30 June 2010
WOD
4 rounds KB Swings 40 seconds AMRAP, 1 minute rest between rounds 55M/35W
4 rounds 40 meter farmers walk 1 minute rest between rounds 2x70M/55W
4 rounds Sledgehammer swings 40 sec AMRAP, 1 minute rest between rounds
4 rounds med ball push press for height 12lb 8 reps
1 Round Neck - laying on a bench on your back you wil perform 30 sec of each with no rest between exercises. 1. lift your head as back and forth as though you are shaking your head yes. 2. Rotate you head 180 degrees right to left and back. 3. Rotate your head side to side touching you ears to shoulders. Keep your head up for the whole 90sec
3 rounds walking pushups (alligator pushups) 30 sec AMRAP 1 min rest between rounds
4 Rounds Knee to elbow 15 reps 1 min rest between rounds
4 rounds walking russian twist 10 reps with 12 lb med ball 30 sec rest between rounds
4 weighted hollow rocks (hold 20lb med ball in hands) 10 reps 30 sec rest between rds

Courtesy Jon Carlock

29 June 2010
Strength Work
Clean and Jerk 3 sets of 1 rep AHAP
Back Squat & Press (Thruster from the Back squat position) AHAP 4 sets x 6 reps
Romanian Deadlift 4 sets of 6 reps
Rest 2 min between sets

WOD
Warmup
1 mile run easy pace
3 x 20 seconds x 40 seconds rest (6 min mile pace)

1 min work x 1 min rest
2 min work x 2 min rest
3 min work x 3 min rest x 2
2 min work x 2 min rest
1 min work x 1 min rest
Base your work efforts on your 5k pace
1 mile easy pace

Workout courtesy Coach Jon Carlock

28 June 2010
Strength Work
Snatch
3-5 sets of heavy singles
135, 145, 150, 135 MP

WOD
10 Rounds
10 Pullups
10 Push ups
10 Air squats
100 meter sprint (sprint out 50 and sprint back 50)
17:19 MP

26 June 2010
Strength Work
Deadlift
3 sets of 5 reps

WOD
21,15,9
Thrusters
Sumo Deadlift High Pulls
75lbs men/55lbs women
6:34 MP

24 June 2010
Thursday
Strength Work
Clean and Jerk
85% 3 sets of 1

Warmup
3 Rounds
Slam ball x 10
Pullups x 10
3 Rounds
No Mo Pushups x 10
Hollow Rocks x 10

WOD
Carlock'd
5 Rounds
.10 mile on treadmill with 15% elevation
15 Squats hugging 45lb bumper
15 Jumping Air Squats with 20lb med ball behind your head
1 minute rest between rounds
Score = total time to include rest
16:02 MP

Recommend you test the treadmill out and find a speed you think you can maintain. Set the elevation and leave it running while you do your squats. Be careful when jump back on and just add .10 to figure out the distance you need to travel. Special Thanks to Jon Carlock for putting this WOD together, it's a smoker and you'll know what being Carlock'd means when your done.

22 June 2010
Warmup
3 rounds
Dot Drill
10 Pullups
6:44 MP
3 rounds
5 x HSPU
20 x Hollow Rocks

Strength Work
Snatch 2 x 1 of 85%

WOD
3 Rounds
5 Snatch Balance
5 OHS
5 Snatch
Row 250 meters
95 mens/65 women
11:07 MP

21 June 2010
Strength Work
Back Squat series
55% x 3, 65% x 3, 75% x 3
60% x 3, 70% x 3, 80% x 3
65% x 3, 75% x 3, 85% x as many as possible.

Warmup
3 rounds
400 meter
10 Box jumps
10 Swings KB
10 Knee to elbow

WOD
400 meter run
25 box jumps
25 KB Swings 55lbs men/35lbs women
25 Knee to Elbow
400 meter run
7:20 MP

19 June 2010
Warmup
3 rounds
OHS x 25
Rockers x 20
Back ext x 10
Warm up cont.
For time
10,9,8,7.....,2,1
Pullups, Pushups, 20 inch box jumps
8:39MP

WOD
For time
3 rounds
500 meter row
50 wall ball shots 20lb
25:55 MP

18 June 2010
Strength Work
Deadlift x 3 series
1. 50% x 5, 60% x 5, 70% x 5
2. 55% x 5, 65% x 5, 75% x 5
3. 60% x 5, 70% x 5, 80% x 5

WOD
5 Rounds with 2 min rest between rounds
300 meter shuttle run (each leg of shuttle 25 meters)

17 June 2010
Warm up
Dot Drill each between each movement pattern do five burpees
3 rounds
20 hollow rocks
10 back ext

WOD
"Welcome Home Jenn"
21,15,9
Sumo Deadlift high pull 95lbs men/65lbs women
Pullups
Ring Dips

8:37 MP

16 June 2010
Strength Work
Power Clean x 3 series
1. 50% x 5, 60% x 5, 70% x 5
2. 55% x 5, 65% x 5, 75% x 5
3. 60% x 5, 70% x 5, 80% x 5

WOD
Run as far as possible in 20 minutes or 3 mile run.

15 June 2010
Warmup
10 pullups, 15 no push ups, 25 situps, 25 air squats, 10 back ext
400 m run, 15 pullups, 20 no mo push ups, 25 situps, 25 air squats, 10 back ext
400 m run, 20 pullups, 20 no mo push ups, 25 situps, 25 air squats, 10 back ext

WOD
For time
10 rounds
10 x KB swings 55lbs men/35lbs women
10 x Wall ball shots 10ft 20lb ball

11:20MP

14 June 2010
Strength Work
Back Squat
50% x5, 60%x5,70%x5
50%plus 5lbs x5, 60%plus5lbsx5,70%plus5lbsx5
50%plus10lbsx5,60%plus10lbsx5,70%plus10lbsx5
Shoulder Press
50%x5,60%x5,70%x5 do the whole series 3 times thru

WOD
Row 500meters
21 Thrusters 95lbs men/65lbs women
Row 500meters
15 Thrusters 95lbs men/65lbs women
Row 500 meters
9 Thrusters 95lbs men/65lbs women

11:48MP

11 June 2010
For time
Pullups 1 thru 10
No momentum pushups 1 thru 10
Do each rep as a seperate set: ie., 1 rep = 1 set, 2 rep = 2 sets, there can be no unbroken sets
Pullups:4:30MP
Pushups:3:35MP

For time:
4 x 800 meter run
2:30 rest between runs
Score = Total running time
12:11 MP

10 June 2010
Warm up
3 Rounds
15 Box Jumps
15 Over head squats
20 No mo Pushups
10 Knee to elbow

Prior to WOD progressively snatch up to WOD weight for overhead squat

WOD
10,9,8,7,6,5,4,3,2,1
Over Head Squat 135lbs men/95lbs women
Chest to bar Pullups
A Power Snatch is required to put the weight into position for the OHS. From rack not allowed.
20:05 MP

09 June 2010
Warm-up
400 meter jog
Pose Drills
3 x 100 meter run

WOD
3 mile run for time
19:51 MP

Finish with Rope climbing practice: Practice from the floor with no legs.

08 June 2010
Warmup
3rounds
400m run progress speed each round
25 Over head squat
10 Knee to elbow
5 Deadlift progress with each round
1 min Handstand hold

WOD
3 Rounds for time
400 meter run
10 x Deadlift 275 men/195 women
10:05 MP

07 June 2010
Warmup
3 rounds
10 Box Jumps
15 Pullups
10 GHD Situps
10 Back Ext
25 Air squat

WOD
Push Press 75lbs men/55lbs women
On the minute, clock never stops, rest is whatever time you have left over in that minute, for as long as possible.
1 min 1 rep, 2 min 2 rep, 3 min 3rep, etc.
Completed 20 minutes MP

05 June 2010
Warmup
3 rounds
20 double unders
25 no mo pushups
15 air squats
25 situps
10 back ext
5 x deadlift 135 first two rounds, 225 third round

WOD
30 Burpees
15 Deadlift 225 men/160 women
50 walking lunges
15 Toe to bar
30 Shoulder press 95lbs men/65lbs women
50 Box jump 20 inch
15 chest to bar pullups
30 back ext
50 air squats
16:10 MP

04 June 2010
Warmup
3 rounds
double unders x 20
rope climb or l-sit pullups
push ups x 25
back ext
over head squat with bar x 15

WOD
Total reps completed
Tabata
20 inch box jumb
55lb kb swings men/35lb kb swings women
air squats
anchored situps
84
72
160
104
Total = 420mp

03 June 2010
Warmup
3 rounds
20 box jumps
10 burpees
20 rockers
10 back ext
15 overhead squats

WOD
"My Goodness"
5 x Thruster 115 men/80 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 120 men/85 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 125 men/90 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 130 men/95 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 135 men/100 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 140 men/105 women
10 x Chest to bar pullups
rest 2:00 min
5 x Thruster 145 men/110 women
10 x Chest to bar pullups
rest 2:00 min

Score=total work time
7:05 MP Hound you might want to pack a lunch with this one.

02 June 2010
Strength Work
Back Squat
3 sets of 5 reps
245 x 5 x 3 sets MP

Time Trial
3 mile run
19:57 MP
or

2K row