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