9/4/12

Variant Volume Training





Tue.
#DLD
Push 10ydsx8 with heavy load [goal is complete in under 4 min]
Kettlebell Clean & Jerk 5x6 ea arm [not heavy complete in under 7 min]
Pull 20 ydsx4 with heavy load [goal is to complete in under 3 min]
50 burpees marathon style

ScriptureWOD: Acts 1





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Thur.
#Ruck
Ruck up @ 3x6; Ruck Lunges @ 3x10 yrds; Ruck Squat @ 3x6; Ruck Run @ 3x10 yrds [finish in under 10 min]
Dbell snatch @ 3x8 ea. arm
4x21 burpees

ScriptureWOD: Acts 2
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Sat
#SpeedME

[rules] For the exercises marked by * perform as such: Do the sprint portion and then immediately follow it by the exercise portion. The rest period should be that of half the working set. For example sprint 20 yds, then immediately do 10 burpees, the entire set took 60 seconds, rest is 30 seconds.
For the exercise without the * perform as such: Do the sprint portion and then immediately follow it by the exercise portion. There is no rest, this is marathon style. Finish as fast as possible.

*50 yd sprint & 7 burpees x 4
*10 yd sprint & 5 kettle snatch ea. x6
Burpee lunge x 70 yrds [burpee every lunge step]

ScriptureWOD: Acts 3


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Tue
#Ruck
Ruck up @ 3x6; Ruck Lunges @ 3x10 yrds; Ruck Squat @ 3x6; Ruck Run @ 3x10 yrds [finish in under 10:30]
Dbell/kettle C&J:  5x6 ea
Burpees: 50 [marathon style]
Lower ab push: 4x15

ScriptureWOD: Mark 16
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Thur

#DLD
Sled Push: 10 yds x 15 [heavy weight 10 yds should take between 15-30 sec. E:R is 1:1]
Kettlebell squat press: 4x6 [entire workout should take less than 3 min]
Sled Pull: 10 yds x 8 [medium weight 10 yds should take between 5-15 sec E:R is 1:1]
weighted russian twist: 2x15

ScriptureWOD: Mark 15
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Sat.
#SpeedMe
[rules] For the exercises marked by * perform as such: Do the sprint portion and then immediately follow it by the exercise portion. The rest period should be that of half the working set. For example sprint 20 yds, then immediately do 10 burpees, the entire set took 60 seconds, rest is 30 seconds.
For the exercise without the * perform as such: Do the sprint portion and then immediately follow it by the exercise portion. There is no rest, this is marathon style. Finish as fast as possible.

*20 yd sprint x 4 & 10 burpees x 4
*40 yd sprint x 6 & 7 plate snatch ea. arm x 6
20 yd sprint x 8 & 10 burpees x 8

ScriptureWOD: mark 14

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Tue
#RUCK
Ruck up @ 3x6; Ruck Lunges @ 3x10 yrds; Ruck Squat @ 3x6; Ruck Run @ 3x10 yrds [finish under 11 min]
Kettlebell Thrusters: 5x5
Russian Twists: 5x12

ScriptureWOD: Mark 13




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Thur

#DLDdoom
DLD push/pull: 320 yrds [heavy]
Dbell C&J: 6x6 ea
Lower ab foot push down: 5x15 reps
ScriptureWOD: Mark 12
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Sat.
#SpeedMe
10 yrd sprint then 5 burpees x 5 sets [120 sec rest]
40 yrd sprint x 8 [10 second rest between sprints, 120 sec rest after completion]
10 yrd sprint then 5 kettlebell snatch ea hand
Lower ab foot push down: 5x15 reps
ScriptureWOD: Mark 10-11
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Tue

#DLD
DLD push/Pull: 400 yrds total [push 20 pull 20 rest 45 sec] Heavy weight
Plank hold: 15x30 seconds

ScriptureWOD: Mark 9
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Thur
#PartnerDay #RuckChallenge
Ruck up @ 3x6; Ruck Lunges @ 3x10 yrds; Ruck Squat @ 3x6; Ruck Run @ 3x10 yrds [finish under 11 min]
DBell C&J: 5x4 ea. arm [heavier weight]
Abs: Plate Russian Twist: 4x15

ScriptureWOD: Mark 8
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Sat
#Volume #EvilBurpees
Plate/Dbell snatch x 50 rep ea. arm [10 reps, switch arms, 10 reps switch arm, repeat]
Lunge Burprees x 200 yrds
21's burpees x 3
abs

ScriptureWOD: Mark 7
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Tue.
#DLDchallenge
Partner work:
DLD [push] x 200 [20 yrds ea]  yrds [partner planks while other goes]
Dbell Clean&Jerk: 4x6 ea arm
DLD [Pull] x 300 [20 yrds ea]  yrds [partner planks while other goes]

Abs: LB russian Twists

ScriptureWOD: Mark 6
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Thur
#Upper's
Alternating Plate Toss: 4x30 sec Rest: 30 sec
Kettlebell Swimmer curl: 3x8
Plate Turn: 4x10
Ascending Lb push ups: x25 [go up lb every 5 reps]
Lb sit ups

ScriptureWOD: Mark 5
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Sat
#VOLUME
21's burpees: x 6 sets @ 90 sec. rest
lb sled push x 200 yrds
ScriptureWOD: Mark 4
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Tue
#Ruckchallenge
Db Clean & Jerk: 4x6 ea arm
Ruck up: 3x6
Ruck Lunge: 3x10 steps
Ruck Squat: 3x6
ScriptureWOD: Mark 3
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Thur
#PostChain
Alternating plate toss: 5x30 sec
Partner Sled Push/Pull [one partner completes push/pull while other planks]: 5x40 yrds [push 20/pull 20]
ScriptureWOD: Mark 2
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Sat
#OlyDbell
Dbell Snatch: 3x8 each arm [E:R] 2:1 (difficult weight)
Dbell Clean & Jerk: 3x6 each arm [E:R] 2:1 (difficult weight)
DLD Push/Pull: @25-50 lbs - 60 yrds push; 60 yrds pull [alternate every 10 yrds]
Lb sit ups: 4x10 @25-50 lbs

ScriptureWOD: Mark 1
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Tue
#Volume
21's for burpees x 5 sets - Rest 60 seconds b/w sets
DLD/Bear crawls: NW at 20 yrds x6 sets - rest 45 seconds b/w sets
Pull ups: 60 as fast as possible [no kipping]


[21 burpees video ->]
















ScriptureWOD: Exodus 27-28

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Thur

300 lb tire Spartan flip: 40 yrds
Rest 90 seconds
100 lb tire Spartan flip: 40 yrds
Rest 90 seconds
DLD [push & pull sled] No weight - 20 yrds push & 20 yrds pull x 6
Rest 90 seconds

DLD [push & pull sled] 25 lbs - 20 yrds push & 20 yrds pull x 4
Rest 90 seconds



DLD [push & pull sled] 50 lbs - 20 yrds push & 20 yrds pull x 2
Goal: finish under 30 minutes

Scripture WOD: Exodus 17-20



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Sat
#TireMarathon
300 lb tire Spartan flip: 40 yrds
100 lb tire Spartan flip: 40 yrds
90 seconds burpies

Repeat 5 times
Goal: complete in under 30 minutes

ScriptureWOD: Exodus 11-13
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About Me

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BS, MS - exercise Physiology
EPC - Board Certified Exercise Physiologist

Published Thesis
The impact of three different forms of warm up on performance

Graduate from Midwestern State University, founder of Endunamoo Barbell Club, and Endunamoo Strength and Conditioning. Working to help athletes physically reach their goals and achieve scholarships while spiritually pouring into as many people as possible on all platforms.