Wednesday
01 September 2010
Warmup
3 rounds
5 Hang Power cleans
5 front squats
5 Push Jerks
5 Thrusters
then....
L-sit Pullups
Handstand Pushups
10,8,6,4,2

WOD
30-25-20-15 and 10 rep rounds of:
Wall ball shots at 10 foot target
KettleBell swings 70lb men/55lb women
GHD Situps

Tuesday
31 August 2010
Warm-up
Dot Drill for time
500 meter row
3 rounds
10 Handstand pushups
10 Pullups
10 Knee to elbow
25 push ups
15 GHD situps
15 Back extentions

WOD
As many rounds as possible in 30 min
20 meter sled push with 50lbs
15 Pullups
20 meter sled pull with 50lbs
25 Push ups

Sunday
29 August 2010
Strength Work
Deadlift and Press
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

Warmup
3 rounds of 10 reps for time
Handstands Pushups
Box Jumps
Rockers
Knee to elbow
Push ups
Pullups

WOD
3 rounds for time
500 meter row
15 x Push Press 95lbs men/65lbs women
15 x Sumo Deadlift High Pulls 95lbs men/65lbs women

12 August 2010
Thursday
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.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 Rounds for total amount of reps
Alternate movements
30 sec work Burpees
30 sec rest
60 sec work Sumo Deadlift High Pulls 75lbs men/55lbs women
60 sec rest
90 sec work Burpee
90 sec rest

Rest 5-10 minutes

3 rounds
Interval run
30 sec work
30 sec rest
60 sec work
60 sec rest
90 sec work
90 sec rest

11 Aug 2010
Wed
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
10 Rounds
5 pullups
10 pushups
15 KB swings 55lbs men/35lbs women

09 Aug 2010
Monday
WOD
500 meter row
21 Push Press 95lbs men/65lbs women
21 Knee to Elbow

500 meter row
15 Push Press
15 Knee to Elbow

500 meter row
9 Push Press
9 Knee to Elbow
Apologize for the lack of post, I've been in the middle of redeployment, but I should be back on track now. We will start the 5,3,1 lifting program tuesday.

04 August 2010
WOD
3 rounds
1/4 mile walk 15% on treadmill
15 Deadlift 225 men/155 women
15 Push Press 95 men/65 women

20:46MP

Ollie pulling "security" until Papa comes home.

03 August 2010


Strength Work


Squat Clean Big 21 on the last set do 10 front squats





WOD


For time:


Power Clean 135lbs men/95lbs women


Chest Bar Ball Pullups


10,9,8,7,6,5,4,3,2,1