01 Nov 09
Sunday
WOD 1
Power clean
5 sets of 3 reps
Use the same weight in every set, if successful then the next time you see this workout go up 5 pounds.

WOD 2

10,9,8,7,6,5,4,3,2,1 Reps for Time of:
Handstand Push Ups
Pull ups

Finish with 10 minutes of stretching.

30 Oct 09
Friday
WOD 1
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD 2
Do the following run circuit twice:
1 min on 50 seconds off, 1 min on 40 seconds off, 1 min on 30 seconds off, 1 min on 20 seconds off, 1 min on 10 seconds off

Score equals total distance covered.

Finish with 10 minutes of stretching.

29 Oct 09
Thursday
WOD
For time:
150 Wall ball shots men 20lb ball/women 14lb ball
Use a ten foot target.

Finish with 10 minutes of stretching.

28 Oct 09
Wednesday
WOD 1
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD 2
For Time
7 Rounds
5 x Overhead Squats 115lbs men/80lbs women
7 x Sumo Deadlift High Pulls 115lbs men/80lbs women
9 x Ring Dips
11 x Pull-ups

Finish with 10 minutes of stretching.

27 Oct 09
Tuesday

Active Rest

or

40 minute run at a steady hard rate, not race pace, but not a leisurely jog.

Finish with 10 minutes of stretching.

26 Oct 09
Monday
WOD
For time:
Run 1 mile
rest 2 minutes
50 x push ups
50 x situps
50 x box jumps 20 inch box

40 x push ups
40 x situps
40 x box jumps 20 inch box

30 x push ups
30 x situps
30 x box jumps 20 inch box

20 x push ups
20 x situps
20 x box jumps 20 inch box

10 x push ups
10 x situps
10 x box jumps 20 inch box

Score total time to complete including the rest period.


Finish with 10 minutes of stretching.

25 Oct 09
Sunday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete

For time:
3 Rounds
400 meter run
21 Swings 55lb KB men/35lb KB women
1 x 15 foot rope climb

Finish with 10 minutes of stretching.

24 Oct 09
Saturday
WOD 1
Power clean
5 sets of 3 reps
Use the same weight in every set, if successful then the next time you see this workout go up 5 pounds.

WOD 2
10 x Deadlift (weight = bodyweight)
10 x Burpee (includes push up, jump, and hand clap over head)

Finish with 10 minutes of stretching.

23 Oct 09
Friday

Active Rest

or

How far can you run in 20 minutes?

Finish with 10 minutes of stretching.

22 Oct 09
Thursday
WOD 1
Snatch
Big 21
Start 105 lbs from your max and increase by 5lbs per set for 21 sets of 1 rep
Rest as much as need between sets

If necessary start with the bar and work your way up until you miss.

WOD 2
Row or Run 4 min rest 2 min/Row or Run 3 min rest 1 min/Row or Run 2 min rest 30 seconds/Row or Run 4 min (record total distance covered)

Finish with 10 minutes of stretching.

21 Oct 09
Wednesday
Shoulder Press (use 90% of your max to calculate the percentages below)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete

Alternating the two movements below every minute on the minute for twenty minutes.
10 x Thruster 95lbs men/65lbs women
10 x Pull-ups

Example:
First minute: 10 Thrusters
Second minute: 10 Pullups
Third minute: 10 Thrusters
Fourth minute: 10 Pullups
etc...

How far can you get? Work for twenty minutes and post results to comments.

Finish with 10 minutes of stretching.

20 Oct 09
Tuesday
Deadlift (use 90% of your max to calculate the percentages below)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or as many reps as you can complete

Rest 3-5 minutes

Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps

Finish with 10 minutes of stretching.

19 Oct 09
Monday

Active Rest

or

10K Run

18 Oct 09
Sunday

5 rounds for max reps. There is NO time component to this WOD.
Back squat (bodyweight)
Bench Press (bodyweight)

Finish with 10 minutes of stretching.

17 Oct 09
Saturday

For time:
400 meter run
25 Pullups
25 Wallball 20lb men/14lb women

400 meter run
20 Pullups
20 Wallball 20lb men/14lb women

400 meter run
15 Pullups
15 Wallball 20lb men/14lb women

400 meter run
10 Pullups
10 Wallball 20lb men/14lb women

Finish with 10 minutes of stretching.

16 Oct 09
Friday
WOD 1
For Time:
5 Rounds
12 x Ring Dips
10 x Power Clean 135lbs men/ 95lbs women
8 x Front Squat 135lbs men/ 95lbs women
6 x Split jerk 135lbs men/ 95lbs women

Rest as needed

WOD 2 (For those interested in improving their running endurance)
For time
8 x 200m run (rest 1 minute after each 200 meter run)
Score total time (include rest time)

Finish with 10 minutes of stretching.

15 Oct 09
Thursday
Active Rest

3 mile run

or

2000 meter row

Finish with 10 minutes of stretching.

14 Oct 09
Wednesday

Practice Handstand Pushups:progress to more difficult ranges of motion per set. If HSPU are out of your range practie holding Handstands for time.

For time:
21 x Over Head squat 95lbs men/65lbs women
21 x Kbell Swings 55lb men/35lb women
21 x Pull-up

15 x Over Head squat 95lbs men/65lbs women
15 x Kbell Swings 55lb men/35lb women
15 x Pull-up

9 x Over Head squat 95lbs men/65lbs women
9 x Kbell Swings 55lb men/35lb women
9 x Pull-up

Finish with 10 minutes of stretching.

13 Oct 09
Tuesday
For time:
5 rounds
400 meter run
25 situps
25 back extensions

finish with 10 min of stretching.

12 Oct 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%

For time:
20 rounds of the following
5 x Pull-ups
10 x Push-ups
15 x Air Squats

Finish with 10 minutes of stretching.

WOD 2
Row
10 rounds
30 seconds all out effort
30 seconds rest

Finish with 10 minutes of stretching.

11 Oct 09
Sunday
Active Rest

10K run

or

10K Row

Finish with 10 minutes of stretching.

10 Oct 09
Saturday
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

rest 5 minutes

Run 10 x 100meter sprints (rest 1 minute between sprints)

Finish with 10 minutes of stretching.

09 October 09
Friday
Power Clean
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For Time:
21 x cleans (include squat) 135lbs men/95lbs women
21 x Handstand push ups

15 x cleans (include squat) 135lbs men/95lbs women
15 x Handstand push ups

9 x cleans (include squat) 135lbs men/95lbs women
9 x Handstand push ups

Finish with 10 minutes of stretching.

08 Oct 09
Thursday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For time:
1000 meter row
25 x KB swings 55lb men/35lb women
25 x Box Jump 20 inch
25 x Pull-ups
25 x KB Sumo Deadlift High Pulls 55lb men/35lb women
25 x Ring Dips
1000 meter row

Finish with 10 minutes of stretching.

07 Oct 09
Wednesday

Active Rest
Suggested activities:
Snatch Practice - Take that however you want, but I will be doing the Big 21 (I'll start with the bar, do one rep, then add 5 lbs and repeat this process 21 times)

Run 5K for time.

Use some caution with both activities, because we'll hit some strength work Thursday and Friday. I'm going to follow the 3 on 1 off protocol for a change of pace and use the off days to do some specific skill training. Those of you who are still using the blog for your training, use those active rest days to work on those weaknesses that are holding you back. The 3/1 protocol will give us some flexibility and enable me to provide quite a bit of variety to the WODs, so buckle-up, good times ahead.MP

06 Oct 09
Tuesday

Complete as many rounds as possible in 20 minutes.
400 meter run
15 x Thrusters 95lbs men/65lbs women

Finish with 10 minutes of stretching.

05 Oct 09
Monday
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For Time:
21 x Sumo Deadlift High Pulls 95lbs men/65lbs women
21 x Push Press 95lbs men/65lbs women
21 x Pull-ups

15 x Sumo Deadlift High Pulls 95lbs men/65lbs women
15 x Push Press 95lbs men/65lbs women
15 x Pull-ups

9 x Sumo Deadlift High Pulls 95lbs men/65lbs women
9 x Push Press 95lbs men/65lbs women
9 x Pull-ups

Finish with 10 minutes of stretching.

02 Oct 09
Friday
Apologize for not posting yesterday, got stuck in a place without access to the internet.
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

Complete as many rounds in 10 minutes of the following:
1000 meter row
50 x Jumping Pullups
50 x Jumping Dips

rest 2 minutes then...



Complete as many Wall-ball shots as you can in 10 minutes.

Finish with 10 minutes of stretching.