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