01 Jan 10
Friday
WOD
21 x Back Squat 225lbs men/160lbs women
21 x HSPU

15 x Back Squat 225lbs men/160lbs women
15 x HSPU

9 x Back Squat 225lbs men/160lbs women
9 x HSPU

31 December 09
Thursday
WOD
3 Rounds
400 meter run
5 x Deadlift 275lbs men/195lbs women
10 x Chest to Bar Pullups
15 x Push Press 95lbs men/65lbs women

29 Dec 09
Tuesday
Warm-up
3 rounds
500 meter row
10 pullups
15 air squats
5 HSPU (hold for 15 seconds @ the bottom)

WOD
21,18,15,12,9,6
Thrusters 65lbs men, 45lbs women
Box Jumps 24" men,20" women
KB swings 55 men, 35 women

28 Dec 09
Monday
3 rounds
Buergner PVC pipe warmup
10 Pullups
20 situps
10 back extension

WOD
21 Power Cleans (bodyweight)
21 Ring dips

18 Power cleans
18 Ring dips

15 Power cleans
15 Ring dips

12 Power Cleans
12 Ring dips

9 Power cleans
9 Ring dips

6 Power cleans
6 Ring dips

3 Power cleans
3 Ring dips

26 December 09
Saturday
warm-up
3 rounds
L-sit pullup
HSPU
Pistols
sit-ups
double unders

WOD
800 meter run
25 push press 95lbs men, 75lbs women
25 box jumps 20 inch
25 pullups
25 kb swings 55lbs men, 35lbs women
25 knee to elbow
800 meter run

24 December 09
Thursday
Warm-up
3 rounds
10 x Overhead squat
10 x Pullups
10 x Handstand pushups
10 x Situps
10 x KB Swings

Strength Work
Front Squat 3 sets of 3 reps: attempt PR on last set
Weighted Dips 3 sets of 3 reps: attempt PR on last set

WOD
For time
3 Rounds
400 meter run
21 x Knee to Elbow
12 x Burpee (push up, jump and overhead clap)

22 December 09
Tuesday
Warm-up
3 rounds
Frog Stand Hold 30 seconds
10 x Box Jumps 20 inch
10 x Ring Dips
L-sit hold from pull up bar 15 seconds
400 meter run increase speed each round

Strength Work
Shoulder Press 3 sets of 3 reps: find your 3 rep PR
Deadlift 3 sets of 3 reps: find your 3 rep PR

WOD
5 Rounds
7 x Sumo Deadlift High Pulls 135lbs men/95lbs women
15 x Pullup

21 December 09
Monday
Warm-up
3 Rounds
6 x L-Sit pullups
10 x Burpees
10 x Knee to elbow
10 x Back Extensions

Strength Work
Power Clean 3 sets of 3 reps: find your 3 rep PR
Back Squat 3 sets of 3 reps: find your 3 rep PR

WOD
3 Rounds
500 meter row
15 Overhead squats 115 men/80 women

19 Dec 09
Saturday
Warm-up
3 Rounds
10 x Overhead squat
5-10 x L-sit pullups
5-10 x HSPU
25 x Rockers
20 x Double unders

Strength work
Shoulder Press 3 x 3 attempt a PR on the last set
Weighted dips 3 x 10 attempt a 10 rep PR on last set

WOD
5 Rounds
1 x 15 foot rope climb
10 x Ring Dips
15 x Jumping air squats
Complete entire WOD with 20 lb weighted vest.

18 Dec 2009
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
Frog Stance holds

Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs

WOD
5 rounds
400 meter run
20 Dumbbell lunges 10left and 10right 55lbs men/35lbs women
12 Sandbag cleans 80lbs men/50lbs women (use dumbbells used for lunges if sandbag is not available)

17 Dec 09
Thursday
Warmup
3 rounds
10-15 Pullups
25 Pushups
25 situps
10 Back extenions
25 Air squats

WOD
10 rounds for time
10 x Kettlebells swings men 70lbs/women 50lbs
10 x Burpee (includes push up, jump, and clap overhead)

15 Dec 09
Tuesday
Warm-up
5 per leg x Single leg squats
15 seconds x Frog Stand Holds
5-10 x Hand stand pushups
5-10 x Russian KB Swings (swings to chest level)

Strength Work
Deadlift 3 x 5 reps attempt to go 5 lbs heavier than last week.

WOD
3 rounds for time:
21 calories on the rower
21 ring push ups
21 double unders

14 Dec 09
Monday
Warm-up
3 rounds
15 x overhead squats
6 x L-sit pullups
25 x push ups
25 x rockers
10 x back extention

Strength work
Power Clean 3 x 5 reps
Back Squat 3 x 5 reps
Attempt to go heavier than last week by at least 5lbs.

WOD
3 rounds for time
400 meter run
21 Pull ups
21 Sumo Deadlift high pulls 75lbs men/55lbs women

12 Dec 09
Saturday
Warm-up
3 rounds
500 meter row
6 x L-sit pullups
8 x HSPU
10 x Knee to Elbow
12 x Over Head Squats

Strength Work
Shoulder Press 3 sets of 5 reps: Attempt a 5 rep PR
Bench Press or Weight Dips 3 sets of 5 reps: Attempt a 5 rep PR

WOD
10 Rounds for time
5 Pullups
10 Push ups
15 Air Squats
Complete entire workout with 20 lb vest.

11 Dec 09
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
3 broad jumps, 3 vertical jumps, 5 box jumps 24inch box

Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs

WOD
3 rounds
5 x Power snatch 115lbs men/80lbs women
10 x Box Jumps 28inch box

Interval work
3 rounds of 200 meter run, 400 meter run, and 600 meter run
Rest for each run will equal the amount of time it took to run the distance.
Complete entire workout in 20lb vest.

10 December 09
Thursday
Warm-up
3 rounds
Overhead squats
Handstand pushups
L-sit pullups
Frog Stand holds

WOD
3 rounds for time
25 calories Row
25 Thrusters 75lbs men/55lbs women
25 Pullups
25 Push Press 75lbs men/55lbs women
25 Sumo Deadlift High Pulls 75lbs men/55lbs women

08 Dec 09
Tuesday
Warm-up
Single leg squats x 5 per leg
Windshield wipers x 10
Ring holds (do not let the forearms touch the rings)
Box Jumps x 10
RDL x 5 135lbs men/95lbs women

Strength work
Deadlift 3 sets of 5 reps attempt to PR on your last set.

WOD
21 x Deadlift 225lbs men/160lbs women
21 x Ring Dips

15 x Deadlift 225lbs men/160lbs women
15 x Ring Dips

9 x Deadlift 225lbs men/160lbs women
9 x Ring Dips

07 Dec 09
Monday
Warm-up
L-Sit Pullups
HSPU
Frog Stand Holds
Overhead Squats
Situps
Backextentions

Strength Work
Back Squat 3 sets of 5 reps
Last set should be 5lbs heavier than last weeks PR.

WOD
Descend as fast as possible 10,9,8,7,6,5,4,3,2,1
Push Press 135lbs men/95lbs women
Pullups

Interval work
8 x 200 meter run or row (rest 1 minute between each work interval)

05 Dec 09
Saturday
Warm-up
3 rounds
10 x Overhead squats 45lb bar
Frog stand hold 15 seconds
5 x Muscle up rows
10 x Double unders

Strength Work
Shoulder Press 3 x 5 reps
Weighted Dips 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
As many rounds as possible in 20 minutes.
5 x HSPU
10 x Single leg squats (5 per leg)
1 x 15 foot rope climb

04 Dec 09
Friday
Warm-up
10 x Pullups
25 x Push ups
10 x Knee to elbow
Buergner PVC Pipe drills

Strength Work
Front squat 3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
30 x Clean and Jerk 135lbs men/95lbs women

Interval work
4x5 min intervals w/3min recovery between rounds.

03 Dec 09
Thursday
Warm-up
10 x Overhead squat
5 x HSPU
5 x L-sit Pulls
Frog Stand 10 seconds
5 x Romanian Deadlifts men 135/women 95

WOD
3 rounds
400 meter run
25 x Pullups
25 x Burpees
25 x GHD Situps
25 x Box Jumps

02 Dec 09
Wednesday
Practice rope climbing techniques
WOD Warm-up
800 meter jog
3 x 100 meter sprint (increase spead with each sprint, 1st sprint should be at 80% of max speed)

WOD
10K Run or 10K Row