Saturday 3/26/11

REST DAY

Friday 3/15/11

CF OPEN WOD RE-DO
Warm Up:
Shoulder Mobility
800m jog
Jump Rope Complex x2
Dynamic Drills
Berg WU x2
3x5 Power Snatch @ Moderate Weight

AMRAP in 10min:
30 Double Under's
15 Power Snatch @75#

Thursday 3/24/11

WOD
5x
Max Reps of Pull Ups
Max Reps of Ring Dips
*rest 2mim btwn attempts

Rest 5min

3x Max Reps of Wall Balls
*rest 1min btwn attempts

Cool Down:
50cal Row (20sec work/10 sec rest)

Wednesday 3/23/11

Workout:
5 min double unders
Then:
3x
10 Passthrough
20m bear crawl
5 clapping push up
:10 handstand hold
Then:
Press: 5-3-3-1-1-1 (190#PR)
then:
7 min amrap
10 db press 25/15
10m db bear crawl 25/15
10 db box jump 25/15
10m db bear crawl 25/15

5rd + 5Press

Tuesday 3/22/11

Rest Day

Monday 3/21/11

CFHQ WOD

For Time:
10 Front Squat 135#
1 rope climb 15ft
9 FS
1 RC
8 FS
1 RC
7 FS
1 RC
6 FS
1 RC
5 FS
1 RC
4 FS
1 RC
3 FS
1 RC
2 FS
1 RC
1 FS
1 RC

Sunday 3/20/11

5k Run
Easy Pace

26:

Saturday 3/19/11

Warm Up:
5 min row
Hip and Shoulder Mobility
2min each drill
Then:
Dynamic WU

CF OPEN WOD #1
AMRAP in 10 min:
30 Double Unders
15 Power Snatches @75#

7rd + 20DU

Friday 3/18/11

REST DAY

Thursday 3/17/11

ACTIVE REST

Wednesday 3/16/11

D.E. Push Press
Warm Up:
5min easy row
Then:
3rds w/PVC
10 passthroughs
10 dislocaters
10 KB Swing 35#

Push Press
1x8
1x5
8x3 @55%(125#)+ greys
*rest 50sec btwn

Met-Con
21-15-9
Db Push Press 50#
Ring Dip

Tuesday 3/15/11

Warm Up:
2min front rack stretch each side
1min hip opening + 2min of belly button over foot
3min ea arm playing with two position wind up.
2x1min Bulgarian box lunge
3rds of:
12 ghds
12 box jumps
12 v-ups

WOD
1mile run
100 sit ups
100 hip extensions
1mile run
*partition reps on SU & HE as needed 

Monday 3/14/15

D. E. Oly
Power Clean + Front Squat
2x5
8x3@70% (210#) + grey minis
*rest 55sec btwn*

SW:
Sled Drags 6x50yrds w/95#

Rest 30min with stretching

WOD
7RDFT:
10 wall balls
10 pull ups

Sunday 3/13/11

Rest Day

Saturday 3/12/11

Warm up:
Foam Roll 5min
Hams and Glutes
Row 5min
Dynamic Warm Up

WOD
For Time:
200m row
21 HPC 135#
21 pull ups
600m row
15 HPC
15 pull ups
1000m row
9 HPC
9 pull ups

Friday 3/11/11

Warm Up:
800m jog
Jump Rope complex: 2x10ea
Then 20m of each
Toy soldier
High knee tuck/lunge to instep
Reverse toy soldier/reverse lunge/opposite heel touch
Walk outs/10 rock climbers/inchworms
1x10 alt dead bug
1x10 alt pillar

WOD
20min AMRAP:
135# bb lunge 20m
15 box jump 24'
10 HSPU

Thursday 3/10/11

D. E. Upper 
Warm up:
Foam Roll 5min
Airdyne 5min
Then: 
3rds of
10 passthroughs
10 dislocators
10 kb swings 35#
10 v-ups

"Push Press"
2x5
12x3 @50% (115#) + 46# of chain
*rest 55 sec btwn*

SW:
100 str. leg sit ups (unbroken)

Cool Down:
Stretch 15min

Wednesday 3/9/11

Warm Up:
Foam Roll 5min
Back/Lats/Low back

Mobilize ankle on wall 2min
Mobilize hips on the wall 2min w/internal rotation side to side
2min with band around waste working on hip internal rotation

Then:
2x10ea jump rope WU
10ea dynamic WU
2x10ea alt. Dead Bug/alt. Pillars
1x10ea
Hspu/pull up/ring row/alt pistols

Met-Con
3rds for time:
20 ctb pull ups 
30 burpee wall touches 9ft 
40 sit ups
50 double unders 
TG - 19:45

Cool Down:
10min squat mobility
*Accumulate the time as needed
*Play with the movement 

Tuesday 3/8/11

D.E. Clean
2x5
10x3 @65% (195#) + 40# of chains
*rest 55sec btwn
SW:
sled drags 6x50yrd w/110#
*rest 60sec btwn

Rest 30min w/stretching

WOD
"Elizabeth"
21-15-9
P. Clean @135#
Ring Dip

Cool Down:
Static Stretching 15min

Monday 3/7/11

Rest Day

Sunday 3/6/11

CFHQ Sunday 110306

4RDFT:
7 muscle ups
225# deadlifts 15
Walking Lunge 30 steps

9:45

Saturday 3/5/11

WOD
10RDFT:
10 Ring Push Ups
10 Box Jumps 20'
w/20# Vest

Friday 3/4/11

WOD
3RDFT:
6 Power Snatch 135#
15 CTB Chin Ups
24 Wall Balls 20#

Thursday 3/3/11

REST DAY

Wednesday 3/2/11

M.E. Lower
Clean
Bergner Warm Up PVC
+
BB Complex @45#
Muscle Clean 8
Hang Clean 8
Power Clean 8
Deadlift 8
Push Jerk 8

1x5 135#
2x3 185#
2x2 225#
1,1,1,1 285#PR, 1RM 295#PR

Tuesday 3/1/11

CFD WOD
3RDFT:
400m Run
30 Swings 70#
30 Ball Slams 20#

Monday 3/1/11

D.E. Lower
Rack Pulls
(1 inch below knee)
12x3 @65% + Blue Mini's
*Rest 50sec btwn*
SW:
Calf Raises 4x20 @235#
K2E's 4x20

Friday 2/25/11

*Lost a good bit of training info after this point
*Listing what i have record of.

M.E. Front Squat 355#PR
Then:
CFD WOD
21-15-9
Deadlift 225#
Ball Slam 20#
TG - 2:32


CFD Challenge Series WOD #3:
BUY IN - 10 Muscle Ups
Then:
3RD's of
250m Row
6 Power Cleans @205#
30 Wall Balls
CASH OUT - Athlete has 3min to establish a 1RM Push Jerk

TG - 13:46/245#

Thursday 2/24/11

Rest Day