31 July 09
Friday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up

Strength Work.
Back squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For time:
5 Rounds
20 Ring Dips
18 Burpee
16 Box Jump (24″)

Finish with 10 minutes of stretching.

30 July 09
Thursday
Warm-up
3 rounds of 10-15 reps ofSamson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Strength Work.
Bench Press or Weighted Dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

WOD
5 min of as many Pull-ups as you can do
30 second transition
1 mile run
5 min of as many KB swings as you can do (men 53lbs/women 35lbs)
30 second transition
1000 meter row

Score= 1 mile run time + 1000 meter row= Total time
Pullups take 15 seconds off total time for every 5 pull-ups
KB Swings take 15 seconds off total time for every 10 KB swings

Example: run time 6:00 + row time 4 minutes= 10 minutes
Pullups score =100 or -5 min
KB swings score=100 or -2 min 30 seconds
Final score=10-7:30=2:30
Do not count transition time.

29 July 09
Wednesday
Warm-up
Olympic lifting PVC pipe drills

Strength Work.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For time:
5 rounds
Snatch Grip Deadlift x 3
Power Snatch x 3
Over head squat x 3
Hang Snatch x 3
Snatch x 3
Weight: men 95lbs/women 65lbs

Finish with 10 minutes of stretching.

28 July 09
Tuesday
Strength Work.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

WOD
Fight gone bad "sort of"
3 rounds
1 min x Row score = watts average for 1 minute
1 min x Wall ball 20lb ball 10 ft target
1 min x Slam Ball 20lb ball
1 min x Box Jumps 20 inch box
1 min x Push Press 75lbs men/55lbs women
1 min rest between rounds

Finish with 10 minutes of stretching.

27 July 09
Monday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Dip

Strength Work.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
(All the percentages should be based upon 90% of your max.)
Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.

For Time:
21 Sumo Deadlift High Pulls (95lbs men/65lbs women)
21 Pull-ups

15 Sumo Deadlift High Pulls (95lbs men/65lbs women)
15 Pull-ups

9 Sumo Deadlift High Pulls (95lbs men/65lbs women)
9 Pull-ups

Finish with 10 minutes of stretching.

24 July 2009
Friday
Warm-up
Back Squat (All the percentages should be based upon 90% of your max.)
40% x 5
50% x 5
60% x 5
WOD
For Time
7 Rounds:
15 Back Squat load equals bodyweight (scale as appropriate)
15 Burpee (with push up, jump, and clap overhead)

Finish with 10 minutes of stretching.

23 July 2009
Thursday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension

WOD
For time

200 meter run
21 x Ring Dips
21 x Alligator push-ups: Do a push up, walk one hand forward, do another push up, walk the other hand forward, do a pushup, etc. (go to link below for demonstration)
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar: pull your entire body over and around the pullup bar, similar to skin the cat, but your body goes over the bar instead of under it. (Substitution for the flip is 5 knees to elbows)

200 meter run
18 x Ring Dips
18 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
15 x Ring Dips
15 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
12 x Ring Dips
12 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

200 meter run
9 x Ring Dips
9 x Alligator push-ups
10 x Clapping Pull-ups plus 1 complete flip on the pullup bar

http://www.mtnathlete.com/subpage_details.php?subpage_ID=325&page_ID=14

Finish with 10 minutes of stretching.

22 July 2009
Wednesday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-upBack-extension
Pull-up
Dip
Followed by the following:

Power Clean and Jerk (All the percentages should be based upon 90% of your max.)
40% x 5 reps
50% x 5 reps
60% x 5 reps

WOD
For time
30 x power clean and jerk 135lbs men/95lbs women

Finish with 10 minutes of stretching.

21 July 2009
Tuesday
Warm-up
3 rounds of 10-15 reps
Overhead Squat with broomstick
Sit-up
Back-extension
Dip
Whining

WOD
For time:
3 rounds
1 mile run
21 Pullup
12 KB swings 55lb men/35lb women

Finish with 10 minutes of stretching and more whining.

20 July 2009
Monday
Warm-up
Deadlift
40% x 5 reps
50% x 5 reps
60% x 5 reps

WOD
Tabata DeadliftM=225lb/W=155lb
Score total reps

Tabata Handstand pushups
Score total reps

Tabata Rockers
Score total reps
Overall score= total number of reps from all three movements.

Finish with 10 minutes of stretching.

18 July 09
Saturday
WOD
For time:
5 rounds
5 skin the cats
10 Handstand Pushups
25 Double Unders

Finish with 10 minutes of stretching.

17 July 09
Friday
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Complete as many rounds as possible in 20 minutes of the following:
5 Chest to bar pull-ups
15 Air squats/Burpee (with pushup, jump, and clap the hands overhead)/Push press 95lbs men/65 lbs women
Each round rotate the second movement. Score will equal total number of rounds in 20 minutes.
Example:
1st round 5 CTB/15 Airsquats
2nd round 5 CTB/15 Burpee
3 rd round 5 CTB/15 Push Press
4 th round 5 CTB/15 Airsquats
5th round 5 CTB/15 Burpee
6th round 5 CTB/15 Push press
Continue this rotation throughout.

Finish with 10 minutes of stretching.

16 July 09
Thursday
Bench Press or Weighted Dips (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

UPDATE TO WOD
WOD
2 minutes of pushups
2 minutes of situps
7 minute Row
No rest between movements.
Score will = Number of pushups + Number of situps + Number of calories
Example: 100 pushups + 100 situps + 500 calories = 700

Finish with 10 minutes of stretching.
BTW there is a rumor in yesterday's comment section that the Wabbitt was seen at the beach this past weekend.

15 July 09
Wednesday
Power Clean (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For time:
5 rounds
15 x Power Snatch 75lbs men/45lbs women
15 x 24 inch Box Jumps

Finish with 10 minutes of stretching.

14 July 09
Tuesday
Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For time:
200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

Finish with 10 minutes of stretching.

13 July 09
Monday
Deadlift (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Rest 3 to 5 minutes

For time:
3 rounds
500 meter row
15 x overhead squat 95lbs men/65lbs women

Finish with 10 minutes of stretching.

11 July 09
Saturday
Less talk more work Warm-up
3 rounds
10 knee to elbows
10 sit-ups
10 back extensions
No rest between movements or rounds

WOD
Bench Press or Weighted Dips(All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
50 Knee to chest jumps
50 KB Swings 50 lbs men/35lbs women
50 Push-ups

40Knee to chest jumps
40 KB Swings 50 lbs men/35lbs women
40 Push-ups

30 Knee to chest jumps
30 KB Swings 50 lbs men/35lbs women
30 Push-ups

20 Knee to chest jumps
20 KB Swings 50 lbs men/35lbs women
20 Push-ups

10 Knee to chest jumps
10 KB Swings 50 lbs men/35lbs women
10 Push-ups

Finish with 10 minutes of stretching.

10 July 09
Friday
Warm-up
30 Double Unders
3 Rounds
25 x Push-ups
25 x Rockers

WOD
Back Squat (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

As many rounds as possible in 10 minutes.
5 x Thrusters 115lbs men/80lbs women
10 x Pull-ups

Finish with 10 minutes of stretching.

09 July 09
Thursday
Skills practice
Find a mat, partner, and practice handstands on a wall, handstands with no wall, and handstand walking.

WOD
Go as far as you can alternating 400 meter run and 500 meter row for 20 minutes. Score will equal total distance covered.

Finish with 10 minutes of stretching.

08 July 09
Wednesday
Warm-up
3 Times
Olympic Lifting PVC Pipe drill

WOD
Power Clean (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps


For Time:
400 meter run
21 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
21 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
18 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
18 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
15 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
15 x Burpess with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
12 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
12 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

400 meter run
9 x Dumbbell Squat Clean (two 50lb dumbbells/two 25lbs dumbbells)
9 x Burpees with dumbbells in hands, complete a push-up each rep, no jump

Finish with 10 minutes of stretching.

07 July 09
Tuesday
Warm-up
30 Double unders
25 Box Jumps
20 Over head squats with PVC pipe
30 Double unders

Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For Time:
21 Swings (70 lbs men/50lbs women)
21 Handstand push-ups
21 Pull-ups

15 Swings (70 lbs men/50lbs women)
15 Handstand push-ups
15 Pull-ups

9 Swings (70 lbs men/50lbs women)
9 Handstand push-ups
9 Pull-ups

Finish with 10 minutes of stretching.

06 July 09
Monday
Warm-up
3 Rounds
25 Push ups
10 Pull-ups
25 Sit-ups
25 Air Squats

WOD
Deadlift (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

For time:
200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Sumo Deadlift High Pull (95lbs men/65lbs women)

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

200 meter run
15 x Wall Ball 20lb men/14lb women 10 foot target

Finish with 10 minutes of stretching.

Team Tubby go to this website to find Slam balls http://www.d-ball.com/

04 July 09
Saturday
Warm-up
30 Double unders
400 meter run

WOD
5 rounds
200 meter run
15 GHD Sit-ups
15 Back extensions

Finish with 10 minutes of stretching.

OR

Throw a dart at a map of Southern Pines, go to that location and use whatever you can find in a 500 meter radius to create a WOD. Limit yourself to one calisthenic, and find something to pick-up. Post your WOD in the comments.

03 July 09
Friday
WOD
Back Squat (All the percentages should be based upon 90% of your max.)
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
5 reps @ 75%
5 reps @ 80%
5 reps or as many reps as possible @ 85%

For time:
10 Rounds
5 x chest to bar pull-ups
10 x push-ups
15 x Jumping Air Squats
Complete the entire workout wearing a 20lb weight vest.

Finish with 10 minutes of stretching.

02 July 09
Thursday
Warm-ups
3 Rounds
10 Deadhang pull-ups
20 Rockers
25 Air squats

WOD
Bench Press or Weighted Bar Dips (All the percentages should be based upon 90% of your max.)
5 reps @ 40%
5 reps @ 50%
3 reps @ 60%
5 reps @ 75%
5 reps @ 80%
5 reps or as many reps as possible @ 85%

For time:
2K Row or 2 mile run

Finish with 10 minutes of stretching.