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...)