21 April 2010
Wednesday
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.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps


WOD
AMARP in 10 minutes
5 L-Sit pullups
10 Overhead squats 115lbs men/80lbs women

20 April 2010
Tuesday
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.
Weight Dips or Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
For Time
5 Rounds
200 meter run
50 Push ups
50 Hollow rocks

19 April 2010
Monday
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
For time
21,15, 9
Sumo Deadlift High Pulls 75lbs men/55 lbs women
Burpees
Pullups

16 April 2010
Friday
WOD
3 Rounds for time
500 meter row
21 hang power cleans with dumbbells 45lbs men/30lbs women
12 pullups

14 April 2010
Wednesday
WOD
3 Rounds
400 meter run
15 Box Jumps 24inch
15 Ring Dips

13 April 2010
Tuesday
WOD
10 Rounds for time
10 x Thrusters 75lbs men/55lbs women
10 x Pullups

12 April 2010
Monday
WOD
For Time
10,9,8,7,6,...3,2,1
Deadlift 225 men/160 women
HSPU

10 April 2010
Saturday
WOD
5 rounds
3 Split Snatchs
3 Power cleans
3 front squats
3 Push Jerks
3 Back squats
Weight men 135/women 95

09 April 2010
Friday
Strength Work
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
5 rounds
15 x KB Swings 70lb men/53lb women
100 meter sprint
25 push up
100 meter sprint

KKT
Warmup
Row 500 meter
10 Ring Pullups
5 Rope Climbs
10 Push ups
20 Rockers
10 Up and Downs

KKT WOD
25 Walking Lunge steps
25 Air Squats
25 Ring Dips (stand on chair and use your legs for assistance if neccessary)
25 Step ups
25 Sumo Deadlift High Pulls with KB

07 April 2010
Wednesday
WOD
For time
1 mile run
50 Sandbag power cleans 80 pounds men/60 pounds women (substitute with two 45lb dumbbell men/women two 30lb dumbbell)

06 April 2010
Tuesday
Strength Work
Weighted Dips or Bench Press and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
3 Rounds
400 meter run
21 x Pullup
12 x Burpee

KKT Warmup
Row 250 meters
Air squat x 15
KB Swings x 15
Knee to elbow x 15

KKT WOD
3 Rounds
15 x Sumo Deadlift high pulls with Kettlebell
15 x Up/Downs (Squat thrust)

05 April 2010
Monday
Strength Work
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
21, 15, 9
Row Calories
Snatch 95lbs men/75lbs women
Ring Dips

KKT
Warmup
2x
Row 500 meters
Dot Drill 2 iterations per pattern
KB swings x 15

KKT WOD
5 ring pullups
10 pushups
15 air squats
Complete as many rounds as possible in 20 minutes.

03 April 2010
Saturday
WOD
5 rounds
15 x Overhead squat 95lbs men/75lbs women
15 x Pullups
15x Box Jumps
200 meter run or 250 meter row

02 April 2010
Friday
Strength Work
Front Squat and Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
21, 15, and 9
Thrusters 95lbs men/75lbs women
Sumo Deadlift High Pulls 95lbs men/75lbs women

31 March 2010
Wednesday
Strength Work
Bench Press or Weighted Dips and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
3 Rounds
300 meter shuttle (25 meters for each shuttle)
25 Push ups
25 Jumping Air Squats

KKT
Warm-up
DOT Drill 6 iterations per pattern
15 Air Squats
10 Swings
10 Rockers
10 Jumping Ring Dips
10 Rope pullups

KKT WOD
500 meter row
25 Swings
25 Goblet Squats with KB
500 meter row

30 March 2010
Tuesday
Strength Work: Use 90% of your 1RM to calculate your %
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

WOD
4 Rounds
400 meter run
12 x KB Snatch right hand 55lb men/35lb women
12 x KB Snatch left hand 55lb men/35lb women

29 March 2010
Monday
WOD
For time
50 Double unders
21 Pullups
21 Sumo Deadlift High Pulls 95lbs men/75lbs women

40 Double unders
15 Pullups
15 Sumo Deadlift High Pulls 95lbs men/75lbs women

30 Double unders
9 Pullups
9 Sumo Deadlift High Pulls 95lbs men/ 75lbs women

27 March 2010
Saturday
Strength Work
Front Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
15,14,13,12,11,10...3,2,1
Knee to Elbow
Handstand push up

26 March 2010
Friday
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.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 Rounds
3 x 15ft rope climb
25 Overhead lunges men 45lb plate/women 25lb plate

24 March 2010
Wednesday
WOD
4 rounds
300 meter shuttle (each leg of the shuttle should be 25 meters)
17 x KB Swings 60lbs men/35lbs women
23 x Wall ball 20lbs men/14lbs women

KTT is a beginners program.
KTT warm-up
Air squats x 15
Swings x 15
ring pullups x 10
Deadlifts x 5 65lbs 2 sets

KTT WOD
For time
21, 15, 9
Deadlift x 95lbs
Pushups

23 March 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.
Weight Dips or Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
30 muscle ups or 120 pullups/120 dips

22 March 2010
Monday
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
5 Rounds
200 meter run
15 Squat thrust/down and ups (burpees without the jump and push up)

KKT Only (if you don't know what KKT is then just ignore the rest of this post)
Warm-up
Row 250 meters
5 Rope climbs
10 walk outs to the push up position (hold position for 10 seconds)
Air Squats x 15

KKT WOD
3 Rounds for time
Row 300 meters
15 x down and ups

20 March 2010
Saturday
WOD
5 rounds for time:
10 x Power clean 135 men/95lbs women
20 x Double unders

19 March 2010
Friday
WOD
For time
21,15,9
Front Squat (Bodyweight)
Pullup

18 March 2010
Wednesday
WOD
5 rounds
3 x Deadlift 275 men/190 women
25 Box Jumps 20 inch

17 March 2010
Tuesday
Strength Work
Squat Clean and Jerk 10lbs more than last weeks Power Clean
Complete 3 singles

WOD
3 rounds
400 meter run
15 Slam Ball 40lb men/20lb women
15 Knee to Elbow

Ollie

Ollie writes a very entertaining blog and you can find it here http://adoptollie.blogspot.com/

15 March 2010

Monday

Deload week

WOD

Run or row as far as possilbe in 20 minutes.

Rest 10 minutes

Complete as many total reps as possible in 10 minutes of the following:

Pullups

Pushups

Wear a 20lb vest

Rep count for each movement is up to you, alternate the movements, and complete as many reps in 10 minutes as possible.

13 March 2010
Saturday
Strength Work:
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
In 20 minutes complete as many rounds as possible:
Each round increase the weight by 5lbs
Starting Weight: men 75lbs/women 55lbs
3 x Power Clean
3 x Thruster
3 x Push Press
3 x Snatch

12 March 2010
Friday
Strength Work:
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
3 rounds
400 meter run
21 Pullups
12 Deadlift 250lbs men/175lbs women

11 March 2010
Thursday
WOD
Rest
or
5K run

Please visit http://adoptollie.blogspot.com/ to visit my wife's latest project, it's very entertaining.

10 March 2010
Wednesday

Strength Work:
Front Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
21, 15, 9
Overhead Squat 115lbs men/80lbs women
Ring Dips

09 March 2010
Tuesday
Strength Work:
Bench Press or weighted dips
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
3 Rounds
400 meter run
25 x Pullup
25 x Wall Ball shots 20lb men/14lb women

08 March 2010
Monday
Strength Work:
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
Welcome back Hound
For time:
21,18,15,12,9,6,3
KB Swings 70lb men/55 women
Slam Ball 40lb men/20lb women

06 March 2010
Saturday
Strength Work
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
800 meter run
25 Wall Ball
25 Slam ball
25 Pull up
25 Sumo Deadlift High Pull 75lbs men /55lbs women

400 meter run
20 Wall Ball
20 Slam Ball
20 Pullup
20 Sumo Deadlift High Pull 75lbs men /55lbs women

200 meter run
15 Wall Ball
15 Slam Ball
15 Pullup
15 Sumo Deadlift High Pull 75lbs men /55lbs women

100 meter run
10 Wall Ball
10 Slam Ball
10 Pullup
10 Sumo Deadlift High Pull 75lbs men /55lbs women

05 March 2010
Friday
Strength Work: Use 90% of your 1RM to calculate your %
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
5 Rounds for time:
250 meter row
5 Power Snatch 115lbs men/80lbs women
10 Box Jumps 24 inch

03 March 2010
Wednesday
Strength Work: Use 90% of your 1RM to calculate your %
Front Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps

WOD
For time:
100 Squats
100 Situps
100 Push ups
100 Pullups

02 March 2010
Tuesday
Strength Work: Use 90% of your 1RM to calculate your %
Bench Press or Weighted Dips
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
Knee to Elbow

01 March 2010
Monday
Strength Work: Use 90% of your 1RM to calculate your %
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

WOD:
For time:
15 Kettlebell Swings 70lb men/50lb women
25 Pullups
400 meter Farmers walk 70lb dumbbells men/50 lb dumbbells women
400 meter run
15 Kettlebell Swings 70lb men/50lb women
25 Pullups
400 meter run
400 meter Farmers Walk 70lb dumbbells men/50lb dumbbells women
15 Kettlebell Swings 70lb men/50lb women
25 Pullups

27 Feb 2010
Sat
Strength Work
Bench Press or Weighted dips
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
4 Rounds
400 meter run
15 x Sumo Deadlift High Pull 95lbs men/65lbs women
15 x Bench Press 135lbs men/95lbs women

26 Feb 2010
Friday
Strength
Strength Work
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
Front Squat and Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
For Time:
Descend from 10 to 1 and alternate movements
Example 10 Push Press 10 Pullups 9 Push Press 9 Pullups etc.....

Push Press 135 lbs men/95lbs women
Chest Bar Pullups

25 Feb 2010
Thursday
WOD
5K run or row

24 Feb 2010
Wed
WOD
21,15,9
Sandbag Get up (sandbag should weigh at least 80lbs)
Pullups
Box Jumps 20inch

23 Feb 2010
Tuesday
Strength
Strength Work
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
Deadlift
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 rounds for time:
400 meter run or 5oo meter row
12 Thrusters 95lbs men/65lbs women
21 Swings 55lbs men/35lbs women

22 Feb 2010
Monday
Strength Work
We will be following the 5,3,1 protocol again over the next 4 weeks. Use 90% of your 1RM to calculate your %.
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 for time
10 Pullups
10 Burpee

20 Feb 2010
Saturday
Find your one rep max for Bench Press or Weighted Dips

WOD
5 rounds for time
400 meter run
15 x Overhead squat 95 lbs men/65lbs women

19 Feb 2010
Friday

WOD
For Time;
21,15,9
Thrusters 95lbs men/65lbs women
Pullups

18 Feb 10
Thursday
Rest
or
Run 10K

17 Feb 10
Wed
Strength Work
Work up to a heavy single in the snatch.

WOD
7 Rounds
7 x Power Snatch 95lbs men/65lbs women
7 x Snatch Balance 95lbs men/65lbs women
7 x Overhead squat 95lbs men/65lbs women

16 Feb 10
Tuesday
WOD
3 rounds
800 meter run
50 Air squats
40 situps
30 Push ups
20 Pullups

15 Feb 10
Monday

Strength Work
Deadlift
Find your 1 rep max

WOD
21,15,9
Deadlift 225 men/160 women
Thruster 95lbs men/65lbs women

13 Feb 10
Sat

Strength work
Power clean
Back squat
Find your 1 rep PR

WOD
4 rounds 
400 m run
1 15ft rope climb 

12 Feb 10
Friday
Run 5K
or
Rest

11 Feb 2010
Thursday

WOD
For time:
21,15,9
Clean 135lbs men/95lbs women
Ring dips

10 Feb 10
Wednesday

WOD
Complete as many rounds as possible in 20 minutes of the following:
5 Pullups
10 Pushups
15 Air Squats

09 Feb 10
Tuesday

Strength Work
Shoulder Press
Front Squat
3 sets of 5 reps

WOD

3 rounds for time
400 meter run or 500 row
30 Jumping Split lunges (15 each leg)
30 Push ups

07 Feb 10
Sunday
Strength work
Weight Dips
Deadlift
3 sets of 5 reps

WOD
10 rounds
5 chest to bar pullups
10 Sumo Deadlift High Pulls 75lbs men/55lbs women
15 Box Jumps 20inch

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)