3 Throw Combos (Side-Side-Chest-Overhead)
  • 5 B.O.M.B. throws 20/14#
  • 7 Box jumps 24″/20″
  • 9 20″ Over-box jump (3 in chain)
  • Rest 1:00

Green Level – Perform 4 rounds of this 1:00 Circuit AMRAP

  • 3 Throw Combos (Side-Side-Chest- Overhead)
  • 5 B.O.M.B. throws 14/10#
  • 7 Box jumps, 16″
  • 9 16″ Over-box movement
  • Rest 1:00

Score = All Rounds completed + Additional reps. Start each minute from where you last stopped.

Rest 2-3 minutes

Blue do the following 5:00 AMRAP:

  • 20 Singles
  • 40 D/U (unbroken)

Green practice getting Double-Unders for 5:00

Rest 2-3 minutes

Blue do the following for time:
30 Pull-ups/T2Bs
(This is a combo movement, i.e. do 1 pull-up and then a T2B as a combine movement)

Green practice pull-up progression:

  • Band Assistance
  • Kipping Movement
  • Ring Rows

AdamDU

5:30-6:30pm Olympic Lifting class in the Shed. The class today will be suitable for all levels. Beginners are welcome!

Tuesday, October 22nd

Class Strength
Bench Press – 1×15 @ 40%, 1×12 @ 50%, 1×10 @ 60%, 3×8 @ 75%
Bench Press – Take 5 Sets to build to a challenging set of 3 reps, start at 65/45# 

Modular Skill – Do the WODs!

Modular Strength – Bench Press, follow the 3 stages in order.

  • Power – 5 sets x 2 reps @ 40% of 1RM with :20 rest between sets, as fast as possible.
  • Strength – Build to a 5RM, Rest 3:00
  • Hypertrophy – 1 set to Failure with 50# DB, then immediately switch to 95# BB and press to failure. Rest 1:00, repeat for 3 Compound sets.

Modular Endurance – 10 Rounds for time of: 10 JJ, 5 Burpees, 10 Step-ups

Core WOD
For Time (watch clock on rest times):

3 Rounds of the following:

  • 6 Squat Clean, 115/85#, 95/65#, 65/45#
  • 8 Push-press, 115/85#, 95/65#, 65/45#
  • 10 Burpees

Rest exactly 3:00, then immediately transition to –

2 Rounds of the following:

  • 15 Ring Dips / Bar Dips / Bench/box dips
  • 15 Chest Clap Push-ups / Clapper Push-ups / Push-ups
  • 15 C2B Pull-ups / Pull-ups / Ring Rows

Rest exactly 3:00, then immediately transition to –

1 Round of the following:

  • 30 Wall Balls, 20/14#, 14/10# @ 10’/8′
  • 30 Box Jump, 30″/24″, 24″/20″, 20″/16″
  • 30 D/U or 100 singles

6:30pm-7:30pm – Powerlifting Class in the Shed – This class will be more geared towards advanced lifters. Focus will be squatting and deadlift movements.

Wednesday, October 23rd

Class Strength
Back Squat – 1×15 @ 40%, 1×12 @ 50%, 1×10 @ 60%, 3×8 @ 75%
Back Squat – Take 5 Sets to build to a challenging set of 3 reps, start at 45# 

Modular Skill – 5 Rounds for Time:

  • 5 Burpees
  • 10 Box Jumps

Modular Strength – Back Squat, follow the 3 stages in order:

  • Power – 5 sets x 2 reps @ 40% of 1RM with :20 rest between sets, as fast as possible.
  • Strength – Build to a 5RM, Rest 3:00
  • Hypertrophy – 5×10 starting @ 50% of 1RM with :30 rest between sets. Stack (4) 5# plates on each end, drop 1 from each side each set. 

Modular Endurance – 3 Rounds for time of:

  • 50 D/U
  • 10 Prisoner Squats

Core WOD
For Time:
50 Snatches, but stopping to perform 3 over-bar burpees EMOTM.
115/75# – 95/65# – 65/35#

Thursday, October 24th

Class Strength
Strict Press- 1×15 @ 40%, 1×12 @ 50%, 1×10 @ 60%, 3×8 @ 75%
Strict Press- Take 5 Sets to build to a challenging set of 3 reps, start at 65/45# 

Modular Skill – For time: 50 GHD Sit-ups (Careful on this. GHDs can do a world of hurt on the uninitiated. If you’ve never done 20 in a row, then only do 20. If you’ve never done 30 in a row, then only do 30. And so on.)

Modular Strength – Strict Press, follow the 3 stages in order:

  • Power – 5 sets x 2 reps @ 40% of 1RM with :20 rest between sets, as fast as possible.
  • Strength – Build to a 5RM, Rest 3:00
  • Hypertrophy – 5×10 starting @ 50% of 1RM with :30 rest between sets. Stack (4) 5# plates on each end, drop 1 from each side each set. 

Modular Endurance – 1000 Singles, work on footwork, crossovers, various speeds, etc.

Core WOD

5 Rounds for Time (Track each split time, add your best round to your final time of 5 rounds (the faster your best round is the less time you add to your score.)

  • 10 Burpees
  • 10 Deadlifts, 135/95# – 95/65#
  • Rest :30

Rest about 5:00-7:00 

For Time:
Simple chipper

  • 30 Push-ups
  • 30 Sit-ups
  • 30 Pull-ups or Ring Rows
  • 30 D/U or 120 Singles

Friday, October 25th

Class Strength
3×5 Weighted Pull-ups & 3×5 Weighted Dips, start moderate load build up
Pull-up and Dip Progressions 

Modular Skill
(No time component)
3×12 KBS, 100/70#
Then
5×10 Power KBS (Russian) 55/35#

Modular Strength – 5×5 vs 3×5 of the class strength movements

Modular Endurance – Row 5k

Core WOD
“Fran”
For Time, 21-15-9 of:

  • Thrusters, 95/65#65/35#
  • Pull-ups Ring Rows

Rest 5:00-10:00

“Feel Good Friday BB WOD”
20 Combo Reps, go for weight not time. Do not set the BB down.

1 combo rep = Deadlift + Reverse Curl + Strict Press + Tricep Extension
95/65# 75/45# 55/35#
Drop weight if needed, do not time.
The reverse curl is not a clean. This is a strict movement.

Arnoldreversecurl

Saturday, October 26th

Class Strength – none 

Modular Skill – Make up a day from the week

Modular Strength – Make up a day from the week

Modular Endurance – Make up a day from the week 

Core WOD
45:00 AMRAP

  • Run 800m
  • 15 Push-ups
  • 15 Sit-ups
  • 15 Pull-ups or Ring Rows
  • 40 D/U or 160 Singles
  • Row 400m

On the pull-ups today, don’t use bands. Either do unassisted pull-ups or ring rows. We want you to keep the pace going. Bands will slow down the pace too much.