Wednesday
01 September 2010
Warmup
3 rounds
5 Hang Power cleans
5 front squats
5 Push Jerks
5 Thrusters
then....
L-sit Pullups
Handstand Pushups
10,8,6,4,2

WOD
30-25-20-15 and 10 rep rounds of:
Wall ball shots at 10 foot target
KettleBell swings 70lb men/55lb women
GHD Situps

Tuesday
31 August 2010
Warm-up
Dot Drill for time
500 meter row
3 rounds
10 Handstand pushups
10 Pullups
10 Knee to elbow
25 push ups
15 GHD situps
15 Back extentions

WOD
As many rounds as possible in 30 min
20 meter sled push with 50lbs
15 Pullups
20 meter sled pull with 50lbs
25 Push ups

Sunday
29 August 2010
Strength Work
Deadlift and Press
40% x 5
50% x 5
60% x 5
85% x 5
90% x 3
95% x 1 or as many reps as possible

Warmup
3 rounds of 10 reps for time
Handstands Pushups
Box Jumps
Rockers
Knee to elbow
Push ups
Pullups

WOD
3 rounds for time
500 meter row
15 x Push Press 95lbs men/65lbs women
15 x Sumo Deadlift High Pulls 95lbs men/65lbs women

12 August 2010
Thursday
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.
Shoulder Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
80% x 5 reps
85% x 5 or more reps

WOD
3 Rounds for total amount of reps
Alternate movements
30 sec work Burpees
30 sec rest
60 sec work Sumo Deadlift High Pulls 75lbs men/55lbs women
60 sec rest
90 sec work Burpee
90 sec rest

Rest 5-10 minutes

3 rounds
Interval run
30 sec work
30 sec rest
60 sec work
60 sec rest
90 sec work
90 sec rest

11 Aug 2010
Wed
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
10 Rounds
5 pullups
10 pushups
15 KB swings 55lbs men/35lbs women

09 Aug 2010
Monday
WOD
500 meter row
21 Push Press 95lbs men/65lbs women
21 Knee to Elbow

500 meter row
15 Push Press
15 Knee to Elbow

500 meter row
9 Push Press
9 Knee to Elbow
Apologize for the lack of post, I've been in the middle of redeployment, but I should be back on track now. We will start the 5,3,1 lifting program tuesday.

04 August 2010
WOD
3 rounds
1/4 mile walk 15% on treadmill
15 Deadlift 225 men/155 women
15 Push Press 95 men/65 women

20:46MP

Ollie pulling "security" until Papa comes home.

03 August 2010


Strength Work


Squat Clean Big 21 on the last set do 10 front squats





WOD


For time:


Power Clean 135lbs men/95lbs women


Chest Bar Ball Pullups


10,9,8,7,6,5,4,3,2,1

31 July 2010
WOD
1 x 13.5% Hill for .09 on treadmill
50 KB Swings
1 x 13.5% Hill for .09 on treadmill
40 KB Swings
1 x 13.5% Hill for .09 on treadmill
30 KB Swings
1 x 13.5% Hill for .09 on treadmill
20 KB Swings
1 x 13.5% Hill for .09 on treadmill
10 KB Swings

14:25 MP

30 July 2010
Strength Work
Shoulder Press
1 ladder from 1 to 5 reps

WOD
Hill sprint (13.5% on treadmill) 0.09mile or 100 meters
40 pullups
50 pushups
50 situps
50 squats
Do a Hill sprint everytime you have to stop and everytime you start a new movement
13:21 MP

29 July 2010
Strength Work
Warmup
Big 21 with squat cleans
Deadlift Ladder up to 5 reps

28 July 2010
WOD
This will be weird, but it was a nice change of pace. The theme is to stay on your hands as much as possible and perfect no mo pushups.
Hold the up position of push up for 1 min immediately followed by 25 No Mo pushups followed by 1 min of holding the up position of the push up
Rest 2 min
25 No Mo pushups, followed by Hold the up position of push up for 2 min, 25 No Mo pushups
Rest 2 min
Hold the up position of push up for 1 min immediately followed by 25 No Mo pushups followed by 1 min of holding the up position of the push up
Reps are recommendations, if necessary lower the reps to appropriate level.

Score = number fouls i.e. number of times you come out of the up position in any way

rest 2 min
5 no mo push up followed by rotating clockwise with the feet at the 9 oclock and hands 3 oclock, do 5 no mo pushups followed by rotating clockwise with feet at 12 and hands at 6 oclock, do 5 no mo pushups, followed by rotating clockwise with feet at 3 and hands at 9, do 5 no mo pushups, immediately do 10 rockers
rest 1 min

assume up position of the pushup and do one no mo pushup, move entire body in the push up position the width of your shoulders, do one no mo pushup, continue this pattern for 10 pushups, then change directions and return to the starting position in the same manner.
Score=number of times you come out of the push up position.

Run
5K

27 July 2010
WOD
50 Box Jumps 24 inch
15 Pullups
40 Box Jumps 24 inch
15 Pullups
30 Box Jumps 24 inch
15 Pullups
20 Box Jumps 24 inch
15 Pullups
10 Box Jumps 24 inch
15 Pullups

26 July 2010
Strength work
Big 21 with squat clean for warmup
WOD
Back Squat
1 Ladder

25 July 2010
WOD
3 Rounds
400 meter run
Push Press 95lbsmen/ 65lbs women
PP 21,15,9
7:26 MP

24 July 2010
Strength Work
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before

WOD
For 30 minutes on the minute every minute complete the following:
5 Pullups
10 Push ups
15 Air Squats

22 July 2010
WOD
Run 5K

20 July 2010
Strength Work
Shoulder Press
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before

WOD
10 Rounds
10 KB Swings 55lbs men/35lbs women
10 Pullups

19 July 2010
Strength Work
Squat
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
Sumo deadlift high pull 75lbs men/55lbs women
Slam ball 40lb ball
As many reps as possible in 10 minutes: if you do 10 reps with SDHP, then you must d0
10 reps with slam ball, you can change it up every round, but your reps must always match.

Rest 2 minutes

Squat thrust (burpee without the jump or pushup)
Dumbbell swings with 55lb dumbbell men/35lb dumbbell women
As many reps as possible in 10 minutes:if you do 10 reps with squat thrust, then you must d0 10 reps with DB Swings, you can change it up every round, but your reps must always match.

Rest 2 minutes

Push press 95lbs men/75lbs women
24 inch box jumps

As many reps as possible in 10 minutes:if you do 10 reps with Push Press, then you must d0 10 reps with Box Jumps, you can change it up every round, but your reps must always match.

16 July 2010
Strength Work
Shoulder Press
Deadlift
2 Ladders using a weight you can handle for 3 sets of 5 reps
Each Ladder will start at 1 and end at 5 reps
Rest no more than 2 minutes between sets
If possible do strength work seperately 6-12 hours before METCON

WOD
As many rounds in 30 minutes:
10 Pull Ups
10 Ring Dips
25 Squats
Rest 60 seconds