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Monday, 4.20.15

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 Attention everyone I need everyone to where their Wade’s Army shirt to Tuesday’s class. We have been enlisted to get a group photo to help Wade’s Army and Power Athlete HQ plug 30 Days for Wade.

Sprint

40 yd x 4-7 Efforts

*After a thorough warm up, sprint the given distance with max effort resting as needed between attempts. When times begin to slow, the workout is over as is the reason for the rep ranges.

Post fastest 40yd sprint time to comments.

Amateur

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 10 RM
Press 5, 5, 5

2015 04 19

Thursday, 4.16.15

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Amateur

Back Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Front Squat 5 RM
Bench Press 5 RM

Conditioning

Complete for time:
Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps

*Use 85% of bodyweight for Barbell Thrusters unless bodyweight exceeds 225 lbs, then use 185 lbs for Thrusters. This should be HEAVY!

2015 04 15

Tuesday, 4.14.15

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Amateur

Deadlift 5 RM
Pull Ups 3 x Max Reps

Collegiate

Power Snatch 6×2
Weighted Pull Ups 2, 2, 2, 2, 2
*Collegiate use 90% of your Power Snatch and Snatch Pull respectively from 2015-03-17

Conditioning

Complete 3 Rounds:
Hold the top of a Pull Up – 45 Seconds
Rest 15 Seconds
45/25 lb Plate OH Walking Lunge – Max Reps in 45 Seconds
Rest 15 Seconds
Sledge Hammer Strikes – Max Reps in 45 Seconds
Rest 15 Seconds
Sprint Full Gasser or 1/2 Gasser – 45 Seconds
Rest 15 seconds

2015 04 13

Monday, 4.13.15

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WADES UNIFORM

30 Days for Wade Campaign

Wade’s Army is excited to announce a Spring campaign, 30 Days For Wade! This campaign is focused 100% on the financial support of families in the fight against neuroblastoma. While exciting breakthroughs are being made on the neuroblastoma research front, most families begin the fight with the current standard treatment. Treatment is costly, and combining this burden with the emotional toll of a child’s fight with cancer is often too much for a family to fathom. A limited edition t-shirt design is now available in our new online store! All proceeds go to families in need! With the hopes to KAPOW this pediatric cancer, we have also expanded to offering youth size t-shirts so the entire family may represent Wade and the fight against neuroblastoma. These will only be available from April 1-30th, so please act now!

 Amateur

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 3, 3, 3, 3, 3
Push Press 2, 2, 2, 2, 2

Conditioning

Complete as fast as possible on the minute for 12 minutes:
Russian KBS – 10 Reps
Double Unders – 20 Reps
*KB weight should be as heavy as possible.

2015 04 13

Friday, 4.10.15

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Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

1 Clean Pull + 1 Power Clean x 6
*Perform 6 sets of designated complex using 85% of 1 RM Power Clean from 04-03-15.

Conditioning

As many rounds as possible in 14 minutes:
40/30 lb Ball Slam – 10 Reps
Towel Pull Up – 5 Reps
AHAP DB Power Snatch Right – 1 Rep
AHAP DB Power Snatch Left – 1 Rep

2015 04 09

Thursday, 4.09.15

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Amateur

Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side

Conditioning

As many rounds as possible in 10 minutes:
Sprint 40 yds
Plyo Push Ups – Max Reps Unbroken

*Plyo Push Ups should be performed on a 45 lb bumper. One hand will start on the plate and at the top of each rep, you must switch hands explosively without “walking” them. The set ends when you can no longer perform this movement dynamically.

2015 04 08

Tuesday, 4.07.15

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Amateur

Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps

Collegiate

Rack Pull 5, 5, 3, 3, 3
Pull Ups 3 x Max Reps
*Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.

Conditioning

Tabata Jacked Street:

45/33 lb Barbell Bicep Curl – Max Reps
Ab Mat Sit Up – Max Reps
Banded Tricep Push Down – Max Reps

*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Tricep Push Downs.

2015 04 06

Monday, 4.06.15

By: 0

WADES UNIFORM

30 Days For Wade

Wade’s Army is excited to announce a Spring campaign, 30 Days For Wade! This campaign is focused 100% on the financial support of families in the fight against neuroblastoma. While exciting breakthroughs are being made on the neuroblastoma research front, most families begin the fight with the current standard treatment. Treatment is costly, and combining this burden with the emotional toll of a child’s fight with cancer is often too much for a family to fathom.

For this campaign a limited edition t-shirt design is now available in our new online store! Orders can be placed on this site and the shirts will be shipped to your door step! With the hopes to KAPOW this pediatric cancer, we have also expanded to offering youth size t-shirts so the entire family may represent Wade and the fight against neuroblastoma.

Amateur

Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workut)

Collegiate

Squat 4, 4, 4, 4
Press 5, 5, 5

Conditioning

Complete for time:
Rope Climb – 10 Reps
225/150 lb Back Squats – 40 Reps
Handstand Push Ups – 50 Reps
Note: break up the work however you would like

2015 04 05

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