Advanced Fitness Program

Week One Workouts

Workout #1

Warm Up: 

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

- Deadlift 4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @85% x 2 ( 3-4  min rest between sets)

-Auxilary arm work.  Bi's and Tri's.  2 exercises x 3 sets for each  (10-12 rep range for each set, each movement) 

-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:

-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)

-150 Sit Ups (For Time)

Stretch

 

Workout #3

Warm Up: 

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

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

-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)

EMOTM for 10 Minutes

-50 meter sprint

Stretch

 

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

Week Two Workouts

Workout #1

Warm Up:

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

-Barbell Bench Press; 6 @ 50%, 5 @ 60%, 4 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.

Rest 5 Min:

 

Every Minute on the Minute for 12 Minutes

-5 Pull Ups

-10 Push Ups

-15 Air Squats

(should take about 35-45 seconds)

Stretch

 

 

Workout #2

Warm Up:

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

-Front Squat; 5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.

Rest 5 Min:

-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:

-Deadlift; 5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.

3 Rounds (For Time) 

-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:

-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:

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

 

Work:

-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

Week Three Workouts

Workout #1

Warm Up:

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

-Dumbbell Bench Press; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets.

Rest 5 Minutes:

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

Work:

-Back Squat; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets

Rest 5 Minutes, then...

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:

-Deadlift; 3 x 10 @ 75% of 1RM, rest 3 min rest between sets

Rest 5 Minutes:

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

 

Workout #4

Warm Up: 

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

-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:

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

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

Week Four Workouts

 

Workout #1

Warm Up:

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

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

Workout #2

Warm Up: 

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

12 min EMOM

-3 X Powercleans @ 95#'s

Work #2:

12 min EMOM

-5 X Pull Ups

-10 x Sit ups

 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

Work:

Every Minute On The Minute for 15 Minutes

-5 X Burpees

-3000 M Row (For Time)

Stretch

 

 

Workout #4

Warm Up: 

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

100 Burpees (For Time)

Stretch

 

 

Workout #5

Warm Up: 

-3 Rounds

-20 Sit Ups

-15 Air Squats 

-10 Push Ups

-5 Burpees

 

Work:

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:

15 Min AMRAP

-200 M Run

-5 Strict Pull Ups

-10 Knees to Elbows

-15 Sit Ups

Stretch

 

 

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.

 

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

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