27 September 2010
Monday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
21,15,9
Dead lift 255
Wall ball shot 10ft with 20lb ball


28 September 2010
Tuesday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Box Jumps
15 second L-sit hold
25 PVC Pipe OHS
15 Knee to elbow
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
5 Rounds
400 meter run
25 Pull-ups

29 September 2010
Wednesday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Box Jumps
15 second L-sit hold
25 PVC Pipe OHS
15 Knee to elbow
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
3 rounds for time
21, 15, and 9
Front Squat 135
Ring Dips

30 September 2010
Thursday
5 mile run for time

01 Oct 2010
Friday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
6 rounds for time
Weights progress by 5 pounds starting with 95lbs and ending with 120lbs
3 Snatch
3 OHS
3 Power Cleans
3 Thrusters

02 Oct 2010
Saturday
Warm-up
Foam Roller
3 rounds
400 meter jog
20 Double-unders
15 second L-sit hold
25 PVC Pipe OHS
10, 15, 20 Pull-ups (progress each round)
5 HSPU
25, 35, 50 Sit-ups (progress each round)
25, 35, 50 Pushups (progress each round)

WOD
For time:
25 Walking lunge steps
1 Rope climb ascent
25 Pull-ups
1 Rope climb ascent
25 Box jumps, 20 inch box
1 Rope climb ascent
25 Double-unders
1 Rope climb ascent
25 Ring dips
1 Rope climb ascent
25 Knees to elbows
1 Rope climb ascent
25 Sit-ups
1 Rope climb ascent
25 Hang squat cleans, 95 pound
1 Rope climb ascent
25 Wall ball shots, 20 pound ball
1 Rope climb ascent

20 September 2010
Monday
Strength Work
Deadlift and Press (was not able to complete last week, so I did this monday)

1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps
WOD
20 min AMRAP
400 meter run
Deadlift 225 x 7

Tuesday
21 September 2010
WOD
You have 20 min to complete
1 mile run
then as many rounds as possible with remainder of the 20 minutes
5 Wall ball shots
5 Burpees

Wednesday
WOD
5K run

Thursday
Strength Work
Power Clean and Back Squat
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

WOD
21, 15, 9
KB Snatch (complete x'd reps for each arm)
Thrusters

Friday
Strength Work
Weighted Dips
3 x 5

WOD
For time
10 rounds
10 Pullups
Sprint 100 meters
10 Pushups
Sprint 100 meters

Wear a weighted vest with 20lbs

Saturday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)

13 September 2010
Monday

WOD
5 Rounds
200 meter run
15 Slam balls 20lb ball
15 Pullups

14 September 2010
Tuesday
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

Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

15 September 2010
Wednesday
Strength Work
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 5 singles with 135)

WOD
25,20,15,10,5
Burpee
Wall Ball shots 20lb ball

16 September 2010
Thursday
Strength Work
Weighted Dips/Weighted Pullups
3 sets of 5 reps


Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

17 September 2010
Friday
Strength Work
Deadlift/Shoulder Press
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
KB Swings 55lbs men/35lbs women

18 September 2010
Saturday
Interval Work
6 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

WOD
5 Rounds
Rope Climb 15ft
100 meter Farmers Walk 2 x 70lb KBs

Friday
10 September 2010
WOD
3 Rounds
500 meter row
21 Slamballs 40lb
12 Pullups

09 September 2010
Thursday

WOD
Snatch
Big 21 for time
start with 45lb bar
Progress by 5 lbs per set until reach you 135 (complete 4 singles with 135)


Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

07 Sep 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.
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

Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds

Rest 3-5 hours

WOD
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Thursday
02 Sep 2010
WOD
100 Burpee Pullups for time

Interval Work
5 Rounds
Run 30 seconds
Jog 30 seconds
Run 60 seconds
Jog 60 seconds
Run 90 seconds
Jog 90 seconds