WOD

Warm up

Running clock for 6 minutes

Spend 30 seconds at each station

1. Chest to bar kipping pull-ups minimum 10 reps

2. Bar dips minimum 10 reps 

3. Toes to bar minimum 10 reps 

4. Lunges with 25# plate  minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Conditioning: 

Row 1000 meters

25 Burpees 

Row 1000 meters 

25 burpees

Row 1000 meters 

25 burpees 

Row 1000 meters 

25 burpees 

Row 1000 meters

Skill

Work on a weakness for 15 minutes 

Then 

Mobilize 

WOD

Running clock for 6 minutes

Spend 30 seconds at each station

1. Strict Pull-Ups minimum 10 reps

2. Ring Push-ups minimum 10 reps 

3. Hollow Rock minimum 10 reps 

4. Box Jump minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Oly 

1) Power Snatch from hang (top of knee) 

Find max triple. *use straps 

2) Take 90% of the max triple and complete 3x3 triples rest 60 seconds

Strength 

1a) snatch grip behind the head push press heaviest possible 5x4

1b) bent over row heaviest possible

5x4

Conditioning

30 air squats 

30 pull-ups 

30 burpees 

15 air squats

15 pull ups 

15 burpees

10 air squats

WOD

Warm up: 

Running clock for 6 minutes

Spend 30 seconds at each station

1. Kipping pull-ups minimum 10 reps

2. Push ups minimum 10 reps 

3. Butterfly sit-ups minimum 10 reps 

4. Air squats minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Strength: 

Find a 3 rep max front squat 

Then

Take 90% of that and perform 4x3

Front squat

Accessory work:

1a) 5x5 Bent over Row heaviest possible

1b) 5x5 push press heaviest possible 

Conditioning: 

3 rounds of max reps

1 min Kettlebell swings 53/35

1 min box jumps 24/20

1 min wall balls 20/ 14

1 minute burpee broad jumps 

Rest 1 min 

THIS WEEKS PROGRAM

1. 15 min to find a 3 rep max hang clean above knees. (Do not drop the par do all three reps unbroken) 

2.Front squat 5@60 5@65 5@70 5@70

Super set

1a) Bent over row 3x5 heaviest possible 

1b) Sumo Deadlift Highpull 3x5 (use challenging weight)

Rest 30 seconds. 

Conditioning: 

Max Row for 10 minutes

Every 2 minutes 15 push-ups 

WOD

Warm up 

Mobilize 

Row 1000m 

Strength:

Find a 3rm strict press 

Press 3x3 @ 90% of 3rm 

Accessory work 

3x6

Weighted dips

Weighted pull-ups 

Lat pulls 

Conditioning

5 rounds 

20 seconds max effort push-ups 

15 second rest 

20 seconds max effort squats

15 second rest

20 second max effort chest to bar pull-ups 

30 second rest 

WOD

Warm Up:

With a barbell

5 back squats

5 front squats 

5 overhead squats

5 push press 

5 behind the head press

5 hang cleans

Strength:

HIGH BAR BACK SQUAT

Find a 3 rep max 

EMOM for 12 minutes

Odds: 3 fronts squat (heavy weight)

Evens: 5 strict pull-ups 

Accessory work:

Bent over rows 

3x8 (go heavy use straps)

Good mornings

5x5

Conditioning

50-40-30-20-10

Double Unders 

Sit ups 

Active Recovery

Lets go over what active recovery workouts are and what the goal of active recovery training is. Active recovery workouts are low intensity and low volume workouts in which the goal is to get blood into the muscles that you worked the day before to enhance recovery. In addition, another goal with active recovery is to loosen up stiff muscles.

This comes in particularly handy after heavy squat and deadlift workouts, which tend to tighten up the lower back. Effective active recovery workouts work the entire body and should leave you feeling energized. If you feel more tired after an active recovery workouts, then you did too much work.

Choose One:

60 Min Bike Ride

60 Min on the Rower

60 Min of Swimming

Then 

Mobilize 

Take the time to mash out the tight areas.  

WOD

1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Pullups – rest 60 sec.
3b) 3X10 Good mornings 

WOD

Warm up: 

3 rounds 

10 clap push-ups 

20 alternating lunges

Skill: 10 minutes practice toes to bar

Strength: High bar back squat

10x2 @ 85% explosive reps full depth on the squat 

Accessory work 

Pick your 2 weakest accessory Lifts from previous weeks

Super sets for the two lift 

4x6 

Conditioning 

4 min max effort wall balls 

Rest 4 minutes 

Run 1 mile 

WOD

We are running tests next week.

TIME TO SET SOME PRs!!

Warmup: 

Row 1000m 

Mobilize (shoulders and back) 

Strength: 

Find 3 Rep Max 

Dumbbell Incline Bench 

Accessory Lifts

4x12

Weighted Dips

Behind the Head Press

Lat Pulls 

Skull Crushers 

Weighted Pull-ups 

Conditioning 

For time:

20 clean and Press

10 Pull-ups 

15 clean and press

10 Pull-ups 

10 Clean and Press

5 pull-ups 

WOD

Warm Up:
5 Min on Airdyne Bike
Mobilize: Hamstrings, Quads, Back, Hips, Ankles

Midline:

3 Sets of Strict Knees to Elbows Maximum Efforts. (Rest 45 Seconds between Sets)




Strength:

Deadlift

Find a 3 Rep Max for the day (Rest 3 Min Maximum between Attempts)

Accessory Lifts

 Note: Check your log for the loads you used earlier in the week. If your feeling good at 5-10lb to your accessory lift. Otherwise use the same loads. Just a reminder the reps performed should be difficult for you to complete every set. You are here to progress so make your reps count.

1. Leg extension 4x12
2. Leg Curls 4x12
3. Good Mornings 4x12
4. Overhead Squats 4x12
5. Seated Close Grip Row 4x12


Conditioning

Every Minute on the Minute
5 Front Squats 45lb Barbell
5 Back Squats 45lb Barbell
6 Front Rack Lunges 45lb Barbell

*NOTE* Continue This pattern until the lifts cannot be completed within the minute.

Rest Day

WOD

Warm Up:
Run 800 Meters
2 Rounds of:
20 Mountain Climbers
5 Push ups
12 Turkish get ups (light weight)

Mobilize: Open up your Lats, Triceps, Chest, and Shoulder.

Strength

Incline Bench Find a 3 Rep max for the day
Accessory Lifts

Note: If your feeling good add 5-10lb to your accessory lift. Otherwise use the same loads. REMINDER: The reps performed should be difficult for you to complete every set.

1. Weighted Dips
2. Lat Pull Downs
3. Behind the Head Press
4. Skull Crushers
5. Weighted Pull Ups

Midline

The lifts below are labeled A and B. This means you complete your first set of A then immediately after you complete your first set of B. Repeat this for 4 sets.

A.10 Turkish Get ups (find a challenging weight)
B. Maximum plank hold (Feeling Frisky? Add some weight)


Conditioning

8 minute time cap As many rounds as possible
10 Pushups
8 Sit Ups
6 Pull Ups 
4 Toes to bar

WOD

Warm up

Run 400m

30 step ups

30 sit-ups 

10 push-ups

10 pull-ups 

10 inch worms

Strength: 

Box Squat 

10x2 @85% of 1RM : 45 second rests between sets

*Reps should be as fast and explosive as possible

Accessory Lifts 3x8

1. Leg extensions

2. Leg curls

3. Back extensions

4. Overhead lunges

5. Close grip seated row

Midline 

3 sets of maximum reps of strict toes to bar. 

Conditioning
For total reps:

2:00 Maximum Effort Double Unders

Then (no rest)-

3:00 Maximum Effort Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 Maximum Effort KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 Maximum Effort Double-Unders

WOD

Rest Day

WOD

Post 4th of July Celebrations

1. You feel pretty damn good.
2. Your kidney's are screaming at you. "What did you do to yourself?!"


Just for the heck of it, I want you to post what number you are with your work loads.

 Yesterday's Conditioning was a test. I know, I know  I shouldn't keep secrets. Make sure you post your results daily.

On with the program. This is Week 1 Day 2 Maximum Effort day for the upper body split.

Warm Up:
Run 800 Meters
2 Rounds of:
20 Mountain Climbers
5 Push ups
12 Turkish get ups (light weight)

Mobilize: Open up your Lats, Triceps, Chest, and Shoulder.

Strength

Dumbbell Bench

Find a 3 Rep Max for the day

Accessory Lifts

Note: If your feeling good add 5-10lb to your accessory lift. Otherwise use the same loads. REMINDER: The reps performed should be difficult for you to complete every set.

1. Weighted Dips
2. Lat Pull Downs
3. Behind the Head Press
4. Skull Crushers
5. Weighted Pull Ups

Midline

The lifts below are labeled A and B. This means you complete your first set of A then immediately after you complete your first set of B. Repeat this for 4 sets.

A.10 Turkish Get ups (find a challenging weight)
B. Maximum plank hold (Feeling Frisky? Add some weight)

Post Results to Comments

WOD

Happy 4th of July!


We all know today is going to consist of:

2. Food
3. Beer
4. Fireworks
5. Good Times

Anyone see whats missing?

Oh yeah, number 1.

1.
Warm up:
5 minutes on airdyne or spin bike
30 step-ups
30 Sit-ups
15 perfect from squats
Then
Mobilize- ankles, Hips, and Back

Strength:

Low Box Front Squat

Find a 3 Rep Max for the day (Rest 3 Min Maximum between Attempts)

Accessory Lifts

 Note: Check your log for the loads you used earlier in the week. If your feeling good at 5-10lb to your accessory lift. Otherwise use the same loads. Just a reminder the reps performed should be difficult for you to complete every set. You are here to progress so make your reps count.

1. Leg extension 4x12
2. Leg Curls 4x12
3. Back Extensions 4x12
4. Overhead Lunges
5. Seated Close Grip Row

Conditioning
Row For Total Meters
1 min sprint/50 second rest
1 min sprint/40 second rest
1 min sprint/30 second rest
1 min sprint/20 second rest
1 min sprint/10 second rest
1 min sprint

Feel the Burn!

Quick Note

I'll keep this short and sweet. I want to take a minute to give you readers the purpose of this blog. I wanted to create a free GPP fitness program for anyone looking for results.  As of right now the blog will have a daily post giving you a daily workout. Every part of the workout plays an important role in your progress, down to the resting between each set. 

All I ASK FOR IS:

1.     Follow the program

2.     Log everything and post your results in the comments.

3.     Your Nutrition must be dialed in. (Contact me directly if your looking for nutrition plans)

Pretty easy right?

Post any questions in the comments.

Welcome to the AON FITNESS COMMUNITY!

WOD

Rest Day

Recover Today and get ready for tomorrow! 

WOD

Warm Up:
Run 400m
3 Rounds Not For Time
10 Step-ups
5 Inch Worms
10 Push Ups

Strength:

Close Grip Bench

9x3 @ 50% of Bench 1 Rep Max

Accessory Lifts 3x8

1. Weighted Dips
2. Lat Pull Downs
3. Behind the Head Push Press
4. Skull Crushers
5. Weighted Pull Ups

Conditioning
4 Rounds For Time
50 Double Unders
6 Handstand Push ups
200 Ft. Sprint

Mobilize


Post Results to Comments

WOD

Warm Up:
Row 500m
25 Air Squats
25 Butterfly Sit-ups
25 Mountain Climbers

Strength: Box Squat

Find a 3 Rep Max for the day (Rest 3 min Maximum between Attempts)

Accessory Lifts (Depending on your goals choose your Volume/Intensity for these lifts)

1. Leg Extensions
2. Leg Curls
3. Back Extensions
4. Overhead Lunges
5. Seated Close Grip Row

Conditioning:
For Time:
100 DB Snatches (Alternate Arm Each Rep)
Every Minute 5 Burpees

Take 15 Minutes to Mobilize

Custom Rig Design

Custom Rig!

4 Squat Stations

6 Pull up Stations

12' Center posts for gymnastic ring work.

This is the perfect setup to accommodate mutiple clients at the same time.

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