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14 Workouts (With proper rest/rugby training days this cycle will take you 3 weeks to complete)
Day 1:
300 Jump Rope Warmup
21-15-9
Russian Kettlebell Swing (omahakettlebell.blogspot.com)
115lb thruster
Day 2:
15 minutes as many as possible:
Max Push Ups
Sprint 100 yards
*begin sprint from push up position.
Complete above then:
Deadlift 5 RM
Lat Pull Downs 3 x max reps (3 min rest)
Day 3:
21, 15, 9 reps of:
Bench Press
Ring Dips
*Perform at 75% of 1 RM Bench Press
Complete above then:
Squats 3X5
Day 4:
21-15-9
Turkish Get Ups (omahakettlebell.blogspot.com)
2 ft box jump
Handstand pushups
Day 5:
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
Following Above:
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps (3 min rest)
Day 6:
Bloody Dumbbells WOD
Standing hammer curl for 5 reps
Standing alternating shoulder press for 10 reps with each arm
Forward lunge for 10 reps with each leg
Bentover alternating row for 10 reps with each arm
Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
Romanian deadlift for 20 reps
Standing calf raise (arms hanging at sides) for 30 reps
Loading: Start the series with a five repetition maximum standing hammer curl for good reason: a load that represents your 5RM for the hammer curl is usually a good starting point for this dumbbell complex.
Day 7:
As many rounds as possible in 20 minutes:
One round consists of:
1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dips
Day 8:
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds
Day 9:
Complete as many rounds as possible in 15 minutes:
5 Push Press - 185 lbs
10 Handstand Pushups
15 GHD Back Extensions
Day 10:
As many rounds possible in 15 mins:
3 Deadlifts 315 lbs
20 Tiger Push Ups
100 meters on row machine
Day 11:
10-9-8-7-6-5-4-3-2-1: (10 sets increasing reps)
185 lb power cleans
Strict Pullups
Day 12:
Aqua Tiffy WOD
10 rounds of 50 meters (down and back in a 25m pool) of freestyle, kickboard, and breaststroke
Day 13:
21, 15, 9 Reps
Bench Press
Ring Dips
*Perform at 75% of 1 RM Bench Press
Complete above then:
Squats 3X5
Day 14:
Bloody Barbells WOD
Overhead squat for 10 reps
Hang clean for 10 reps
Standing military press for 10 reps
Bentover row for 10 reps
Lunge for 10 reps on each leg
Romanian deadlift for 20 reps
Front squat for 10 reps
Standing calf raise (barbell across upper back) for 30 reps
Loading: Start with an unloaded bar. From there, increase the load in 10 pound increments (a five pound plate on each side) until you find a load that challenges you from start to finish.