09/02/10-Thursday

Front Squat 5x2

Press 5x2

For time:

Sprint 200 yards
50 Knees to Elbows
Sprint 200 yards
40 Knees to Elbows
Sprint 200 yards
30 Knees to Elbows
Sprint 200 yards
20 Knees to Elbows
Sprint 200 yards
10 Knees to Elbows

09/01/10-Wednesday REST DAY

08/31/10-Tuesday

Power Clean 5x3

Hand Stand Holds 3 x max time (2 min rest)

21, 15, 9 reps of:

Push Press 135 lbs
Ring Dips
Burpee
Calorie Row

08/30/10-Monday

8 rounds for time:

Sprint 50 yards
5 right arm KB power snatch 2 pood
5 left arm KB power snatch 2 pood
7 pull ups

08/29/10-Sunday REST DAY

08/28/10-Saturday

Complete 3 rounds:

You have 2 minutes to complete the following:
Complete the cycle 5 times with 135 lbs of:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard sprints.
Rest 2 minutes between rounds.
*You have to complete each round in 2 mintues to count it completed.

08/27/10-Friday

Power Snatch 8x2

As many rounds as possible in 15 minutes:
3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows

08/26/10-Thursday

Squat 5x1
Press 5x5 (set new PR)
Ring Pull Ups 3x15 (chest to hands)

For time:
Sprint 1/2 Gasser
20 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
15 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser
10 Dumbbell Hang Cleans 50 lbs
Sprint 1/2 Gasser
5 DB Hang Cleans 50 lbs
Sprint 1/2 Gasser

08/25/10-Wednesday REST DAY

08/24/10-Tuesday

"4th Quarter is Ours"


Complete 5 rounds for time:
20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts - 315 lbs (scale as needed)
10 Burpees

08/23/10-Monday

-Deadlift 4, 4, 4, 4 @ 80% of 1 RM (1 min rest)
-Strict Pull Ups 3 x max reps (3 min rest)

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

08/22/10-Sunday REST DAY

08/21/10-Sautrday

Four rounds for total reps of:

One Arm 45 lbs DB Power Snatch RT, 30 seconds
Rest 30 seconds
One Arm 45 lbs DB Power Snatch LT, 30 seconds
Rest 30 seconds
Supine Ring Row, 30 seconds
Rest 30 seconds
Box Jumps, 30 seconds
Rest 30 seconds

08/20/10-Friday

Gymnastics work - 20 minutes: bars, dips, rings..........

Hand Stand Holds 3 x max time (1 min rest)


For time:
9 Clean & Jerks
Sprint 1 Gasser
6 Clean & Jerks
Sprint 1/2 Gasser
3 Clean & Jerks
Sprint 1/4 Gasser
*Go as heavy as possible

08/19/10-Thursday

Weighted Step Ups 4x8 (4 ea leg)
Bench 8x3 @ 65% of 1 RM (45 seconds rest)


"The Volkswagen"

21, 15, 9 reps of:
Bench Press @ Body Weight
Pull Ups

08/18/10-Wednesday REST DAY

08/17/10-Tuesday

Deadlift 5, 5, 5

Strict Pull Ups 5 x max reps (1 mins rest)


Complete 10 rounds for time of:

3 Deadlifts 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups

08/16/10-Monday

Squat 5x1
Press 5x5


Perform 6 rounds of:
10 KB Swings - 2 Pood
15 Toes to Bar
20 Double Unders

08/15/10-Sunday REST DAY

08/14/10-Saturday

Complete 2 rounds for time:
DB Thrusters 50 lbs for 1 minute
Rest 1 minute
Ball Slams for 1 minute (40 lbs)
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Rest 1 minute
*Keep Score by Total Number of Reps Per Round

08/13/10-Friday

Weighted Pull Up 3 x max rep @ 30% of body weight
Complete as many rounds as possible in 12 minutes:

5 Any way overhead 185 lbs
10 Push Ups
15 GHD Back Extensions

08/12/10-Thursday

-Weighted Step Ups 4 sets of 8 (load a bar, use a 20" box & 4 ea leg alternating)
-Bench 8 sets of 3 @ 65% of 1 RM (45 seconds rest)

Complete 10 rounds for time:
3 Power Snatches @ 75% of 1 RM
5 Handstand Push Ups
7 Ball Slams 40 lbs

08/11/10-Wednesday-Rest day!

08/10/10-Tuesday

-Deadlift 5, 5, 5
-Strict Pull Ups 5 x max reps (1 mins rest)

"Lizzie"
12, 9, 6, 3 for reps:
Power Cleans 185 lbs
Ring Dips

08/09/10-Monday

Squat 3x5 (add 5lbs to last workout)

Press 3x5 (add 5lbs to last workout)

Complete 5 rounds for time:
7 KB Swings - 2 pood

7 KB SDHP - 2 pood
Sprint 50 yards
*Use the 50 yard walk back to the KB as rest between rounds.

08/08/10-Sunday REST DAY

08/07/10-Saturday

DB Quarter Gone Bad:

Five rounds for total reps of:
DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

08/06/10-Friday

Strength:
Power Snatch 8x2

WOD:
Complete 7 rounds:

Handstands Holds for maximum time
10 Supine Ring Pull Ups

08/05/10-Thursday

Strength:
Squat 5x5 (set new PR)

Bench 5x1
Full Glute Ham Raises 3 x 15

WOD:
21, 15, 9 reps of:

One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar

Kenny Rogers video-funny!

08/04/10-Wednesday REST DAY

Saturday's nutrition talk is cancelled. We will reschedule soon, sorry!