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  • 12212013

    PROGRAM A)

    1) Work up to a heavy DL then 7x2 @ working weight

    2) 12 Min AMRAP of

    10 HR Push ups

    15 Box jumps (24/20)

    20 Lunges

    PROGRAM B)

    Strength

    work up to a heavy working weight of Power clean+push press 2+2 then complete

    5Rnds at working weight

    Cond

    5x ME L sit holds

    rest 3:00 minutes then

    3 Rounds for time

    400m run

    25 Pwr Snatches @50% of best snatch

    25 Burpees over the bar

  • 12202013

    PROGRAM A)

    1)5 Rounds ME pull-ups for reps

    2)7 RFT:
    30 Sit-ups
    200 Foot Farmers Carry w/heaviest possible KB

    PROGRAM B)

    Strength

    1)BS 1x10@ 60%, 1x10@ 65%, 1x8@ 70%, 1x8@ 75%

    2)FS 1x5@ 60%, 1x5@ 65%, 2x5@70%

    Cond:

    35-25-15-25-35

    Cal Row

    KBS


  • 12192013

    REST DAY

  • 12182013

    PROGRAM A)

    1)Work to heavy working weight back squat
    -then-
    2x7@working weight

    2)Run 5k for time.

    PROGRAM B)

    Strength

    1a) 5x5 on the toe split jerk light weight, focus on footwork and speed under the bar

    1b) 5x5 jerk dips @100% of best jerk

    Cond

    12.4/13.3

    12min AMRAP

    150 Wall Balls

    90 Double unders

    30 Muscle ups

  • 12172013

    PROGRAM A)
    1)Row 2500m for time

    2)AMRAP in 15 minutes:

    12 Burpees
    20 Mountain Climbers
    Strength:

    PROGRAM B)
    1) Snatch complex work up to a heavy working weight of snatch first pull+snatch+snatch balance(1+1+1)2 then complete 5 rnds at working weight

    5 Rounds of
    3 Pwr cleans @60% of best clean
    5 C2B pull ups
    X3
    Rest :60 between rnds
    (Complete each round 3 times then rest :60)

  • 12/16/2013

    WOD A:

    1) 1 Mile buddy carry with med ball (20/14)

    2) For Time:

    15-12-9

    Push Presses (60% of shoulder press)

    Pull-ups

    Sit-ups

     

    WOD B:

    Strength:

    1) Back Squat 1X10 @60%, 1X8 @65%, 1X6 @70%, 1X6 @75%, 1X6 @ 80%

    2) Front Squat 1X5 @60%, 1x5 @70%, 2x5 @75%

    Cond:

    1000m row then

    5 rnds of

    50' walking lunges with barbell in front rack

    12 push presses then

    1000m row

  • 12132013

    PROGRAM A)

    1)Find max height box jump

    12 MIN AMRAP:
    12 KBS
    1MIN Airdyne

    PROGRAM B)

    STRENGTH

    1) Back Squat 1x10@ 60%, 1x8@ 65%, 1x8@ 70%, 1x8@ 75%

    2) Front Squat 1x5@ 60%, 1x5@ 65%, 2x5@ 70%

    Cond: Happy Birthday Brian

    24 min AMRAP

    13 Box jumps 30/24

    13 Muscle ups

    13 OHS 135/85


  • 12112013

    PROGRAM A)

    1)Find max weighted pull-ups with 5-10% of body weight

    5RFT:
    1MIN ME Double Unders
    1MIN ME Pull-Ups

    PROGRAM B)

    1a)  5x5 jerk balances @ 50% of 1RM C&J rest 60 sec

    1b) 1 min plank/hollow body holds rest 60 sec (alternate between plank and hollow body hold)

    Cond:

    a) Airdyne 50 cal for time

    rest 2:00

    b) 3 rounds for time

    30 Wall balls

    20 T2B

    30 Push ups HR 



  • 12102013

    PROGRAM A)

    1)Work to a heavy thruster that you can complete 5 without dropping the bar

    For Time:

    12-9-6

    Deadlift 50% 1RM

    Box Jumps (30"/24")


    PROGRAM B)

    Strength:

    1) Snatch- work up to a heavy working weight of the complex snatch + snatch push press + snatch balance (1+1+1)x2

    2) five rounds of above at the heavy working weight

    Cond:

    2min ME KB Snatches

    60sec rest

    8min AMRAP

    25 Double undres

    5 HSPU

    60sec rest

    2min ME KB Snatches

  • 12092013

    PROGRAM A)

    1)Back Squat 3x5@70% 1RM

    "Nancy"
    5RFT
    400 meter run
    Overhead squat 95 lbs (15 reps)

    PROGRAM B)

    Strength:
    1) Back Squat 1x10@ 60%, 1x8@ 70%, 1x6@ 75%, 1x4@ 80%
    2) Front Squat 1x5@ 60%, 3x5@ 70%
    Cond:

    "Fran"

    21-15-9

    Thrusters 95/65

    Pull ups


  • 12072013

    PROGRAM A) 

    Skill:

    Find 1rm clean and jerk

    WOD:

    3 RFT:

    8 Deadlifts @ 60% 1rm
    12 Push Press @ 60% 1rm
    Rest 2 minutes

    PROGRAM B)

    Strength

    Find a 1RM clean and jerk

    Cond

    "JT"

    21-15-9

    HSPU

    Ring dips

    Push ups

  • 12062013

    PROGRAM A)

    Skill:

    Find 1rm shoulder press

    WOD:

    Run 1 mile
    20 squats @ 65% 1rm back squat
    Run 1 mile

    PROGRAM B)

    Strength: Take 20 min to practice the jerk

    Cond:

    3 rounds

    10 Snatches @65%

    6 Bar MU

    rest :60


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