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