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