Tuesday WOD 11/16/10

Met-Con

Warm Up:
1000m Row
20min of Gymnastic Skill Work
Handstand Walks
HSPU Holds and Press's
Muscle Up Transitions
Rope Climbing Tech.

-CFHQ-
AMRAP in 12min:
35# DB Thrusters 9 (used 35# KB's)
15ft Rope Climb 1

*Rest 15min*

-CFD-
3RDFT:
70# KB Swings 20
Burpee's 15

Monday WOD 11/15/10

*Start of 2nd 3 WEEK WAVE*

-DE Lower-
Warm Up:
BB Complex x2@45#
Muscle Snatch
Hang Snatch
Power Snatch
OVH Squat
Snatch Press
Rack Press
Then:
Back Ext. 10
GHD Sit Up 10

"OVH SQUAT"
2x5 @95
1x3 @115
10x2 @125 (50% of 1RM)+Grey mini's
"Snatch Grip DEADLIFT"
10x1 @175 (50% 0f 1Rm)+Yellow mini's
*55sec rest btwn*

SE:
High Hang Snatch Pulls @60%of1RM 3x8
Butterfly Pull Ups 3x20
K2E's 3x20

*REST 45MIN*

Met-Con
"Nancy"
5RDFT:
400m Run
95# OVH Squats 15

Sunday WOD 11/14/10

REST and Program next THREE WEEK WAVE

Saturday WOD 11/13/10

REST and REHAB

Friday WOD 11/12/10

-ME Upper-

"Press"
1x5
1x3
1(155#), 1(175#), 1RM(185#), 1(195#Fx2)

Rest 12min

Met-Con
5RDFT:
3 Muscle Ups
4 Snatch's @135#
5 HSPU

*Note: THIS CONCLUDES MY FIRST THREE WEEK WAVE OF TRAINING*

Thursday WOD 11/11/10

-ME Lower-

"Back Squat" 1RM
1x5
1x3
1(315#),1(335#),1(345#),1RM(355#PR),1(360#Fx2)
*Rest as Needed*

Wednesday WOD 11/10/10

-DE UPPER-
"Press"
2x5
1x3
8x3 @122#(60% of 1RM) +Grey Mini's
*50 sec Rest btwn*
SE:
"Rep Method"
4x1:00 for MAX REPS of ea. movement
35# DB Hang Cleans
35# DB Push Press
*1:00 Rest Btwn Efforts*
*try not to put the DB down at any point during the 2:00*

Rest 45min at least

Met-Con
-CFHQ 101110-
"2009 Games WOD"
Max rounds and reps in eight minutes of:
4 Handstand push-ups on Parrellets
2 pood Kettlebell swing, 8 reps
12 GHD situps

Tuesday WOD 11/9/10

AM: "Met-Con"
Warm Up:
800m run
then:
"Box Jump Medely"
(20', 24', 20', 24', 20')
Box Jumps (Down and Back)x3
Box Jump Overs (Down and Back)x3
*alternate btwn*

WOD:
5RDFT:
250m Row
20m Sandbag Lunge (120#)
16 Sandbag Box Step Up & Over (120#/18')

PM: Mobility/Recovery
Foam Roll - Glutes, Hams, Quads
Mobility - Hips, Quads, Shoulders
Hand Stand Holds - 4x30sec hold...10sec rest

Monday WOD 11/8/10

-DE LOWER-
Warm Up:
3min Row
Then:
2RDs of
Wall Squat 10
Toy Soldier 2 Single Leg GM 20m
Broad Jumps 20m

"SSBS"
1x5
1x3
8x2(60% of 1RM) @207# + Blue Bands
"Deadlift"
8x1(60% of 1RM) @290#
*45 sec rest btwn*

SE:
Pistols 3x10 each leg
Deadlift @30% of 1RM
3x2min for MAX REPS (Rep Method)
*1min rest btwn*

*Rest 45min at least*

Met-Con
-CFHQ 101108-
Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Sunday WOD 11/7/10

-ACTIVE REST-
Warm Up:
5min Row
20 Push Ups
20 Ring Dips
20 St. Leg SU
20 Chin Ups
Then:
Tabata 20/10x8 for each movement
Row
Push Ups
St. Leg Sit Ups
53# KB Swings