Advanced Fitness Programming Week #1 Workout #1 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: - Deadlift 4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @85% x 2 ( 3-4 min rest between sets) Work #2: -Auxilary arm work. Bi's and Tri's. 2 exercises x 3 sets for each (10-12 rep range for each set, each movement) Work #3: -3 Minutes at Inversion (Handstand Hold against the wall) Stretch Workout #2 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: -Front Squat 4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @85% x 2 ( 3-4 min rest between sets) -Power Clean 4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @85% x 2 ( 3-4 min rest between sets) Work #2: -150 Sit Ups (For Time) Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Workout #3 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: Every Minute On The Minute for 30 Minutes -2 x Bench Press at 85%, immediately to 1 X Box Jump @ 36" (or as high as you can for all 30 reps) Rest 5 Min: Work #2: -Aux arm work (same rep range as Workout #1, different movements) Stretch Workout #4 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work: -Strict Pull Up x 75 reps. (switch up your grips as needed, no kipping) -Strict Shoulder Press 4 @ 65%, 3 @ 70%, 2 @ 75% x 2, 3 @70% x 2 ( 3-4 min rest between sets) Work #2: EMOTM for 10 Minutes -50 meter sprint Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Workout #5 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work: Easy 3 Mile Run at about 65% of Max Effort Pace (conversation pace) then 30 minute stretch session Stretch Advanced Fitness Programming Week #2 Workout #1 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: -Barbell Bench Press; 6 @ 50%, 5 @ 60%, 4 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets. Rest 5 Min: Work #2; Every Minute on the Minute for 12 Minutes -5 Pull Ups -10 Push Ups -15 Air Squats (should take about 35-45 seconds) Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Workout #2 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: -Front Squat; 5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets. Rest 5 Min: Work #2: -40 Power Cleans @ 50% 1RM (For Time) Rest 3 Minutes -40 Calorie Row (For Time) Rest 3 Minutes -40 Burpees (For Time) Stretch Workout #3 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: -Deadlift; 5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets. Work #2: 3 Rounds (For Time) PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 -400 M Run -21 Kettle bell Swings 60-65% of 1RM -12 Deadlifts @ 50% of 1RM Stretch Workout #4 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: -Dumbbell Push Press; 5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets. watch this video; (http://www.youtube.com/watch?v=OFMEucMP-48) Rest 5 Min: Work #2: 7 Minute AMRAP -30 Jump Rope Skips -20 Sit Ups -10 Burpees Stretch Workout #5 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Work #1: -12 Straight Rounds; Each round is 3 minutes. For the first 2 minutes and 15 seconds of each round you are Rowing at a casual jog pace, then flat out Row sprint for 45 seconds to complete that 3 minute round. Record how many laps around a track that gets you. Same sequence as last Saturday except all done on a Rower. Stretch Advanced Fitness Programming Week #3 Workout #1 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: -Dumbbell Bench Press; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets. Rest 5 Minutes: Work #2: 20 Minutes, Every Minute on the Minute -4 Wall Balls w/ 20lbs WB -4 Burpees Stretch Workout #2 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Work #1: -Back Squat; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets Rest 5 Minutes, then... Work #2: 12 Min AMRAP -8 Power Cleans @ 75% of 1RM -12 Ring Dips -16 Sit Ups Stretch Workout #3 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: -Deadlift; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets Rest 5 Minutes: Work #2: 21-15-9 (as fast as possible, do a 400 M Run after each round IE, do 21 pull ups then 21 KBS then run 400, then do your round of 15's and run etc.) -Pull Ups -Kettlebell Swings @ 53#'s -400 M Run Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Workout #4 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: -Front Squat 3 x 10 @ 75% of 1RM, rest 3 minutes between sets -Push Press 3 x 10 @ 75% of 1RM, rest 3 minutes between sets Rest 5 Minutes: Work #2: 10 Rounds (as fast as possible) -5 Pull Ups -10 Push Ups -15 Air Squats Stretch Workout #5 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work: -800 M Run @ 80% MEP rest 4 minutes -400 M Run @ 90% MEP PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 rest 4 minutes -200 M Run @ 100% MEP rest 4 minutes -400 M Run @ 90% MEP rest 4 minutes -800 M Run @ 80% MEP rest 4 minutes 600 M cool down run @ 55-60% MEP Stretch Advanced Fitness Programming Week #4 Workout #1 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: Once Thru For Time -50 24" Box Step Ups -50 Ring Rows -50 KB Swings, 44# -50 Walking Lunges -50 Sit Ups -50 55# Push Press -50 Wall Ball -50 Burpees -50 DU"s or 150 singles Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Workout #2 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: 12 min EMOM -3 X Powercleans @ 95#'s Work #2: 12 min EMOM -5 X Pull Ups -10 x Sit ups Work #3: Once thru for time -50 Air Squats -30 Deadlifts @ 50% of 1 RM -10 Burpees Stretch Workout #3 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Work #1: Every Minute On The Minute for 15 Minutes -5 X Burpees Work #2: -3000 M Row (For Time) Stretch Workout #4 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: 100 Burpees (For Time) Stretch Workout #5 Warm Up: 3 Rounds -20 Sit Ups -15 Air Squats -10 Push Ups -5 Burpees Work #1: Front Squats 2 . 2 . 2 (set of 2 with a 10 second rest x 3) x 5 with 3 minute rest between each grouping of 3 doubles (during the middle minute of the of the 3 minutes of rest to Max Push Ups for 1 minute) Rest 5 Min: PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Work #2: 15 Min AMRAP -200 M Run -5 Strict Pull Ups -10 Knees to Elbows -15 Sit Ups Stretch PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 WORKOUT LEGEND (GLOSSARY) SI= Short Interval LI= Long Interval m= Meter M = Mile y = Yards ' = Feet @bodyweight= load your body weight to the bar BW= body weight Load your body weight to the bar m/y = Meters or Yards 10" = 10 second rest 90” = 90 second rest C2 = Concept 2 Rower TT = Time Trial= A measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called the race of truth. It is done alone and should be re-tested under similar conditions and the same distance/time. Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%. RPE = Rate of perceived exertion , See RPE scale below. Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort. On the Minute = Start each set at the beginning of a new minute. On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval. PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260 Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing. Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing. Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s). AMRAP= As Many Rounds As Possible AFAP= As Fast As Possible Rx = as prescribed "Unbroken" = if you come off the bar, you start that element again until completion Strength and Conditioning WODS # = lbs Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common Accommodating Resistance = Use of bands and/ or chains OHS = Overhead Squat Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps. 1RM = 1 rep max % percentage of weight will be listed for personal and individual strength programming. ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't. DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk. "Double Up"= Up and back only touching a toe to the ground before ascend PrimeBody 14500 N. Northsight Blvd, Ste 200 Scottsdale, AZ 85260