Johnnie WOD
Power Athlete
General Fitness, Weightlifting, Strength & Conditioning, Functional Fitness, Functional TrainingJohnnie WOD is guaranteed to have you laying on your back gasping for air with all the thickness & muscle required to look good laying there. The tag line, Heavy. Hard. Fast. No Eye Contact. Isn't just something cool that sounds good on a t-shirt - Johnnie WOD delivers and always performs with max intensity. Strap it up and let Johnnie take you on the ride of your life.
Advice from Johnnie
A
We are testing a 5 rep max today on the back squat. Then one set of max reps @ 80% of that heavy 5 reps. Then we have a double D for the DWOD. The first D is done on the minute for 5 minutes. You have 5 push presses and 5 strict pull ups. Keep that up for 5 minutes. Count the number of rounds successfully completed to your score. Then the second D is 100 KB swings for time - adjust the weight accordingly. Bring your biggest hammer to the party. John
B
Back Squat
1 x 5
C
Back Squat
1 x MAX
D1
Push Press
5 x 5
D2
Pull Up - Strict
5 x 5
E
Russian KB Swings
1 x 100
Advice from Johnnie
A
Today we are getting right into the fight with heavy triples on the Power Cleans for the SWOD. I want to prep the power cleans with some active foot work to wake those feet up so you work on getting full extension on the dynamic pull. Then for the DWOD, we are smashing another AMRAP with 15 minutes of DB thrusters, push ups and calories. I have the Assault Bike for the calories but you can use anything that counts calories. So run with what you brung. Hammer it. Johnnie
B1
Isometric Bulgarian Split Squat - Active Foot
5 x 10
B2
Power Clean
5 x 3
C1
Dumbbell Thruster
1 x 10
C2
Push Ups
1 x 15
C3
Echo/Assault/Implement of Choice
1 x 20
A Samurai in the Vatican
A
In 1613, feudal lord Date Masamune sent a Japanese diplomatic mission to Europe to negotiate with the Pope and the King of Spain in hopes of opening a new trade route. Led by samurai Hasekura Tsunenaga and Franciscan monk Luis Sotelo, the expedition spent seven years traveling one-third of the globe. Discover the fate and legacy of these men caught up in the first stages of globalization and facing religious and political tensions.
Advice from Johnnie
A
For our primal Thursday, we are hitting some heel elevated back squats. I want you to hit 7s for 4 hard working sets. Find a solid piece of 3/4" rubber or piece of wood to elevate your toes. You can use anything that elevates 3/4" of an inch. Take your time with these and work perfect execution. And a second SWOD with some heavy unilateral work with one arm DB bench. I want heavy 7s. Then a 20, 15, 10 rep scheme of Hang DB PCs, Banded Push Ups and Jump rope. Johnnie
B
Bilateral Squat w/ Elevated Heel
4 x 7
C1
Single Arm DB Bench Press
4 x 7
C2
Single Arm DB Bench Press
4 x 7
D1
Dumbbell Hang Power Clean
20, 15, 10
D2
Banded Push Ups
20, 15, 10
D3
Jump Rope
3 x 100
Advice from Johnnie
A
I want to throw a curve ball today with starting with the SWOD with suit case deadlifts. I am interested in the unilateral pulls and if there are any imbalances between right and left. Remember to warm up as needed and then crank it up for 5s. Then I am pulling out one of the CFFB OG Workouts with Deadlifts, Ring Pull Ups and 200 meter sprints - max rounds in 15 minutes. Johnnie
B1
Suitcase Deadlift
4 x 5
B2
Suitcase Deadlift
4 x 5
C1
Deadlift
1 x 5
C2
Supine Ring Pull Up
1 x 10
C3
Sprint
1 x 200
Advice from Johnnie
A
More hard work coming at you for 20 minutes of the following sandbag work and some calories bouts for 10 and 5 minutes. Come get it! Johnnie
B1
Sandbag Shoulder Toss
1 x 10
B2
Sandbag Walking Lunge
1 x 20
B3
Sandbag Dynamic Push Up
1 x 20
C
Echo/Assault/Implement of Choice
10:00, 5:00
A
Rest Day
For Completion
John Welbourn
John Welbourn is the mastermind behind Johnnie WOD and Johnnie BOD. John is CEO of Power Athlete Inc and the creator of the training phenomena, CrossFit Football. As CEO of Power Athlete, John manages and creates the most powerful and epic training programs on the Internet like Jacked Street, Field Strong, Grindstone and HAMR, just to name a few.
Stop wasting time with other programs that promise the world and come up limp. Strap into Johnnie WOD - where the gains flow like water and the muscle stacks like the salmon of Capistrano.
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Johnnie WOD
Johnnie WOD
Johnnie WOD
