11/29/13

STRENGTH:

BACK SQUAT 5x5@84.5% 1rm

WOD: 

10min 

Complex

3 Dead Lifts 

1 Hang Clean

Find a heavy max 

Rest 5min

2 min max dubs 

Then 

3 round 

12 T2B

15 Sets of [1] Squats + [1] Wall Ball

AP= 

Weighted push-ups 

4x50 abmat sit-ups

11/27/13

STRENGTH:
SHOULDER PRESS 5X3@84.5%

WOD:
9-6-3
POWER SNATCH 135/95
BAR MUSCLE-UPS

REST 3 MIN

8 MIN AMRAP
2 WALL  WALKS
5 CLEAN&JERK 185/115

AP=
3X10  WEIGHTED PULL-UPS
4X15 GHD SITUPS

11/26/13

Strength:

Back Squat 3x5@84.5% 1RM

WOD  

15 min AMRAP

1 round of CINDY

1 thruster 155/100

1 round of CINDY

2 thrusters 155/100

1 round of CINDY 

3 thrusters .....

Rest 5min

Row 4x250 rest 2:1

AP=

4x50 Abmat sit-ups 

11/25/13

STRENGTH:
5x5 BENCH PRESS@82%1RM

WOD:
8 MIN AMRAP
5 POWER CLEANS 205/135
10 HSPU

REST 3MIN

300 UNBROKEN DUBS
*EVERY BREAK DO 5 BURPEES

REST 3MIN

FOR TIME 
30 MUSCLE UPS

AP=
3X8/8 DUMBBELL BICEP CURLS
3XME STRICT T2B

11/22/13

Mobility:

T-spine 

Hip 

Skill:

8min 

Find 1rm

Clean&Jerk

Conditioning: 

2000m row 

Mid-line 

4x10 strict T2B

4x50 abmat sit-ups 

11/21/13

REST DAY

11/20/13

STRENGTH:

Back Squat 5x5@82%

SKILL WORK:

Clean&Jerk 

WOD:

5 rounds (10min cap)

20 KB swings 

20 box jumps 

20 dubs 

AP=

3x15 strict pull-ups 

3xmax strict T2B 

11/19/13

STRENGTH:
SHOULDER PRESS
5X5@82%

WOD:
4 ROUNDS (10MIN TIME CAP)
500M ROW
50 DUBS

REST 3 MIN

45 UNBROKEN THRUSTER 105/75
*4 BURPEE PENALTY EACH DROP

REST 3 MIN

3 ROUNDS
15 PULL-UPS
15 PUSH-UPS
15 GHD SIT-UPS 

11/18/13

Strength

Back squat 5x5@ 82%

7min AMRAP 

Buy in 100 dubs

5 Bar Muscle Ups 

15 WallBalls 

Rest 5 min

AMRAP 10 min 

50 burpees 

25 jerks 135/95

50 sit-ups 

25 hang cleans 135/95

50 burpees 

11/15/13

STRENGTH:
BENCH PRESS
5X5@75%

WOD:
8MIN CAP
500M ROW
100 HR PUSH-UPS
MAX BENCH AT 135LBS WITH REMAINING TIME

REST 3MIN

DEATH BY BURPEE PULL-UPS

AP=4X25 GHD SIT-UPS

11/14/13

REST DAY

11/13/13

STRENGTH:
SQUAT CLEAN - 8MIN EMOTM 4T&G REPS @ 65%

WOD
7 MIN AMRAP
BUY IN 500M ROW
3 THRUSTERS  165/110
6 PULL-UPS  (COMP
9 BURPEES OVER BAR

REST 5 MIN

3 MIN MAX DUBS
10 MIN EMOTM
5 T2B
10 KB SWINGS

AP= 4X50 WEIGHTED SIT-UPS 

11/12/13

STRENGTH:
3X3 SHOULDER PRESS@85% 1RM 
3X3 PUSH PRES@85
5X1 SPLIT JERK

*60SEC REST BETWEEN SETS

WOD:
(7MIN TIME CAP)
100 DUBS
3 ROUNDS
10 CLEANS 165/110 
10 HSPU

REST 3 MIN

75 BURPEES

REST 3 MIN

10 MIN AMRAP
250M ROW
30 WALL BALLS

11/11/13

STRENGTH:
BACK SQUAT   5X5@80%

WOD:
0:00-1:30
COMPLETE [5] PUSH JERKS EVERY 30 SECONDS (RX 135/95)(SCALED 95/65)
1:30-2:00
COMPLETE [10] PULL-UPS EVERY 30 SECONDS
2:00-4:30
COMPLETE [7] BURPEES EVERY 30 SECONDS
4:30-7:00
COMPLETE [5] T2B EVERY 30 SECONDS
7:00-8:30
COMPLETE [5] GROUND TO OVERHEAD EVERY 30 SECONDS (RX 135/95)(SCALED 95/65)
8:30-10:00
AMRAP FRONT SQUAT (RX 135/95)(SCALED 95/65)

REST 5 MIN 


DUBS  ([5] Sets of Max Dubs)
THEN
3 ROUNDS REST 1:1
3 HANG CLEANS 135/95
6 BURPEES OVER BAR 
9 AIR SQUATS 

 

11/8/13

Strength/Skill

10x1 clean & jerk E2M (add weight each rep)

WOD 

1000m row 

Then

10 min EMOTM

5 WallBalls

3 muscle ups 

Then 

75 burpees for time 

There is no rest between movements. 

11/7/13

Rest Day

11/6/13

Strength:

4 Bench Press 

EMOTM for 10min@75% 1RM

WOD:

21-15-9

Bench Press (body weight)

Power clean 155/100

Rest 5min

8x250m row rest 2:1

AP= 4x50 weighted sit-ups 

11/5/13

STRENGTH:
FRONT SQUAT 3X5@80% 1RM

WOD:
EACH ROUND WILL START WITH (WOD X)
4 HSPU
8 PULL-UPS (C2B)
12 T2B

10 MIN AMRAP
-1 ROUND OF WOD X/1 FRONT SQUAT@59%1RM
-1 ROUND OF WOD X/2 FRONT SQUATS... 
-1 ROUND OF WOD X/3 FRONT SQUATS...

REST 5 MIN

3 ROUNDS
5 HANG CLEANS 135/85
10 JERKS 135/85
20 SIT-UPS 

11/4/13

STRENGTH:
EMOTM 8min

1 Clean & Jerk (work up to a 1rm)

6 X 90 SEC AMRAP
10 DEADLIFTS  185/120LBS
10 BURPEES OVER BAR
20 AIR SQUATS 
REST 90 SEC BETWEEN EACH SET

REST 5 MIN


5X60 SEC AMRAP 
10 THRUSTERS 95/65
10 BOX JUMP OVERS 30/24''
20 PUSH-UPS
REST 60 SEC BETWEEN EACH SET

MID-LINE 5X50 ABMAT SITUPS

11/2/13

2011 games WOD

 

15 foot Rope climb, 5 ascents

145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents

165 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225 pound Clean and jerk, 1 rep

11/1/13

Strength:

5x1 (3 Front Squats + 1 Split Jerk).  @75% 1RM Split Jerk 

WOD:

7min AMRAP 

5 Thrusters @ 115lbs

3 Bar Muscle Ups

3min rest

2 min AMRAP

Burpees 

2min rest 

2min AMRAP 

Push-Ups

1min rest

5 Rounds

10 KB Swings

5 HSPU