07 Oct 2010
Thursday
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD from CF Main Site
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

04 Oct 2010
Monday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

05 Oct 2010
Tuesday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
800 meter run or 1000 meter row
5 rounds
21 KB Swings 55lb men
12 Pullups
800 meter run or 1000 meter row

27 September 2010
Monday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
21,15,9
Dead lift 255
Wall ball shot 10ft with 20lb ball


28 September 2010
Tuesday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Box Jumps
15 second L-sit hold
25 PVC Pipe OHS
15 Knee to elbow
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
5 Rounds
400 meter run
25 Pull-ups

29 September 2010
Wednesday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Box Jumps
15 second L-sit hold
25 PVC Pipe OHS
15 Knee to elbow
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
3 rounds for time
21, 15, and 9
Front Squat 135
Ring Dips

30 September 2010
Thursday
5 mile run for time

01 Oct 2010
Friday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
6 rounds for time
Weights progress by 5 pounds starting with 95lbs and ending with 120lbs
3 Snatch
3 OHS
3 Power Cleans
3 Thrusters

02 Oct 2010
Saturday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
For time:
25 Walking lunge steps
1 Rope climb ascent
25 Pull-ups
1 Rope climb ascent
25 Box jumps, 20 inch box
1 Rope climb ascent
25 Double-unders
1 Rope climb ascent
25 Ring dips
1 Rope climb ascent
25 Knees to elbows
1 Rope climb ascent
25 Sit-ups
1 Rope climb ascent
25 Hang squat cleans, 95 pound
1 Rope climb ascent
25 Wall ball shots, 20 pound ball
1 Rope climb ascent

20 September 2010
Monday
Strength Work
Deadlift and Press (was not able to complete last week, so I did this monday)

1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
WOD
20 min AMRAP
400 meter run
Deadlift 225 x 7

Tuesday
21 September 2010
WOD
You have 20 min to complete
1 mile run
then as many rounds as possible with remainder of the 20 minutes
5 Wall ball shots
5 Burpees

Wednesday
WOD
5K run

Thursday
Strength Work
Power Clean and Back Squat
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

WOD
21, 15, 9
KB Snatch (complete x'd reps for each arm)
Thrusters

Friday
Strength Work
Weighted Dips
3 x 5

WOD
For time
10 rounds
10 Pullups
Sprint 100 meters
10 Pushups
Sprint 100 meters

Wear a weighted vest with 20lbs

Saturday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)

13 September 2010
Monday

WOD
5 Rounds
200 meter run
15 Slam balls 20lb ball
15 Pullups

14 September 2010
Tuesday
Strength Work
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

15 September 2010
Wednesday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)

WOD
25,20,15,10,5
Burpee
Wall Ball shots 20lb ball

16 September 2010
Thursday
Strength Work
Weighted Dips/Weighted Pullups
3 sets of 5 reps


Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

17 September 2010
Friday
Strength Work
Deadlift/Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
21,15,9
Thrusters 95lbs men/65lbs women
KB Swings 55lbs men/35lbs women

18 September 2010
Saturday
Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

WOD
5 Rounds
Rope Climb 15ft
100 meter Farmers Walk 2 x 70lb KBs

Friday
10 September 2010
WOD
3 Rounds
500 meter row
21 Slamballs 40lb
12 Pullups

09 September 2010
Thursday

WOD
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 4 singles with 135)


Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

07 Sep 2010
Tuesday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

Rest 3-5 hours

WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thursday
02 Sep 2010
WOD
100 Burpee Pullups for time

Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

Wednesday
01 September 2010
Warmup
3 rounds
5 Hang Power cleans
5 front squats
5 Push Jerks
5 Thrusters
then....
L-sit Pullups
Handstand Pushups
10,8,6,4,2

WOD
30-25-20-15 and 10 rep rounds of:
Wall ball shots at 10 foot target
KettleBell swings 70lb men/55lb women
GHD Situps

Tuesday
31 August 2010
Warm-up
Dot Drill for time
500 meter row
3 rounds
10 Handstand pushups
10 Pullups
10 Knee to elbow
25 push ups
15 GHD situps
15 Back extentions

WOD
As many rounds as possible in 30 min
20 meter sled push with 50lbs
15 Pullups
20 meter sled pull with 50lbs
25 Push ups

Sunday
29 August 2010
Strength Work
Deadlift and Press
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

Warmup
3 rounds of 10 reps for time
Handstands Pushups
Box Jumps
Rockers
Knee to elbow
Push ups
Pullups

WOD
3 rounds for time
500 meter row
15 x Push Press 95lbs men/65lbs women
15 x Sumo Deadlift High Pulls 95lbs men/65lbs women

12 August 2010
Thursday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 Rounds for total amount of reps
Alternate movements
30 sec work Burpees
30 sec rest
60 sec work Sumo Deadlift High Pulls 75lbs men/55lbs women
60 sec rest
90 sec work Burpee
90 sec rest

Rest 5-10 minutes

3 rounds
Interval run
30 sec work
30 sec rest
60 sec work
60 sec rest
90 sec work
90 sec rest

11 Aug 2010
Wed
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
10 Rounds
5 pullups
10 pushups
15 KB swings 55lbs men/35lbs women

09 Aug 2010
Monday
WOD
500 meter row
21 Push Press 95lbs men/65lbs women
21 Knee to Elbow

500 meter row
15 Push Press
15 Knee to Elbow

500 meter row
9 Push Press
9 Knee to Elbow
Apologize for the lack of post, I've been in the middle of redeployment, but I should be back on track now. We will start the 5,3,1 lifting program tuesday.

04 August 2010
WOD
3 rounds
1/4 mile walk 15% on treadmill
15 Deadlift 225 men/155 women
15 Push Press 95 men/65 women

20:46MP

Ollie pulling "security" until Papa comes home.

03 August 2010


Strength Work


Squat Clean Big 21 on the last set do 10 front squats





WOD


For time:


Power Clean 135lbs men/95lbs women


Chest Bar Ball Pullups


10,9,8,7,6,5,4,3,2,1

31 July 2010
WOD
1 x 13.5% Hill for .09 on treadmill
50 KB Swings
1 x 13.5% Hill for .09 on treadmill
40 KB Swings
1 x 13.5% Hill for .09 on treadmill
30 KB Swings
1 x 13.5% Hill for .09 on treadmill
20 KB Swings
1 x 13.5% Hill for .09 on treadmill
10 KB Swings

14:25 MP

30 July 2010
Strength Work
Shoulder Press
1 ladder from 1 to 5 reps

WOD
Hill sprint (13.5% on treadmill) 0.09mile or 100 meters
40 pullups
50 pushups
50 situps
50 squats
Do a Hill sprint everytime you have to stop and everytime you start a new movement
13:21 MP

29 July 2010
Strength Work
Warmup
Big 21 with squat cleans
Deadlift Ladder up to 5 reps

28 July 2010
WOD
This will be weird, but it was a nice change of pace. The theme is to stay on your hands as much as possible and perfect no mo pushups.
Hold the up position of push up for 1 min immediately followed by 25 No Mo pushups followed by 1 min of holding the up position of the push up
Rest 2 min
25 No Mo pushups, followed by Hold the up position of push up for 2 min, 25 No Mo pushups
Rest 2 min
Hold the up position of push up for 1 min immediately followed by 25 No Mo pushups followed by 1 min of holding the up position of the push up
Reps are recommendations, if necessary lower the reps to appropriate level.

Score = number fouls i.e. number of times you come out of the up position in any way

rest 2 min
5 no mo push up followed by rotating clockwise with the feet at the 9 oclock and hands 3 oclock, do 5 no mo pushups followed by rotating clockwise with feet at 12 and hands at 6 oclock, do 5 no mo pushups, followed by rotating clockwise with feet at 3 and hands at 9, do 5 no mo pushups, immediately do 10 rockers
rest 1 min

assume up position of the pushup and do one no mo pushup, move entire body in the push up position the width of your shoulders, do one no mo pushup, continue this pattern for 10 pushups, then change directions and return to the starting position in the same manner.
Score=number of times you come out of the push up position.

Run
5K

27 July 2010
WOD
50 Box Jumps 24 inch
15 Pullups
40 Box Jumps 24 inch
15 Pullups
30 Box Jumps 24 inch
15 Pullups
20 Box Jumps 24 inch
15 Pullups
10 Box Jumps 24 inch
15 Pullups

26 July 2010
Strength work
Big 21 with squat clean for warmup
WOD
Back Squat
1 Ladder

25 July 2010
WOD
3 Rounds
400 meter run
Push Press 95lbsmen/ 65lbs women
PP 21,15,9
7:26 MP

24 July 2010
Strength Work
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before

WOD
For 30 minutes on the minute every minute complete the following:
5 Pullups
10 Push ups
15 Air Squats

22 July 2010
WOD
Run 5K

20 July 2010
Strength Work
Shoulder Press
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before

WOD
10 Rounds
10 KB Swings 55lbs men/35lbs women
10 Pullups

19 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Sumo deadlift high pull 75lbs men/55lbs women
Slam ball 40lb ball
As many reps as possible in 10 minutes: if you do 10 reps with SDHP, then you must d0
10 reps with slam ball, you can change it up every round, but your reps must always match.

Rest 2 minutes

Squat thrust (burpee without the jump or pushup)
Dumbbell swings with 55lb dumbbell men/35lb dumbbell women
As many reps as possible in 10 minutes:if you do 10 reps with squat thrust, then you must d0 10 reps with DB Swings, you can change it up every round, but your reps must always match.

Rest 2 minutes

Push press 95lbs men/75lbs women
24 inch box jumps

As many reps as possible in 10 minutes:if you do 10 reps with Push Press, then you must d0 10 reps with Box Jumps, you can change it up every round, but your reps must always match.

16 July 2010
Strength Work
Shoulder Press
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
As many rounds in 30 minutes:
10 Pull Ups
10 Ring Dips
25 Squats
Rest 60 seconds

14 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Hang Power Clean 95lbs men/65lbs women
Dips
As many reps as possible in 10 minutes: if you do 10 reps with HPC, then you must d0
10 reps with Dips, you can change it up every round, but your reps must always match.
Rest 2-3 minutes

Thrusters 95lbs men/65lbs women
Pullups
As many reps as possible in 10 minutes: if you do 10 reps with Thrusters, then you must d0
10 reps with Pullups, you can change it up every round, but your reps must always match.
Rest 2-3 minutes

Jumping Split lunges
Mountain Climbers
As many reps as possible in 10 minutes: if you do 10 reps with JSL, then you must d0
10 reps with Mountain Climbers, you can change it up every round, but your reps must always match.

12 July 2010
Warmup
3 rounds
Pullups x 10
Situps x 25
dot drill
handstand holds for 30 seconds

WOD
Sumo deadlift high pull 75lbs men/55lbs women
Slam ball 12lb ball
As many reps as possible in 10 minutes: if you do 10 reps with SDHP, then you must d0
10 reps with slam ball, you can change it up every round, but your reps must always match.
200 total reps MP
Rest 2 minutes

Squat thrust (burpee without the jump or pushup)
Dumbbell swings with 55lb dumbbell men/35lb dumbbell women
As many reps as possible in 10 minutes:if you do 10 reps with squat thrust, then you must d0 10 reps with DB Swings, you can change it up every round, but your reps must always match.
167 total reps MP
Rest 5 minutes

Push press 95lbs men/75lbs women
24 inch box jumps

As many reps as possible in 5 minutes:if you do 10 reps with Push Press, then you must d0 10 reps with Box Jumps, you can change it up every round, but your reps must always match.
67 total reps MP

10 July 2010
Strength Work
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets

WOD
As many rounds as possible in 10 minutes
10 Squat thrust (burpee minus the push up and jump)
10 Mountain Climbers
10 No Mo Push ups

08 July 2010
Strength Work
Back Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets

Warmup
3 rounds
10 double unders
10 Burpees with no pushups

WOD from CrossFit Main Site
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

11:13 MP

Core to extremity training.

07 July 2010
Strength Work
3 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between reps
Shoulder Press
Weighted Dips or Bench Press

06 July 2010
Strength Work
Clean
Ladders x 2
Ladder = 1 rep, 2 min rest, 2 reps, 2 min rest, 3 reps, 2 min rest
Choose a little lighter than a weight you would use to do 3 sets of 5 reps
MP 2 Ladders with 185

WOD
5 Hill (13.5% on treadmill) sprints with 1 min rest between sprints
rest 2 minutes
Tabata squats
10 min rest

Hill sprint (13.5% on treadmill) 0.09mile or 100 meters
40 pullups
50 pushups
50 situps
50 squats
Do a Hill sprint everytime you have to stop and everytime you start a new movement
MP 15:45

04 July 2010
Warm-up
3 rounds
25 Double unders
25 push ups, hold to of push up position for 1 minute, 25 pushups

WOD
Warmup Row 10 min easy
Row 500 meters all out
Row 200 meters easy
Row 1000 meters all out
Row 200 meters easy
Row 500 meters all out

WOD courtesy Jon Carlock

03 July 2010
Warmup
3 rounds
25 double unders
10 Squats with barbell
25 push ups
25 situps
10 back ext

WOD
3 Rounds of 10 at each movement.
Do all 3 rounds of the movement before moving to the next movement.
Squat 185 men/130 women
Deadlift 235 men/165 women
RDL 135 men/95 women
Shoulder press 75 men/55 women
Incline Press 115 men/80 women
Bent Row 75 men/55 women
Pull-up
Dips
Pullups
Set all your stations up before you start. This workout looks simple enough, but there is a catch. You get 80 seconds for each set including rest. So, if it takes you 20 seconds to do 10 reps you get 60 sec rest. If it takes you 60 sec to do 10 reps, you will only get 20 sec rest.

Workout Courtesy Jon Carlock

02 July 10
Power
Power Snatch
3 sets of 1 rep at 90% of your heaviest weight used on Monday

WOD
Run 1 mile easy pace
3 x 20 sec work x 40 sec rest (10mph)

6 x 60 sec @ 10mph 2 min rest between each set

Run 1 mile easy pace

30 June 2010
WOD
4 rounds KB Swings 40 seconds AMRAP, 1 minute rest between rounds 55M/35W
4 rounds 40 meter farmers walk 1 minute rest between rounds 2x70M/55W
4 rounds Sledgehammer swings 40 sec AMRAP, 1 minute rest between rounds
4 rounds med ball push press for height 12lb 8 reps
1 Round Neck - laying on a bench on your back you wil perform 30 sec of each with no rest between exercises. 1. lift your head as back and forth as though you are shaking your head yes. 2. Rotate you head 180 degrees right to left and back. 3. Rotate your head side to side touching you ears to shoulders. Keep your head up for the whole 90sec
3 rounds walking pushups (alligator pushups) 30 sec AMRAP 1 min rest between rounds
4 Rounds Knee to elbow 15 reps 1 min rest between rounds
4 rounds walking russian twist 10 reps with 12 lb med ball 30 sec rest between rounds
4 weighted hollow rocks (hold 20lb med ball in hands) 10 reps 30 sec rest between rds

Courtesy Jon Carlock

29 June 2010
Strength Work
Clean and Jerk 3 sets of 1 rep AHAP
Back Squat & Press (Thruster from the Back squat position) AHAP 4 sets x 6 reps
Romanian Deadlift 4 sets of 6 reps
Rest 2 min between sets

WOD
Warmup
1 mile run easy pace
3 x 20 seconds x 40 seconds rest (6 min mile pace)

1 min work x 1 min rest
2 min work x 2 min rest
3 min work x 3 min rest x 2
2 min work x 2 min rest
1 min work x 1 min rest
Base your work efforts on your 5k pace
1 mile easy pace

Workout courtesy Coach Jon Carlock

28 June 2010
Strength Work
Snatch
3-5 sets of heavy singles
135, 145, 150, 135 MP

WOD
10 Rounds
10 Pullups
10 Push ups
10 Air squats
100 meter sprint (sprint out 50 and sprint back 50)
17:19 MP

26 June 2010
Strength Work
Deadlift
3 sets of 5 reps

WOD
21,15,9
Thrusters
Sumo Deadlift High Pulls
75lbs men/55lbs women
6:34 MP

24 June 2010
Thursday
Strength Work
Clean and Jerk
85% 3 sets of 1

Warmup
3 Rounds
Slam ball x 10
Pullups x 10
3 Rounds
No Mo Pushups x 10
Hollow Rocks x 10

WOD
Carlock'd
5 Rounds
.10 mile on treadmill with 15% elevation
15 Squats hugging 45lb bumper
15 Jumping Air Squats with 20lb med ball behind your head
1 minute rest between rounds
Score = total time to include rest
16:02 MP

Recommend you test the treadmill out and find a speed you think you can maintain. Set the elevation and leave it running while you do your squats. Be careful when jump back on and just add .10 to figure out the distance you need to travel. Special Thanks to Jon Carlock for putting this WOD together, it's a smoker and you'll know what being Carlock'd means when your done.

22 June 2010
Warmup
3 rounds
Dot Drill
10 Pullups
6:44 MP
3 rounds
5 x HSPU
20 x Hollow Rocks

Strength Work
Snatch 2 x 1 of 85%

WOD
3 Rounds
5 Snatch Balance
5 OHS
5 Snatch
Row 250 meters
95 mens/65 women
11:07 MP

21 June 2010
Strength Work
Back Squat series
55% x 3, 65% x 3, 75% x 3
60% x 3, 70% x 3, 80% x 3
65% x 3, 75% x 3, 85% x as many as possible.

Warmup
3 rounds
400 meter
10 Box jumps
10 Swings KB
10 Knee to elbow

WOD
400 meter run
25 box jumps
25 KB Swings 55lbs men/35lbs women
25 Knee to Elbow
400 meter run
7:20 MP

19 June 2010
Warmup
3 rounds
OHS x 25
Rockers x 20
Back ext x 10
Warm up cont.
For time
10,9,8,7.....,2,1
Pullups, Pushups, 20 inch box jumps
8:39MP

WOD
For time
3 rounds
500 meter row
50 wall ball shots 20lb
25:55 MP

18 June 2010
Strength Work
Deadlift x 3 series
1. 50% x 5, 60% x 5, 70% x 5
2. 55% x 5, 65% x 5, 75% x 5
3. 60% x 5, 70% x 5, 80% x 5

WOD
5 Rounds with 2 min rest between rounds
300 meter shuttle run (each leg of shuttle 25 meters)

17 June 2010
Warm up
Dot Drill each between each movement pattern do five burpees
3 rounds
20 hollow rocks
10 back ext

WOD
"Welcome Home Jenn"
21,15,9
Sumo Deadlift high pull 95lbs men/65lbs women
Pullups
Ring Dips

8:37 MP

16 June 2010
Strength Work
Power Clean x 3 series
1. 50% x 5, 60% x 5, 70% x 5
2. 55% x 5, 65% x 5, 75% x 5
3. 60% x 5, 70% x 5, 80% x 5

WOD
Run as far as possible in 20 minutes or 3 mile run.

15 June 2010
Warmup
10 pullups, 15 no push ups, 25 situps, 25 air squats, 10 back ext
400 m run, 15 pullups, 20 no mo push ups, 25 situps, 25 air squats, 10 back ext
400 m run, 20 pullups, 20 no mo push ups, 25 situps, 25 air squats, 10 back ext

WOD
For time
10 rounds
10 x KB swings 55lbs men/35lbs women
10 x Wall ball shots 10ft 20lb ball

11:20MP

14 June 2010
Strength Work
Back Squat
50% x5, 60%x5,70%x5
50%plus 5lbs x5, 60%plus5lbsx5,70%plus5lbsx5
50%plus10lbsx5,60%plus10lbsx5,70%plus10lbsx5
Shoulder Press
50%x5,60%x5,70%x5 do the whole series 3 times thru

WOD
Row 500meters
21 Thrusters 95lbs men/65lbs women
Row 500meters
15 Thrusters 95lbs men/65lbs women
Row 500 meters
9 Thrusters 95lbs men/65lbs women

11:48MP

11 June 2010
For time
Pullups 1 thru 10
No momentum pushups 1 thru 10
Do each rep as a seperate set: ie., 1 rep = 1 set, 2 rep = 2 sets, there can be no unbroken sets
Pullups:4:30MP
Pushups:3:35MP

For time:
4 x 800 meter run
2:30 rest between runs
Score = Total running time
12:11 MP

10 June 2010
Warm up
3 Rounds
15 Box Jumps
15 Over head squats
20 No mo Pushups
10 Knee to elbow

Prior to WOD progressively snatch up to WOD weight for overhead squat

WOD
10,9,8,7,6,5,4,3,2,1
Over Head Squat 135lbs men/95lbs women
Chest to bar Pullups
A Power Snatch is required to put the weight into position for the OHS. From rack not allowed.
20:05 MP

09 June 2010
Warm-up
400 meter jog
Pose Drills
3 x 100 meter run

WOD
3 mile run for time
19:51 MP

Finish with Rope climbing practice: Practice from the floor with no legs.

08 June 2010
Warmup
3rounds
400m run progress speed each round
25 Over head squat
10 Knee to elbow
5 Deadlift progress with each round
1 min Handstand hold

WOD
3 Rounds for time
400 meter run
10 x Deadlift 275 men/195 women
10:05 MP

07 June 2010
Warmup
3 rounds
10 Box Jumps
15 Pullups
10 GHD Situps
10 Back Ext
25 Air squat

WOD
Push Press 75lbs men/55lbs women
On the minute, clock never stops, rest is whatever time you have left over in that minute, for as long as possible.
1 min 1 rep, 2 min 2 rep, 3 min 3rep, etc.
Completed 20 minutes MP

05 June 2010
Warmup
3 rounds
20 double unders
25 no mo pushups
15 air squats
25 situps
10 back ext
5 x deadlift 135 first two rounds, 225 third round

WOD
30 Burpees
15 Deadlift 225 men/160 women
50 walking lunges
15 Toe to bar
30 Shoulder press 95lbs men/65lbs women
50 Box jump 20 inch
15 chest to bar pullups
30 back ext
50 air squats
16:10 MP

04 June 2010
Warmup
3 rounds
double unders x 20
rope climb or l-sit pullups
push ups x 25
back ext
over head squat with bar x 15

WOD
Total reps completed
Tabata
20 inch box jumb
55lb kb swings men/35lb kb swings women
air squats
anchored situps
84
72
160
104
Total = 420mp

03 June 2010
Warmup
3 rounds
20 box jumps
10 burpees
20 rockers
10 back ext
15 overhead squats

WOD
"My Goodness"
5 x Thruster 115 men/80 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 120 men/85 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 125 men/90 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 130 men/95 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 135 men/100 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 140 men/105 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 145 men/110 women
10 x Chest to bar pullups
rest 2:00 min

Score=total work time
7:05 MP Hound you might want to pack a lunch with this one.

02 June 2010
Strength Work
Back Squat
3 sets of 5 reps
245 x 5 x 3 sets MP

Time Trial
3 mile run
19:57 MP
or

2K row

01 June 2010
Warm-up
3 rounds
Box Jumps x 10
Rope climb practice no hands if able
Air squats x 25
GHD situps x 10
Back ext x 10

WOD
Row 250 meters
21 Bench Press 135 men/95 women
Row 500 meters
15 Bench Press 135 men/95 women
Row 750 meters
9 Bench Press 135 men/95 women
8:33 MP

31 May 2010
Strength Work
Power Clean
Heavy set of 5 reps, attempt to go 10 lbs heavier than last week.
185 x 5 MP

WOD
21,15,9
Hang Power Clean 135 Men/95 women
Wallball shots 20lb men/14lb women
7:50 MP

29 May 2010
WOD
Every minute do double the amount of dips to minutes for as long as possible: example
First min =2, second min=4, third min=6 etc...
10 Min MP

8 x 200 meter sprints
Rest 1:20 between sprints

28 May 2010
Strength Work
Press: Increase weight by at least 5lbs from last week.
120 x 5 MP

WOD
For time:
6 Rounds
1x 15 foot rope climb (no legs except to hold yourself in place)
10 x Thrusters 115 men/80 lbs women
14:40 MP

27 May 2010
Strength Work
Deadlift: 5 rep set with at least 5lbs heavier than last week.
275 x 5, 305 x 5, 325 x 4 MP

WOD
As many rounds as possible in 12 minutes.
5 pullups
10 pushups
15 Double unders
11 rounds MP took my goofy pill today and struggled getting my MOJO going with my double unders

26 May 2010
Practice rope climbing with no feet.

5K Run

25 May 2010
Strength Work
Power Clean
135 x 5, 155 x 5, 175 x 5 MP

WOD
3 Rounds
600 meter run
10 KB Swings with one 20kg KB men/16kg KB women
10 KB Thrusters with two 20kg KB men/16kg KB women
10 Sandbag cleans 80lbs men/55lbs women
10 Pullups
10 Burpees
10 Wallball 20lbs 10ft target
24:16 MP

24 May 2010
Strength Work
Back Squat
3 x 5 last set should be at least 5lbs heavier than last week.

225 x 5, 245 x 5, 260 x 5 MP

22 May 2010
Warmup
3 rounds
20 Double unders
20 Sit ups
20 Back extension
then
10 Rounds for time
5 pullups
10 pushups
15 air squats
7:24 mp

WOD
3 Rounds for time
300 meter shuttle run (25 meter legs, hand must touch ground at each turnaround)
25 Wallball shots 12lb ball 12 foot target
8:35 mp

21 May 2010
Strength work
Weighted dips
Work up to a Heavy set of 5 reps, we will increase the dips by 10lbs per week.
50lbs x 10 MP

Practice Wall ball shots to different heights with lighter balls.
I practiced hitting 14 and 12 foot target with 12lb ball
Practice L-sit Pullups
Practice Double unders.

20 May 2010
Strength work
Over the next week we will progress 10lbs per week, so make your starting weight reasonable.
Deadlift
315 x 5

WOD
Big Fun
30 Deadlifts 205 men/145 women
1 mile run
30 Deadlifts 205 men/145 women
9:33 MP

19 May 2010
Strength Work
Shoulder Press
Choose a weight 20 lbs from 5 rep max goal, I will increase each week for the next 4 weeks by 5 lbs.

WOD
Run as far as possible in 20 minutes.

18 May 2010
Strength Work
Power Clean
Choose a weight 40 lbs from 5 rep max goal, I will increase each week for the next 4 weeks by 10 lbs.
165 x 5 Mp

WOD
3 Rounds for time
Row 20 calories
Bar Dips x 20
Pullups x 20
9:53 MP

17 May 2010
Strenth Work
Back Squat
Start with the last weight you used for 5 reps and over the next 4 weeks increase the weight by 5 pounds each time we squat.
255 x 5 MP

Warmup
3 rounds
15 Double unders
15 Burpees

WOD
4 rounds
10 Sandbag get ups with 80lb sandbag
10 wheel outs (use wheel that has handles on both sides, execute movement on knees if necessary)
9:53 MP

15 May 2010
WOD
Three rounds for time
300 meter shuttle run (25 meter legs)
21 KB swings 24KG/53lbs men 16KG/35lbs women
12 Pullups
Slightly more intense version of Helen, be sure to touch the ground at end of each 25 meter leg of the shuttle. Completed in 8:23 MP

14 May 2010
Big 21 Power Clean
Start 105 lbs from max and work your way up by 5lbs increments. For time. 22:10 MP start 115 missed 220

WOD
10 rounds
30 seconds row
30 seconds rest

Score= ave pace
143 MP

12 May 2010
Warm-up
Pullup
Handstand Pullup
1,2,3,....9,10
Then
3 rounds
20 Double Unders
20 Hollow rocks

WOD
5 Rounds
5 x Deadlift 255 men/180 women
25 x Wall ball shots 20lbs
8:28 MP

10 May 2010
Run 10 x 100 meter sprints (start at 80% effort and build to 100% by 5 rep)

Strength work
Back Squat
5 x 40%
5 x 50%
5 x 60%
Work on producing as much speed as possible thru the entire squat.

WOD
As many rounds as possible in 20 minutes.
1 x Snatch
2 x Power Clean
3 x Push Press
4 x Thruster
5 x Pullup

Men 95lbs/Women 75lbs
Data Driven Life
http://www.nytimes.com/2010/05/02/magazine/02self-measurement-t.html?pagewanted=1

8 May 2010
Strength work
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
135 x 3 MP

WOD
5 Rounds
400 meter run
15 Push Press 95lbs men/65lbs women
11:39 MP

07 May 2010
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
320 x 8 MP

WOD
10 Rounds for time
10 x Snatch grip deadlifts 135 men/95 women
10 x Double unders
9:56 MP

06 April 2010
Strength Work
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
195 x 3 MP

WOD
Run 400 meters
21 Burpees
21 Back extention
Run 400 meters
15 Burpees
15 Back Extention
Run 400 meters
9 Burpees
9 Back Extention
11:03 MP

05 April 2010
Strength Work
Weighted Dips or Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
80lbs x 5 reps MP
Warm-up
5 rounds for time:
20 slam balls 20lb ball
20 rockers
6:20 MP

WOD
1000 meter row
30 kb swings 70lb men/55lb women
30 pullups
9:15 MP

04 May 2010
Strength Work
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

Warm Up: 4 Rounds AFAP: 400M run, 40 air squats, 40 push-ups
15:14 MP

WOD
Run 1 mile or Row 2000 meters
25 x Dead Lift (135) /women 95
25 x Power Clean (135) /women 95
25 x Push Jerk (135) /women 95
25 x Front Squat (135) women 95
Run 1 mile or Row 2000 meters
30:36 MP

Finish with 2 sets of 100 situps
Stretch for 10 minutes

02 May 2010
Sunday
Warm Up: 3 x 3 pull-up ladder (Do 3 pull-ups first minute, 6 second minute, 9 third minute and so on until you fail. run 400 Meters and start again. Do this 3 times.)
MP made up to 15 reps each time thru and ran at a 5:53 mile pace for 400 meters

WOD: 50-35-20 for time of:
Push-Press 75lbs men/55lbs women
Box Jump 20inch
SDHP 75lbs men/55lbs women
Push-up
Sit-up
MP completed WOD in 23:15

01 May 2010
Saturday
Snatch "Big 21" complete 21 sets and increase the weight by 5 pounds each set.

Warm-up
3 Rounds
10 Pullup
10 Burpee

3 Rounds
400 meter run
25 Hollow rocks

WOD
3 Rounds
24 Wall ball shots
15 Knee to elbow

30 April 2010
Friday
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
3 rounds for time
15 x Deadlift 225 men/ 160 women
15 x Slam ball 20lbs

29 April 2010
Thursday
Strength Work
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
4 mile run

28 April 2010
Wednesday
Strength Work
Bench Press or Weighted Dips, Shoulder Press, Weighted Pullups
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
For time
100 Double unders
Rest two minutes
300 meter shuttle run (each leg of the shuttle will equal 25 meters)

27 April 2010
Tuesday
WOD
5 Rounds
400 meter run
15 Burpees

Rest 2 minutes between rounds, score will equal total time.

24 April 2010
Saturday
WOD
With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

23 April 2010
Friday
WOD
3 rounds for time
25 x Sumo Deadlift High Pulls 75lbs men/55lbs women
25 x DB Swings 55lbs men/35lbs women
25 x Box Jumps 20 inch
25 x Push Press 75lbs men/55lbs women

21 April 2010
Wednesday
Strength work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps


WOD
AMARP in 10 minutes
5 L-Sit pullups
10 Overhead squats 115lbs men/80lbs women

20 April 2010
Tuesday
Tuesday
Strength work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Weight Dips or Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
For Time
5 Rounds
200 meter run
50 Push ups
50 Hollow rocks

19 April 2010
Monday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
For time
21,15, 9
Sumo Deadlift High Pulls 75lbs men/55 lbs women
Burpees
Pullups

16 April 2010
Friday
WOD
3 Rounds for time
500 meter row
21 hang power cleans with dumbbells 45lbs men/30lbs women
12 pullups

14 April 2010
Wednesday
WOD
3 Rounds
400 meter run
15 Box Jumps 24inch
15 Ring Dips

13 April 2010
Tuesday
WOD
10 Rounds for time
10 x Thrusters 75lbs men/55lbs women
10 x Pullups

12 April 2010
Monday
WOD
For Time
10,9,8,7,6,...3,2,1
Deadlift 225 men/160 women
HSPU

10 April 2010
Saturday
WOD
5 rounds
3 Split Snatchs
3 Power cleans
3 front squats
3 Push Jerks
3 Back squats
Weight men 135/women 95

09 April 2010
Friday
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
5 rounds
15 x KB Swings 70lb men/53lb women
100 meter sprint
25 push up
100 meter sprint

KKT
Warmup
Row 500 meter
10 Ring Pullups
5 Rope Climbs
10 Push ups
20 Rockers
10 Up and Downs

KKT WOD
25 Walking Lunge steps
25 Air Squats
25 Ring Dips (stand on chair and use your legs for assistance if neccessary)
25 Step ups
25 Sumo Deadlift High Pulls with KB

07 April 2010
Wednesday
WOD
For time
1 mile run
50 Sandbag power cleans 80 pounds men/60 pounds women (substitute with two 45lb dumbbell men/women two 30lb dumbbell)

06 April 2010
Tuesday
Strength Work
Weighted Dips or Bench Press and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
3 Rounds
400 meter run
21 x Pullup
12 x Burpee

KKT Warmup
Row 250 meters
Air squat x 15
KB Swings x 15
Knee to elbow x 15

KKT WOD
3 Rounds
15 x Sumo Deadlift high pulls with Kettlebell
15 x Up/Downs (Squat thrust)

05 April 2010
Monday
Strength Work
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
21, 15, 9
Row Calories
Snatch 95lbs men/75lbs women
Ring Dips

KKT
Warmup
2x
Row 500 meters
Dot Drill 2 iterations per pattern
KB swings x 15

KKT WOD
5 ring pullups
10 pushups
15 air squats
Complete as many rounds as possible in 20 minutes.

03 April 2010
Saturday
WOD
5 rounds
15 x Overhead squat 95lbs men/75lbs women
15 x Pullups
15x Box Jumps
200 meter run or 250 meter row

02 April 2010
Friday
Strength Work
Front Squat and Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
21, 15, and 9
Thrusters 95lbs men/75lbs women
Sumo Deadlift High Pulls 95lbs men/75lbs women

31 March 2010
Wednesday
Strength Work
Bench Press or Weighted Dips and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
3 Rounds
300 meter shuttle (25 meters for each shuttle)
25 Push ups
25 Jumping Air Squats

KKT
Warm-up
DOT Drill 6 iterations per pattern
15 Air Squats
10 Swings
10 Rockers
10 Jumping Ring Dips
10 Rope pullups

KKT WOD
500 meter row
25 Swings
25 Goblet Squats with KB
500 meter row

30 March 2010
Tuesday
Strength Work: Use 90% of your 1RM to calculate your %
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
4 Rounds
400 meter run
12 x KB Snatch right hand 55lb men/35lb women
12 x KB Snatch left hand 55lb men/35lb women

29 March 2010
Monday
WOD
For time
50 Double unders
21 Pullups
21 Sumo Deadlift High Pulls 95lbs men/75lbs women

40 Double unders
15 Pullups
15 Sumo Deadlift High Pulls 95lbs men/75lbs women

30 Double unders
9 Pullups
9 Sumo Deadlift High Pulls 95lbs men/ 75lbs women

27 March 2010
Saturday
Strength Work
Front Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
15,14,13,12,11,10...3,2,1
Knee to Elbow
Handstand push up

26 March 2010
Friday
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 Rounds
3 x 15ft rope climb
25 Overhead lunges men 45lb plate/women 25lb plate

24 March 2010
Wednesday
WOD
4 rounds
300 meter shuttle (each leg of the shuttle should be 25 meters)
17 x KB Swings 60lbs men/35lbs women
23 x Wall ball 20lbs men/14lbs women

KTT is a beginners program.
KTT warm-up
Air squats x 15
Swings x 15
ring pullups x 10
Deadlifts x 5 65lbs 2 sets

KTT WOD
For time
21, 15, 9
Deadlift x 95lbs
Pushups

23 March 2010
Tuesday
Strength work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Weight Dips or Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
30 muscle ups or 120 pullups/120 dips

22 March 2010
Monday
Strength Work
We will continue following the 5,3,1 protocol over the next 4 weeks. Use 90% of your 1RM to calculate your % or add 5lbs to the weight you used over the last 4 weeks.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
5 Rounds
200 meter run
15 Squat thrust/down and ups (burpees without the jump and push up)

KKT Only (if you don't know what KKT is then just ignore the rest of this post)
Warm-up
Row 250 meters
5 Rope climbs
10 walk outs to the push up position (hold position for 10 seconds)
Air Squats x 15

KKT WOD
3 Rounds for time
Row 300 meters
15 x down and ups

20 March 2010
Saturday
WOD
5 rounds for time:
10 x Power clean 135 men/95lbs women
20 x Double unders

19 March 2010
Friday
WOD
For time
21,15,9
Front Squat (Bodyweight)
Pullup

18 March 2010
Wednesday
WOD
5 rounds
3 x Deadlift 275 men/190 women
25 Box Jumps 20 inch

17 March 2010
Tuesday
Strength Work
Squat Clean and Jerk 10lbs more than last weeks Power Clean
Complete 3 singles

WOD
3 rounds
400 meter run
15 Slam Ball 40lb men/20lb women
15 Knee to Elbow

Ollie

Ollie writes a very entertaining blog and you can find it here http://adoptollie.blogspot.com/

15 March 2010

Monday

Deload week

WOD

Run or row as far as possilbe in 20 minutes.

Rest 10 minutes

Complete as many total reps as possible in 10 minutes of the following:

Pullups

Pushups

Wear a 20lb vest

Rep count for each movement is up to you, alternate the movements, and complete as many reps in 10 minutes as possible.

13 March 2010
Saturday
Strength Work:
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
In 20 minutes complete as many rounds as possible:
Each round increase the weight by 5lbs
Starting Weight: men 75lbs/women 55lbs
3 x Power Clean
3 x Thruster
3 x Push Press
3 x Snatch

12 March 2010
Friday
Strength Work:
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
3 rounds
400 meter run
21 Pullups
12 Deadlift 250lbs men/175lbs women

11 March 2010
Thursday
WOD
Rest
or
5K run

Please visit http://adoptollie.blogspot.com/ to visit my wife's latest project, it's very entertaining.

10 March 2010
Wednesday

Strength Work:
Front Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
21, 15, 9
Overhead Squat 115lbs men/80lbs women
Ring Dips

09 March 2010
Tuesday
Strength Work:
Bench Press or weighted dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
3 Rounds
400 meter run
25 x Pullup
25 x Wall Ball shots 20lb men/14lb women

08 March 2010
Monday
Strength Work:
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
Welcome back Hound
For time:
21,18,15,12,9,6,3
KB Swings 70lb men/55 women
Slam Ball 40lb men/20lb women

06 March 2010
Saturday
Strength Work
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
800 meter run
25 Wall Ball
25 Slam ball
25 Pull up
25 Sumo Deadlift High Pull 75lbs men /55lbs women

400 meter run
20 Wall Ball
20 Slam Ball
20 Pullup
20 Sumo Deadlift High Pull 75lbs men /55lbs women

200 meter run
15 Wall Ball
15 Slam Ball
15 Pullup
15 Sumo Deadlift High Pull 75lbs men /55lbs women

100 meter run
10 Wall Ball
10 Slam Ball
10 Pullup
10 Sumo Deadlift High Pull 75lbs men /55lbs women

05 March 2010
Friday
Strength Work: Use 90% of your 1RM to calculate your %
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
5 Rounds for time:
250 meter row
5 Power Snatch 115lbs men/80lbs women
10 Box Jumps 24 inch

03 March 2010
Wednesday
Strength Work: Use 90% of your 1RM to calculate your %
Front Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
For time:
100 Squats
100 Situps
100 Push ups
100 Pullups

02 March 2010
Tuesday
Strength Work: Use 90% of your 1RM to calculate your %
Bench Press or Weighted Dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
21, 15, 9
Thrusters 95lbs men/65lbs women
Knee to Elbow

01 March 2010
Monday
Strength Work: Use 90% of your 1RM to calculate your %
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD:
For time:
15 Kettlebell Swings 70lb men/50lb women
25 Pullups
400 meter Farmers walk 70lb dumbbells men/50 lb dumbbells women
400 meter run
15 Kettlebell Swings 70lb men/50lb women
25 Pullups
400 meter run
400 meter Farmers Walk 70lb dumbbells men/50lb dumbbells women
15 Kettlebell Swings 70lb men/50lb women
25 Pullups

27 Feb 2010
Sat
Strength Work
Bench Press or Weighted dips
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
4 Rounds
400 meter run
15 x Sumo Deadlift High Pull 95lbs men/65lbs women
15 x Bench Press 135lbs men/95lbs women

26 Feb 2010
Friday
Strength
Strength Work
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
Front Squat and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
For Time:
Descend from 10 to 1 and alternate movements
Example 10 Push Press 10 Pullups 9 Push Press 9 Pullups etc.....

Push Press 135 lbs men/95lbs women
Chest Bar Pullups

25 Feb 2010
Thursday
WOD
5K run or row

24 Feb 2010
Wed
WOD
21,15,9
Sandbag Get up (sandbag should weigh at least 80lbs)
Pullups
Box Jumps 20inch

23 Feb 2010
Tuesday
Strength
Strength Work
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 rounds for time:
400 meter run or 5oo meter row
12 Thrusters 95lbs men/65lbs women
21 Swings 55lbs men/35lbs women

22 Feb 2010
Monday
Strength Work
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
10 rounds for time
10 Pullups
10 Burpee

20 Feb 2010
Saturday
Find your one rep max for Bench Press or Weighted Dips

WOD
5 rounds for time
400 meter run
15 x Overhead squat 95 lbs men/65lbs women

19 Feb 2010
Friday

WOD
For Time;
21,15,9
Thrusters 95lbs men/65lbs women
Pullups

18 Feb 10
Thursday
Rest
or
Run 10K

17 Feb 10
Wed
Strength Work
Work up to a heavy single in the snatch.

WOD
7 Rounds
7 x Power Snatch 95lbs men/65lbs women
7 x Snatch Balance 95lbs men/65lbs women
7 x Overhead squat 95lbs men/65lbs women

16 Feb 10
Tuesday
WOD
3 rounds
800 meter run
50 Air squats
40 situps
30 Push ups
20 Pullups

15 Feb 10
Monday

Strength Work
Deadlift
Find your 1 rep max

WOD
21,15,9
Deadlift 225 men/160 women
Thruster 95lbs men/65lbs women

13 Feb 10
Sat

Strength work
Power clean
Back squat
Find your 1 rep PR

WOD
4 rounds 
400 m run
1 15ft rope climb 

12 Feb 10
Friday
Run 5K
or
Rest

11 Feb 2010
Thursday

WOD
For time:
21,15,9
Clean 135lbs men/95lbs women
Ring dips

10 Feb 10
Wednesday

WOD
Complete as many rounds as possible in 20 minutes of the following:
5 Pullups
10 Pushups
15 Air Squats

09 Feb 10
Tuesday

Strength Work
Shoulder Press
Front Squat
3 sets of 5 reps

WOD

3 rounds for time
400 meter run or 500 row
30 Jumping Split lunges (15 each leg)
30 Push ups

07 Feb 10
Sunday
Strength work
Weight Dips
Deadlift
3 sets of 5 reps

WOD
10 rounds
5 chest to bar pullups
10 Sumo Deadlift High Pulls 75lbs men/55lbs women
15 Box Jumps 20inch

06 Feb 10
Saturday

Strength work
Power Clean
Back Squat
3 sets of 5 reps

WOD
3 Rounds
Row 500 meters
25 x wall ball
25 x kb swings 53 men/35 women

05 Feb 10
Friday
WOD
3 Rounds
400 meter run forward
50 squat
50 push up
400 meters run backward

04 Feb 10
Thursday
Strength Work
Shoulder Press
3 sets of 5 reps

WOD
5 rounds for time:
30 Overhead lunges (15 each leg) 45lbs men/25lbs women
12 Chest to bar pullups

02 Feb 10
Tuesday
Strength Work
Hang Clean 5 sets of 1 rep

WOD
10 Rounds for time
10 x Box Jump 24 inch
10 x Back ext

01 Feb 10
Monday
Warm-up
3 rounds
25 air squats
30 sec handstand hold
5-10 L-sit pullups
10 Knee to elbow
10 Back extentions

WOD
2 Burpees/5 DU’s (or 20 Singles)
4 Burpees/10 DU’s (or 40 Singles)
6 Burpees/15 DU’s (or 60 Singles)
8 Burpees/20 DU’s (or 80 Singles)
10 Burpees/25 DU’s (or 100 Singles)
12 Burpees/30 DU’s (or 120 Singles)
10 Burpees/25 DU’s (or 100 Singles)
8 Burpees/20 DU’s (or 80 Singles)
6 Burpees/15 DU’s (or 60 Singles)
4 Burpees/10 DU’s (or 40 Singles)
2 Burpees/5 DU’s (or 20 Singles)

31 Jan 10
Sunday
Warm-up
3 rounds
10 x Overhead squat
10-20 x Pullups
20-30 x Pushups
25 x Hollow rocks

Strength Work
weighted dips or bench press
deadlift
3 sets of 5 reps start your cycle over and begin 5lbs heavier than 4 weeks ago.

WOD
5 rounds
Run 400 meters or Row 500 meters
15 x Thrusters 95lbs men/65lbs women

30 Jan 2010
Saturday

My apologies for those who follow this blog, I was unexpectedly swamped this past week, but I should be able to get us back to our regularly scheduled program. I have shifted the power clean, back squat, and deadlift to the weekends because I am unable to execute these lifts at heavy loads during the week. The place I'm located frowns on people dropping weights, but I am able to get to a place to train on the weekends. So without further adoo, here's the WOD for Saturday.

Strength work
Power Clean
Back Squat
3 sets of 5 reps (start your cycle over and start 5lbs heavier than you started 4 weeks ago)

WOD
3 Rounds
10 x Power Snatch 115 lbs men/75lbs women
10 x Burpees
10 x Chest to Bar pullups

26 Jan 2010
Tuesday
WOD
5 Rounds
Run 400 meters or Row 500 meter
21 Dumbell swings 55lbs men/35lbs women
12 Burpee

25 Jan 2010
Monday
Run 10K

23 Jan 10
Saturday
Warm-up
3 Rounds
15 x Overhead squats
Frog Stand Holds
Hand Stand Holds
L-sit holds
20 x Double unders

Strength Work
Shoulder Press
3 sets of 5 reps

WOD
3 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

**Complete WOD with 20 weighted vest**

22 Jan 10
Friday
Strength Work
Buergner Warmup
Snatch 1,1,1,1,1
Front Squat
3 sets of 5 reps

Warm-up
3 rounds
400 meter jog
10 x walking lunges
25 x push ups
25 x situps
10 x KB swings

WOD
Run 5 min/Rest 5 min/Run 4 min/Rest 4 min/Run 3 min/Rest 3 min/Run 2 min/Rest 2 min/Run 1 min/Rest 1 min

21 Jan 2010
Thursday

WOD
3 Rounds for time:
25 x Box Jumps 20 inch
25 x Push Press 75lbs men/55lbs women
25 x Sumo Deadlift High Pull 75lbs men/55lbs women
25 x Wall Ball 20lb men/14lb women
25 x Pull-ups

19 Jan 10
Tuesday
Warm-up
3 Rounds
Dot Drill
10 x Single leg squats
10 x HSPU
30 seconds Frog Stand holds
5-10 x L-sit pullups
25 x Hollow rockers

Strength Work
Weighted Dips
Deadlift
3 sets of 5 reps: attempt to beat last weeks final set by 10lbs.

WOD
3 Rounds
400 meter run
50 KB Swings 55lbs men/35lbs women

18 Jan 10
Monday
Warm-up
3 rounds
buergner drill
10 Pullups
15 double unders
20 pushups
25 sit ups

Strength work
Power clean attempt to beat last week by at least 5 pounds
Back squat attempt to beat last week by at least 10 pounds
3 sets of 5 reps

WOD
7 rounds
1 x Rope climb
5 x Clean 155 lbs men/110lbs women
7x HSPU

16 Jan 10
Saturday
Warm-up
3 rounds of 10-15 reps
Pullups
Double unders
HSPU
Knee to Elbow

WOD
5 rounds
10 Overhead squats 115 lbs men/80 lbs women
200 meter sprint

15 Jan 10
Friday
Warm-up

Strength Work
Shoulder Press
3 sets of 5 reps
Front Squat
3 sets of 5 reps

WOD
3 rounds of the following:
21, 15, and 9
Split Snatch 95lbs men/65lbs women
Box Jumps 24 inch box

14 Jan 10
Thursday
WOD
3 rounds
800 meter run or 1000 meter row
25 wall ball shots 20lb men/14lb women
25 pullups

13 Jan 10
Wed

Rest

or

5K run

12 Jan 10
Tuesday
Warm-up
3 rounds
Row 500 meters
L-sit pullups
HSPU
Frog stance hold


Strength work
Weighted Dips
Deadlift
3 sets of 5 reps attempt PR on last set.

WOD
5 Rounds
10 x KB swings 55lb men/35lb women
10 x Thrusters 95lbs men/65lbs women

11 Jan 10
Monday
Warm-up
3 rounds
buergner drill
10 box jumps
15 double unders
20 pushups
25 sit ups

Strength work
Power clean
Back squat
3 sets of 5 reps

WOD
3 rounds
400 meter run
25 pullup
25 lunges men 35lb DB/women 20lb DB

09 Jan 10
Saturday
Warmup
5 rounds 
5 Handstand kickups
5 ring pushups
3 10 second frog stand holds
10 OHS
10 back extensions

Strength work
Weighted dips 3 sets of 5 reps

WOD
For time
15 GHD situps
20 KTE
25 ab mat situps
30 V-ups
25 ab mat situps
20 KTE
15 GHD situps

08 Jan 10
Friday
Warmup
Frog stand holds
L-sit holds
Hand stand holds
20 box jumps

Strength Work
Shoulder Press
Front Squat
3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.

WOD
800 meter run
20 Pullups
30 Push ups
40 Situps
50 Air squats

600 meter run
15 Pullups
25 Push ups
35 Situps
45 Air squats

400 meter run
10 Pullups
20 Push ups
30 Situps
40 Air squats

200 meter run
5 Pullups
15 Pushups
25 situps
35 air squats

07 Jan 10
Thursday
Warm-up
3 rounds
400 meter run
L-sit pullups
HSPU
25 Hollow rocks
buergner warm-up


WOD
For time
3 rounds
50 Jumping Ring Dips
10 Hang Power Cleans 135lbs men/95lbs women

05 Jan 2010
Tuesday
Warm-up
Dot Drill
10 Box Jump
25 Situps
25 Push ups

Strength Work
Deadlift: 3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.


WOD
5 Rounds
5 Power Snatch 115 lbs men/80lbs women
7 Push Press 115lbs men/80lbs women
10 Chest Bar Pullups

04 Jan 10
Monday
Warm-up
3 rounds
5 x L-sit pullups
5 x HSPU (hold for 30 seconds at the bottom of each rep)
10 x Box Jumps
Buergner warm-up

Strength work
Power Clean 3 sets of 5 reps
Back squat 3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.

WOD
5 rounds
250 meter row
12 Burpees (include pushup, jump, and overhead clap)

02 January 10
Saturday
WOD
Complete as many reps as possible in 20 minutes between the two movements.
Pullups
Pushups
Wear a 20lb weighted vest.
Alternate the movements and attempt to match the reps (example: 5 pullups/5 pushups, 7 pullups/7 pushups, 5 pullups/5 pushups etc...)