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)