Clean 6 sets 2 reps at 80%
high bar back squat 6 sets 2reps at 80%

15 min as many reps as possible density training
Thrusters 95lbs
Pull ups

DC6 87 reps
Billy Dance 72 reps

For time:
21,15,9
Sumo dead lift high pull
Knee to elbow

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

3 rounds
400 meter run
21 slam balls with 40lbs
12 pull ups

DC6: 9:37
Billy D: 9:24

22 May 2011

10,9,8,7,6,…..2,1
Power Clean 75% BW
Bench Press BW
Deadlift 1 ½ BW
 

WOD
5 rounds
900 meter run
200 meter tire drag

Bench Press
 
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Warm up
Double unders x 25
Weighted pull ups
Knee to elbow x 15

Four rounds for time
25xpullups
25xpushups
25xsitups
25xair squats

Warmup
Work up to 5 singles
Clean 185

15 May
15 min as many reps as possible
Thrusters 95lbs
Pull ups

Rest 5 min

15 min as many reps as possible
Row each calorie counts as a rep
Push press 95lbs

14 May
Power Clean
Back Squat
Interval Workout (10 x 400 1 min rest between runs)

11 May 2011
For time:
12 rounds
12 dead lift (bodyweight)
12 pull ups
12 pushups
12 slam balls 20lb ball

10 May
Press
Deadlift
5 Rounds
400 Meter run
15 x overhead squat 95lbs

Warm-up
Pull ups
Pushups
Hollow rocks
Box jumps
22,14,13

08 May
Press
100 pull-ups
100 pushups
100 sit-ups
100 squats
 
Long Run

07 May
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Week 2
06 May
Power Clean big 21 starting at100 finish 200
Back Squat follow second week of 5,3,1 protocol
Interval Workout (8 x 400 meter 2min rest) and 5 Hill sprints or 200m tire drag

Warm-up
Pull ups
Hollow rocks
HSPU (7,7,7)
Jumping air squats
Double unders
22,14,13

04 May

3 mile time trial

03 May
Bench Press
5 rounds for time of:
20 pull-ups
30 pushups
40 sit-ups
50 squats
3 min rest between rounds