06 Feb 10
Saturday

Strength work
Power Clean
Back Squat
3 sets of 5 reps

WOD
3 Rounds
Row 500 meters
25 x wall ball
25 x kb swings 53 men/35 women

05 Feb 10
Friday
WOD
3 Rounds
400 meter run forward
50 squat
50 push up
400 meters run backward

04 Feb 10
Thursday
Strength Work
Shoulder Press
3 sets of 5 reps

WOD
5 rounds for time:
30 Overhead lunges (15 each leg) 45lbs men/25lbs women
12 Chest to bar pullups

02 Feb 10
Tuesday
Strength Work
Hang Clean 5 sets of 1 rep

WOD
10 Rounds for time
10 x Box Jump 24 inch
10 x Back ext

01 Feb 10
Monday
Warm-up
3 rounds
25 air squats
30 sec handstand hold
5-10 L-sit pullups
10 Knee to elbow
10 Back extentions

WOD
2 Burpees/5 DU’s (or 20 Singles)
4 Burpees/10 DU’s (or 40 Singles)
6 Burpees/15 DU’s (or 60 Singles)
8 Burpees/20 DU’s (or 80 Singles)
10 Burpees/25 DU’s (or 100 Singles)
12 Burpees/30 DU’s (or 120 Singles)
10 Burpees/25 DU’s (or 100 Singles)
8 Burpees/20 DU’s (or 80 Singles)
6 Burpees/15 DU’s (or 60 Singles)
4 Burpees/10 DU’s (or 40 Singles)
2 Burpees/5 DU’s (or 20 Singles)

31 Jan 10
Sunday
Warm-up
3 rounds
10 x Overhead squat
10-20 x Pullups
20-30 x Pushups
25 x Hollow rocks

Strength Work
weighted dips or bench press
deadlift
3 sets of 5 reps start your cycle over and begin 5lbs heavier than 4 weeks ago.

WOD
5 rounds
Run 400 meters or Row 500 meters
15 x Thrusters 95lbs men/65lbs women

30 Jan 2010
Saturday

My apologies for those who follow this blog, I was unexpectedly swamped this past week, but I should be able to get us back to our regularly scheduled program. I have shifted the power clean, back squat, and deadlift to the weekends because I am unable to execute these lifts at heavy loads during the week. The place I'm located frowns on people dropping weights, but I am able to get to a place to train on the weekends. So without further adoo, here's the WOD for Saturday.

Strength work
Power Clean
Back Squat
3 sets of 5 reps (start your cycle over and start 5lbs heavier than you started 4 weeks ago)

WOD
3 Rounds
10 x Power Snatch 115 lbs men/75lbs women
10 x Burpees
10 x Chest to Bar pullups

26 Jan 2010
Tuesday
WOD
5 Rounds
Run 400 meters or Row 500 meter
21 Dumbell swings 55lbs men/35lbs women
12 Burpee

25 Jan 2010
Monday
Run 10K

23 Jan 10
Saturday
Warm-up
3 Rounds
15 x Overhead squats
Frog Stand Holds
Hand Stand Holds
L-sit holds
20 x Double unders

Strength Work
Shoulder Press
3 sets of 5 reps

WOD
3 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Air Squats

**Complete WOD with 20 weighted vest**

22 Jan 10
Friday
Strength Work
Buergner Warmup
Snatch 1,1,1,1,1
Front Squat
3 sets of 5 reps

Warm-up
3 rounds
400 meter jog
10 x walking lunges
25 x push ups
25 x situps
10 x KB swings

WOD
Run 5 min/Rest 5 min/Run 4 min/Rest 4 min/Run 3 min/Rest 3 min/Run 2 min/Rest 2 min/Run 1 min/Rest 1 min

21 Jan 2010
Thursday

WOD
3 Rounds for time:
25 x Box Jumps 20 inch
25 x Push Press 75lbs men/55lbs women
25 x Sumo Deadlift High Pull 75lbs men/55lbs women
25 x Wall Ball 20lb men/14lb women
25 x Pull-ups

19 Jan 10
Tuesday
Warm-up
3 Rounds
Dot Drill
10 x Single leg squats
10 x HSPU
30 seconds Frog Stand holds
5-10 x L-sit pullups
25 x Hollow rockers

Strength Work
Weighted Dips
Deadlift
3 sets of 5 reps: attempt to beat last weeks final set by 10lbs.

WOD
3 Rounds
400 meter run
50 KB Swings 55lbs men/35lbs women

18 Jan 10
Monday
Warm-up
3 rounds
buergner drill
10 Pullups
15 double unders
20 pushups
25 sit ups

Strength work
Power clean attempt to beat last week by at least 5 pounds
Back squat attempt to beat last week by at least 10 pounds
3 sets of 5 reps

WOD
7 rounds
1 x Rope climb
5 x Clean 155 lbs men/110lbs women
7x HSPU

16 Jan 10
Saturday
Warm-up
3 rounds of 10-15 reps
Pullups
Double unders
HSPU
Knee to Elbow

WOD
5 rounds
10 Overhead squats 115 lbs men/80 lbs women
200 meter sprint

15 Jan 10
Friday
Warm-up

Strength Work
Shoulder Press
3 sets of 5 reps
Front Squat
3 sets of 5 reps

WOD
3 rounds of the following:
21, 15, and 9
Split Snatch 95lbs men/65lbs women
Box Jumps 24 inch box

14 Jan 10
Thursday
WOD
3 rounds
800 meter run or 1000 meter row
25 wall ball shots 20lb men/14lb women
25 pullups

13 Jan 10
Wed

Rest

or

5K run

12 Jan 10
Tuesday
Warm-up
3 rounds
Row 500 meters
L-sit pullups
HSPU
Frog stance hold


Strength work
Weighted Dips
Deadlift
3 sets of 5 reps attempt PR on last set.

WOD
5 Rounds
10 x KB swings 55lb men/35lb women
10 x Thrusters 95lbs men/65lbs women

11 Jan 10
Monday
Warm-up
3 rounds
buergner drill
10 box jumps
15 double unders
20 pushups
25 sit ups

Strength work
Power clean
Back squat
3 sets of 5 reps

WOD
3 rounds
400 meter run
25 pullup
25 lunges men 35lb DB/women 20lb DB

09 Jan 10
Saturday
Warmup
5 rounds 
5 Handstand kickups
5 ring pushups
3 10 second frog stand holds
10 OHS
10 back extensions

Strength work
Weighted dips 3 sets of 5 reps

WOD
For time
15 GHD situps
20 KTE
25 ab mat situps
30 V-ups
25 ab mat situps
20 KTE
15 GHD situps

08 Jan 10
Friday
Warmup
Frog stand holds
L-sit holds
Hand stand holds
20 box jumps

Strength Work
Shoulder Press
Front Squat
3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.

WOD
800 meter run
20 Pullups
30 Push ups
40 Situps
50 Air squats

600 meter run
15 Pullups
25 Push ups
35 Situps
45 Air squats

400 meter run
10 Pullups
20 Push ups
30 Situps
40 Air squats

200 meter run
5 Pullups
15 Pushups
25 situps
35 air squats

07 Jan 10
Thursday
Warm-up
3 rounds
400 meter run
L-sit pullups
HSPU
25 Hollow rocks
buergner warm-up


WOD
For time
3 rounds
50 Jumping Ring Dips
10 Hang Power Cleans 135lbs men/95lbs women

05 Jan 2010
Tuesday
Warm-up
Dot Drill
10 Box Jump
25 Situps
25 Push ups

Strength Work
Deadlift: 3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.


WOD
5 Rounds
5 Power Snatch 115 lbs men/80lbs women
7 Push Press 115lbs men/80lbs women
10 Chest Bar Pullups

04 Jan 10
Monday
Warm-up
3 rounds
5 x L-sit pullups
5 x HSPU (hold for 30 seconds at the bottom of each rep)
10 x Box Jumps
Buergner warm-up

Strength work
Power Clean 3 sets of 5 reps
Back squat 3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.

WOD
5 rounds
250 meter row
12 Burpees (include pushup, jump, and overhead clap)

02 January 10
Saturday
WOD
Complete as many reps as possible in 20 minutes between the two movements.
Pullups
Pushups
Wear a 20lb weighted vest.
Alternate the movements and attempt to match the reps (example: 5 pullups/5 pushups, 7 pullups/7 pushups, 5 pullups/5 pushups etc...)

01 Jan 10
Friday
WOD
21 x Back Squat 225lbs men/160lbs women
21 x HSPU

15 x Back Squat 225lbs men/160lbs women
15 x HSPU

9 x Back Squat 225lbs men/160lbs women
9 x HSPU

31 December 09
Thursday
WOD
3 Rounds
400 meter run
5 x Deadlift 275lbs men/195lbs women
10 x Chest to Bar Pullups
15 x Push Press 95lbs men/65lbs women

29 Dec 09
Tuesday
Warm-up
3 rounds
500 meter row
10 pullups
15 air squats
5 HSPU (hold for 15 seconds @ the bottom)

WOD
21,18,15,12,9,6
Thrusters 65lbs men, 45lbs women
Box Jumps 24" men,20" women
KB swings 55 men, 35 women

28 Dec 09
Monday
3 rounds
Buergner PVC pipe warmup
10 Pullups
20 situps
10 back extension

WOD
21 Power Cleans (bodyweight)
21 Ring dips

18 Power cleans
18 Ring dips

15 Power cleans
15 Ring dips

12 Power Cleans
12 Ring dips

9 Power cleans
9 Ring dips

6 Power cleans
6 Ring dips

3 Power cleans
3 Ring dips

26 December 09
Saturday
warm-up
3 rounds
L-sit pullup
HSPU
Pistols
sit-ups
double unders

WOD
800 meter run
25 push press 95lbs men, 75lbs women
25 box jumps 20 inch
25 pullups
25 kb swings 55lbs men, 35lbs women
25 knee to elbow
800 meter run

24 December 09
Thursday
Warm-up
3 rounds
10 x Overhead squat
10 x Pullups
10 x Handstand pushups
10 x Situps
10 x KB Swings

Strength Work
Front Squat 3 sets of 3 reps: attempt PR on last set
Weighted Dips 3 sets of 3 reps: attempt PR on last set

WOD
For time
3 Rounds
400 meter run
21 x Knee to Elbow
12 x Burpee (push up, jump and overhead clap)

22 December 09
Tuesday
Warm-up
3 rounds
Frog Stand Hold 30 seconds
10 x Box Jumps 20 inch
10 x Ring Dips
L-sit hold from pull up bar 15 seconds
400 meter run increase speed each round

Strength Work
Shoulder Press 3 sets of 3 reps: find your 3 rep PR
Deadlift 3 sets of 3 reps: find your 3 rep PR

WOD
5 Rounds
7 x Sumo Deadlift High Pulls 135lbs men/95lbs women
15 x Pullup

21 December 09
Monday
Warm-up
3 Rounds
6 x L-Sit pullups
10 x Burpees
10 x Knee to elbow
10 x Back Extensions

Strength Work
Power Clean 3 sets of 3 reps: find your 3 rep PR
Back Squat 3 sets of 3 reps: find your 3 rep PR

WOD
3 Rounds
500 meter row
15 Overhead squats 115 men/80 women

19 Dec 09
Saturday
Warm-up
3 Rounds
10 x Overhead squat
5-10 x L-sit pullups
5-10 x HSPU
25 x Rockers
20 x Double unders

Strength work
Shoulder Press 3 x 3 attempt a PR on the last set
Weighted dips 3 x 10 attempt a 10 rep PR on last set

WOD
5 Rounds
1 x 15 foot rope climb
10 x Ring Dips
15 x Jumping air squats
Complete entire WOD with 20 lb weighted vest.

18 Dec 2009
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
Frog Stance holds

Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs

WOD
5 rounds
400 meter run
20 Dumbbell lunges 10left and 10right 55lbs men/35lbs women
12 Sandbag cleans 80lbs men/50lbs women (use dumbbells used for lunges if sandbag is not available)

17 Dec 09
Thursday
Warmup
3 rounds
10-15 Pullups
25 Pushups
25 situps
10 Back extenions
25 Air squats

WOD
10 rounds for time
10 x Kettlebells swings men 70lbs/women 50lbs
10 x Burpee (includes push up, jump, and clap overhead)

15 Dec 09
Tuesday
Warm-up
5 per leg x Single leg squats
15 seconds x Frog Stand Holds
5-10 x Hand stand pushups
5-10 x Russian KB Swings (swings to chest level)

Strength Work
Deadlift 3 x 5 reps attempt to go 5 lbs heavier than last week.

WOD
3 rounds for time:
21 calories on the rower
21 ring push ups
21 double unders

14 Dec 09
Monday
Warm-up
3 rounds
15 x overhead squats
6 x L-sit pullups
25 x push ups
25 x rockers
10 x back extention

Strength work
Power Clean 3 x 5 reps
Back Squat 3 x 5 reps
Attempt to go heavier than last week by at least 5lbs.

WOD
3 rounds for time
400 meter run
21 Pull ups
21 Sumo Deadlift high pulls 75lbs men/55lbs women

12 Dec 09
Saturday
Warm-up
3 rounds
500 meter row
6 x L-sit pullups
8 x HSPU
10 x Knee to Elbow
12 x Over Head Squats

Strength Work
Shoulder Press 3 sets of 5 reps: Attempt a 5 rep PR
Bench Press or Weight Dips 3 sets of 5 reps: Attempt a 5 rep PR

WOD
10 Rounds for time
5 Pullups
10 Push ups
15 Air Squats
Complete entire workout with 20 lb vest.

11 Dec 09
Friday
Warmup
Three rounds
Muscle up rows
Single leg squats
Ring Holds
Hanging Leg raises with no kip
3 broad jumps, 3 vertical jumps, 5 box jumps 24inch box

Strength Work
Front Squat 3 x 5 attempt to increase your PR by 5 lbs

WOD
3 rounds
5 x Power snatch 115lbs men/80lbs women
10 x Box Jumps 28inch box

Interval work
3 rounds of 200 meter run, 400 meter run, and 600 meter run
Rest for each run will equal the amount of time it took to run the distance.
Complete entire workout in 20lb vest.

10 December 09
Thursday
Warm-up
3 rounds
Overhead squats
Handstand pushups
L-sit pullups
Frog Stand holds

WOD
3 rounds for time
25 calories Row
25 Thrusters 75lbs men/55lbs women
25 Pullups
25 Push Press 75lbs men/55lbs women
25 Sumo Deadlift High Pulls 75lbs men/55lbs women

08 Dec 09
Tuesday
Warm-up
Single leg squats x 5 per leg
Windshield wipers x 10
Ring holds (do not let the forearms touch the rings)
Box Jumps x 10
RDL x 5 135lbs men/95lbs women

Strength work
Deadlift 3 sets of 5 reps attempt to PR on your last set.

WOD
21 x Deadlift 225lbs men/160lbs women
21 x Ring Dips

15 x Deadlift 225lbs men/160lbs women
15 x Ring Dips

9 x Deadlift 225lbs men/160lbs women
9 x Ring Dips

07 Dec 09
Monday
Warm-up
L-Sit Pullups
HSPU
Frog Stand Holds
Overhead Squats
Situps
Backextentions

Strength Work
Back Squat 3 sets of 5 reps
Last set should be 5lbs heavier than last weeks PR.

WOD
Descend as fast as possible 10,9,8,7,6,5,4,3,2,1
Push Press 135lbs men/95lbs women
Pullups

Interval work
8 x 200 meter run or row (rest 1 minute between each work interval)

05 Dec 09
Saturday
Warm-up
3 rounds
10 x Overhead squats 45lb bar
Frog stand hold 15 seconds
5 x Muscle up rows
10 x Double unders

Strength Work
Shoulder Press 3 x 5 reps
Weighted Dips 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
As many rounds as possible in 20 minutes.
5 x HSPU
10 x Single leg squats (5 per leg)
1 x 15 foot rope climb

04 Dec 09
Friday
Warm-up
10 x Pullups
25 x Push ups
10 x Knee to elbow
Buergner PVC Pipe drills

Strength Work
Front squat 3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
30 x Clean and Jerk 135lbs men/95lbs women

Interval work
4x5 min intervals w/3min recovery between rounds.

03 Dec 09
Thursday
Warm-up
10 x Overhead squat
5 x HSPU
5 x L-sit Pulls
Frog Stand 10 seconds
5 x Romanian Deadlifts men 135/women 95

WOD
3 rounds
400 meter run
25 x Pullups
25 x Burpees
25 x GHD Situps
25 x Box Jumps

02 Dec 09
Wednesday
Practice rope climbing techniques
WOD Warm-up
800 meter jog
3 x 100 meter sprint (increase spead with each sprint, 1st sprint should be at 80% of max speed)

WOD
10K Run or 10K Row

01 Dec 09
Tuesday
Warm-up
3 rounds
30 second Hand Stand Hold, followed immediately by 3 reps
10 Kipping Pullups to the Chest
20 second L-sit hold
10 x Back extenstion
15 x Air squats (increase speed each round)
10 x Double Unders

Strength Work
Deadlift 3 x 5 reps
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
5 rounds for time:
15 x Thrusters 95lbs men/65lbs women
15 x Kettlebell Swings 55lbs men/35lbs women

Finish with 10 minutes of stretching.

30 November 09
Monday
Warm-up
5 x Overhead lunges with25lb plate (5 per leg)
Ring Holds 15 seconds (go to the extended position of a dip and hold for 15 seconds, forearms should not touch rings)
3 x muscle rows
10 second frog stand
10 x box jumps 20 inch (work on speed)
10 x double unders

Strength Work
Back squat3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set.

WOD
21 L-Sit Pullups
15 Overhead squats 135 men/95lbs women

15 L-Sit Pullups
9 Overhead squats 135 men/95lbs women

9 L-Sit Pullups
6 Overhead squats 135 men/95lbs women

Finish with 10 minutes of stretching.

Interval work
3 x 400 meter run
4 x 200 meter run
5 x 100 meter run

Rest equals work: example 400 meter run 90 seconds work/90 seconds rest

28 Novemeber 09
Saturday
Warm-up
10 x Overhead squat
5 x HSPU
5 x L-sit Pulls
Frog Stand 10 seconds
5 x Romanian Deadlifts men 135/women 95
See RDL example: http://www.youtube.com/watch?v=PnBREGM7pE0

WOD
3 rounds for time
5x Clean and Jerk (Bodyweight)
500 meter Row

Finish with 10 minutes of stretching.

27 Nov 09
Friday
Warm-up
3 sets of:
Overhead squat with PVC pipe x 15
Dead-hang pull-ups x 5 (add weight if necessary)
Muscle-up rows x 3
L-sit on the rings x 10 seconds
Back extensions x 10 reps

Strength Work
Front squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

Strength Endurance
Back Squat
1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)

WOD
For time
3 rounds
21 Pullups
21 Jumping Squats with 45lb bar

Interval Work (If possible do at least 2 hours after main WOD)

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals.

Finish with 10 minutes of stretching.

26 Nov 09
Thursday
Warm-up
5 sets of:
HSPU x 5 reps
Frog stand x 10 seconds

Frog stands with bent elbows. After you acquire your balance and build up to a 1 minute hold the next step is Frog stands with straight arms.

warm-up continued
3 sets of:
Pistols x 5 (each leg): If you can't do a full pistol, do partials on bench and eventually work your way down to the full pistol
Good Mornings x 10 reps use a 45lb bar

WOD
As many rounds as possible in 20 minutes.
400 meter run
25 Ring Dips (If no rings are available sub with 50 push-ups)

Finish with 10 minutes of stretching.

25 November 09
Wednesday
Warm-up
800 meter jog
POSE running Drills
3 x 100 meter stride outs

5K run or row

Breaking News again from downtown Vass

It appears yesterday's headline was not exactly correct with regards to the Hound being the fastest man in Vass. The reporter has un-named sources that intercepted some emails regarding climate change and it appears our "Hound" is a hoax of the highest order. Apparently, Hound entered the lame, broke, and wore out category and by the skin of his teeth won the class. Hounds claim of breaking the sound barrier was actually a misstatement, according those at the race the only thing Hound broke was wind. But don't totally discredit the Hound, he has helped turn his wife into a snatching machine. Hound if you haven't figured it out, I'm home on leave and have way too much time on my hands. BTW if Chrissy had that easy of time with Isabella, then you should have her give Grace a go next week.

24 November 09
Tuesday
Breaking News
Hound "The Fastest Man in Vass"

Warm-up
3 sets of:
Dead-hang pull-ups x 5
Muscle-up rows x 3 (place feet on the floor and use them to assist you thru the MU)
Kipping Pull-ups to the chest x 3
Tuck L-sit on the rings x 10 seconds (keep the elbows locked)
Back extensions x 10 reps
Overhead squat with PVC pipe x 15 reps


Strength Work
Deadlift
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

1 x 15-20 (choose a weight 75lbs less than your 5 rep PR and attempt to get a min 15 reps and max 20 reps)

rest 5 minutes

WOD
5 Rounds
7 x Snatch 95lbs men/65lbs women
11 x Box Jumps 24 inch

Finish with 10 minutes of stretching.

23 November 09
Monday
I normally don't post everything I do because it's just to damn tedious and I tend wing things once I hit the gym. But over the next 5 weeks I'll post everything from warm-ups to stretching. If you have questions about something, just drop me a line in the comments for that day.
Warm-up
3 rounds
15 overhead squats with PVC pipe
10 pull-ups
25 push-ups
25 sit-ups
10 back extensions
I take my time and work on technique for these movements.

Strength Work
Back squat
3 x 5
The goal is a PR for 5 reps, the first two sets are prep sets for the PR set. Recommend you start with a weight you are confident that you can get for 5 reps and add five pounds next week.

WOD 1
As many rounds as possible in 10 minutes:
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Use a 20 pound vest for the entire workout.

Rest 3 minutes
Practice L-sit holds

WOD 2
If possible do this WOD 2 to 3 hours after WOD 1 or at the end of the day.
Warm-up
800 meter jog
3 x 100 stride outs

6 x 200 meter run (rest 45 seconds between each run)

Finish with 1o minutes of stretching.

21 November 09
Saturday
Starting monday this blog will start following a 2 on 1 off followed by a 3 on 1 off schedule. I will post more about the specifics of the changes on Sunday. Sunday's WOD will be a 10K Tempo run or rest if necessary.
WOD 1
Snatch Big 21 progression.
WOD
3 Rounds for time:
7 x Thrusters 135lbs men/95lbs men
500 meter row

Finish with 10 minutes of stretching.

19 Novemeber 09
Thursday
WOD
For Time
5 x Power Clean (weight = bodyweight)
21 x Pullups

3 x Power Clean (weight = bodyweight)
15 x Pullups

1 x Power Clean (weight=bodyweight)
9 x Pullups

Finish with 10 minutes of stretching.

18 Nov 09
Wednesday
For time:
21 x Front Squat 95lbs men/65lbs women
21 x Handstand push-ups

15 x Front Squat 95lbs men/65lbs women
15 x Handstand push-ups

9 x Front Squat 95lbs men/65lbs women
9 x Handstand push-ups

Finish with 10 minutes of stretching.

17 November 09
Tuesday
WOD
For time:
3 Rounds
5 x Deadlift 275lbs men/210lbs women
400 meter run

Finish with 10 minutes of stretching.

15 Nov 09
Sunday
WOD
For time:
Run 1 mile
then 3 rounds of
21 Kbell swings 70lb men/55lb women
21 Pullups

Finish with 10 minutes of stretching.

14 November 09
Satruday
WOD
"The Hound's Magic"
Complete as many reps as possible of:
Wallball
Burpees
Alternating movements each min, for 10min.Weights: 20 men/14 women

Finish with 10 minutes of stretching.

13 November 09
Friday
WOD 1
3 rounds
5 x Deadlift 225 lbs men/160lbs women
7 x Squat Cleans 135lbs men/95lbs women
9 x Push Jerks 135lbs men/95lbs women

WOD 2
1 x 800 meter run
Rest 3 minutes
2 x 600 meter run
Rest 2 minutes between each 600 meter run
3 x 400 meter run
Rest 1 minute between each 400 meter run
4 x 200 meter run
Rest 30 seconds between each 200 meter run


Finish with 10 minutes of stretching.

11 Nov 09
WOD 1
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD 2
9 Rounds
200 meters
11 Swings 55lbs men/35lbs women
11 Pull-ups

Finish with 10 minutes of stretching.

10 November 09
Tuesday
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
5 rounds
10 x Hang Power Snatch 75lbs men/55lbs women
10 x Burpees (include push up, jump, and clap overhead)

Finish with 10 minutes of stretching.

09 Nov 09
Monday
Pullup max: as many as possible in one set.
3 mile run for time.
Finish with 10 minutes of strecthing.

07 Nov 09
Saturday
WOD
21-15-9 rep rounds of:
Box Jump 24 inch
Kettlebell Swings (1.5 Pood)
75 lb Sumo Deadlift High Pull

Finish with 10 minutes of stretching.

06 Nov 09
Friday
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD 2
500m row/500m run
5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex

400m row/400m run
4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

300m row/300m run
3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

200m row/200m run
2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

100m row/100m run
1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
Weight RX’d at 95lbs for Men, 65lbs for Women.

Finish with 10 minutes of stretching.

"Little Jack", this little guy was donated to us by fate and has quickly established a scholarship program for our Veterinarian's children. Had the bells removed today and will fund the rest of his projects thru heartworm therapy. My "take a knee, drink water, and face out" advice doesn't seem to be a cure for any of his ailments. BTW Little Jack, the Vet's daughter called and left you a message to remind you of the upcoming school semester and her book requirements.

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

rest

WOD 2
3 Rounds for time.
400 meter run
21 Wall ball shots 20lb ball
12 Knee to elbows

Finish with 10 minutes of stretching.

04 Nov 09
Wednesday
Active Rest

Or

5K run

03 Nov 09
Tuesday
WOD 1
Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD 2
AMRAP in 20 minutes of:
5 Pullups
7 Push-Press (95 lbs men; 45 lbs women)
15 Squats

Finish with 10 minutes of stretching.

02 November 09
Monday
For time:
5 Rounds
30 Double unders
30 Sit-ups

Rest 3-5 minutes

Run 6 x 440 yards
Rest should equal time to complete 440 yards.

Finish with 10 minutes of stretching.

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.