2/13/2011 Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2
WOD #1: Complete 3 Rounds - Best Time
Goal to complete in under 10 min.
Darian completed it in: 7:43
Sled Push down room & back with 265 lbs.
DB Farmers Carry down room & back x 2 with 100 lbs. each hand
When finished rest 5 min. then complete:
WOD #2: Timed
Complete in under 20 min.
Darian completed it in: 17:34
Row 200 m.
Run to 41 & back
Row 400 m.
Run 400 m.
Row 600 m.
Run 800 m.
When finished rest 10 min. then complete:
Accessory work:
Rest 1-2 min. between sets
Weighted Dips 20 x BW, 15 x 25lb., 10 x 50 lb, 5 x 75 lb
Biceps Curls 10 x 40 lb, 10 x 40 lb, 8 x 45 lb, 8 x 45 lb
Rest 30-60 sec. between sets
Ring Posterior Flyes 4 x 10
DB Lateral Raises 4 x 10 x 25 lbs.
2/15/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
WOD #1: Deadlift
Complete in under 10 min. Switch to next weight every 30 sec. (1 rep/weight every 30 sec.)
215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385, 395, 405
Darian missed the 405
Jeremy finished with 325
Phil went beyond the 405 and finished with 465 for a new PR
Rest/Stretch 15-20 min. Then Complete:
WOD #2: AMRAP in 15 min.
Thruster 135 lbs. x 3
Yoke Zurcher Carry x 315 lbs. 60’
Burpee Broad Jump 60’
Darian finished 7 rounds
Jeremy finished 7 rounds
Phil finished 5 rounds
Rest 5 min. then complete:
WOD# 3: 5 Rounds
Row 200 m.
Push Ups x 20
Darian finished 5 rounds
Jeremy finshed 10 rounds
Phil finished 5 rounds
2/18/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
Core Lifts:
Bench Press 80%
135 x 2, 185 x 2, 225, x 2, 240 x 4 x 4
Rest 5-10 min. Then Complete
Push Press 65%
95 x 2, 115 x 2, 135 x 2, 160 x 3, 185 x 4, 200 x 3 x 5
WOD: 3 rounds Timed!
KB Swings x 60 lbs. x 20
Cleans x 135 x 10
KB Carry to 300 m. x 40 lbs. each hand
Completed Times:
Darian= 14:52 RX
Dylan= 19:38 (MOD 90 lb. Clean, 40 lb. KB's)
Phil= 10:41 (MOD 60 lb. Clean, 20 lb. KB's)
Fred= 11:26 (MOD 60 lb. Clean, 20 lb. KB's)
Jeremy= 26:43 RX
Phil= 21:25 RX
2/19/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
Core Lifts:
Back Squat 80%
135 x 2, 185 x 2, 225, x 2, 275 x 2, 315 x 2, 345 x 2, 380 x 2, 400 x 2 x 4
Rest 5-10 min. Then Complete
OH Squat 65%
95 x 2, 115 x 2, 135 x 2, 160 x 3, 185 x 4, 200 x 3 x 5
WOD: 4 rounds Timed!
10- GHD Hypers w/Knee Flexion Weighted 25 lbs.
Barbell Overhead Carry to 41 & Back 65 lbs.
Completed Times:
Jeremy= 24:43
Phil= 18:56
Darian= 17:46
Riley= 20:36
2/20/2011
Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2
WOD# 1: Timed!
50 Double Unders
500M Row
800M Run
500M Row
50 Double Unders
Completed Times:
Darian= 20:20 RX
Cordula= 21:43 RX
Riley= 19:20 MOD
Jeremy= 19:00 MOD
Phil= 13:01 MOD
Rest 10 min.
WOD # 2 Tabata Burpees
20 seconds of work/10 seconds of rest x 8
record lowest number of reps
Total Completed:
Darian= 6
Cordula= 5
Phil= 3
Riley= 5
Jeremy=5
Rest 10 min.
WOD#3 3 Rounds
10 GHD Hip Ext
10 GHD Sit Ups
1 Min Hollow Rock
Rest 10 min.
Accessory work: Take your time and practice form and technique for each exercise
Rest 1-2 min. between sets and 2-3 min. between exercises
Handstand Push Ups x 3 x 10
Muscle Ups x 3 x 5
Pistols x 3 x 5 each leg
2/21/2011
Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2
WOD: FIGHT GONE BAD!
3 – 5 min. Rounds, rest 1 min. between each round.
1 min. per exercise then move immediately to the next exercise.
Push Press
Box Jumps
Row for calories
Wall Ball Shots
Sumo Deadlift High Pull
Completed Scores:
Phil= 221
Jeremy= 227
Cordula= 326
Darian= 272
2/22/2011
Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2
WOD: Timed!
400 m Run
30 GHD Hypers
30 GHD Sit Ups
800 m Run
20 GHD Hypers
20 GHD Sit Ups
1 mi. Run
10 GHD Hypers
10 GHD Sit Ups
2/25/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
Core Lifts:
Clean N Jerk 80%
135 x 2, 185 x 2, 200, x 2, 225 x 4 x 4
Rest 5-10 min. Then Complete
Snatch 65%
65 x 3, 95 x 2, 115 x 2, 135 x 3 x 5
WOD#1: 3 rounds Timed!
Rope Climb x 1
2 for 1’s-- Wall Ball Shot x 20
Completed Time:
Darian= 8:23
Rest 10 min. then complete:
WOD#2: Timed!
Muscle Ups x 20
Darian= Unable to finish
2/26/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
Core Lifts:
Front Squat 85%
135 x 5, 185 x 5, 225 x 3, 240 x 2, 260 x 3 x 4
Rest 10 min. Then Complete
WOD:
Lift Stone then perform Yoke Carry (Superset/No rest between exercises)
Rest 3 min. between each round
Stones 200, 210, 220, 240 (3 x’s each stone)
Yoke Carry Down & Back 315, 365, 415, 465
WOD: 4 rounds Timed!
100’ Rope Sled Pull x 300 lbs.
Lunges Weighted x 10 each leg x 100 lbs.
2/27/2011
Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2
WOD# 1: 4 Rounds Timed!
KB Shuttle Run 30, 40, 50, 60
Hurdles Bounding x 2
WOD# 2 4 Rounds Timed!
Row 1000 m.
Box Jumps x 2 (Low to High)
Accessory work: Take your time and practice form and technique for each exercise
Rest 1-2 min. between sets and 2-3 min. between exercises
Double Unders x 3 x 20
Weighted Pull Ups (HEAVY x 5 x 5)
3/1/2011Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
Core Lifts:
Deadlift 85%
185 x 5, 225 x 5, 250 x 3, 285 x 3, 325 x 3, 350 x 2, 380 x 3 x 4
Bench Press 85%
135 x 10, 185 x 8, 200 x 6, 225 x 6, 240 x 2, 255 x 3 x 4
Rest 10 min. Then Complete
WOD# 1:
Rack Pulls
300 x 5, 350 x 5, 375 x 5, 400 x 5, 425 x 3, 450 x 3, 475 x 2, 500 x 2
WOD# 2: 4 rounds Timed!
100’ Rope Sled Pull x 300 lbs.
Box Step Ups Weighted x 6 each leg x 100 lbs.
Strict Press 135 x 10
3/4/2011
Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2
Core Lift: Back Squat 90%
135 x 5, 185 x 5, 225 x 3, 250 x 3, 275 x 2, 300 x 2, 325 x 2, 350 x 1, 375 x 1, 400 x 1,
425 x 1, (450 x 5 sets x 1 rep)
Accessory work: Take your time and practice form and technique for each exercise
Rest 1-2 min. between sets and 2-3 min. between exercises
Double Unders x 3 x 20
Pistols x 3 x 5 each leg
3/5/2011
Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x KTE's x 2
20 x Push Ups x 2
WOD# 1: 4 Rounds Timed!
OH Yoke Carry D & B x 215, 265, 285, 315
Run to 41 & Back
WOD# 2 Timed!
Row 2000 m. TEST
3/6/2011
Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x T2B x 2
20 x Push Ups x 2
WOD# 1: 4 Rounds Timed!
To be performed outside!!
(10, 8, 6, 4)
Sumo Deadlift High Pull 95, 115, 135, 155
Thrusters 95, 115, 135, 155
Completed Times:
Jeremy 9:00
Phil 10:26
Rest 10 min. then complete
WOD# 2 4 Rounds
MB Slams x 20
Yoke Push D & B x 265
200 m. Row
Jump Rope x 50
Accessory work: Take your time and practice form and technique for each exercise
Rest 1-2 min. between sets and 2-3 min. between exercises
DB Lateral Raise x 3 x 10
Ring Posterior Flyes 3 x 10
Weighted Pull Ups (HEAVY x 5 x 10)
3/9/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
WOD: Linda 10,9,8,7,6,5,4,3,2,1 each TIMED!
Clean ¾ B.W.
Bench B.W.
Deadlift 11/2 B. W.
3/11/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
WOD #1: Jackie TIMED!
1000 m. Row
Thrusters 45 lbs. 50 reps
Pull Ups 30 reps
Rest 10 min. then complete:
WOD #2
KB Swings 3 x 10 each arm
KB Clean n Jerk 3 x 10 each arm
KB Snatch 3 x 10 each arm
3/12/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
WOD: Time your first run then try to beat your time on the second run.
Run 400 m. rest 30 sec. repeat 2 rounds
Run 800 m. rest 90 sec. repeat 2 rounds
Rest 10 min. then complete:
WOD #2:
GHD Hypers weighted 4 x 10
GHD Sit Ups weighted 4 x 10
GHD Trunk Rotation w/Slosh Pipe 3 x 10 each side
3/13/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
Core Lifts: CF Total
Record 1 RM for each lift. Add them together as your total score.
Back Squat
Strict Press
Deadlift
Rest 10-15 min. Then Complete:
WOD: Mary AMRAP in 20 min.
5- Handstand Push Ups
10- 1 Legged Squats
15 Pull Ups
3/16/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
Core Lift: Bech Press 70%
210-215 lbs. x 6 sets x 10 reps
WOD
For time:
12 Deadlifts – 275 lbs.
40 Wall balls – 20 lbs.
9 Deadlifts – 275 lbs.
30 Wall balls – 20 lbs.
6 Deadlifts – 275 lbs.
20 Wall balls – 20 lbs.
3 Deadlifts – 275 lbs.
10 Wall balls – 20 lbs.
3/18/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
WOD:
1 RM Snatch
Then Complete:
3 Rounds
Row 500m
Sledge Hammer Swings 10 each side
Push Ups on MB 20
3/19/2011
Warm Up:
Light Jog Down Room & Back x 3
High Knees Down Room & Back x 2
Butt Kicks Down Room & Back x 2
Leg/Hip/Calf Stretches
10 x GHD Sit Ups x 2
10 x T2B x 2
20 x Push Ups x 2
WOD: KB Relay (40, 50, 60, 70 lbs.) - Timed!
Distance is 50’ from start to KB’s
Sprint to the 40 lb. KB, pick up and sprint back to the start and drop it. Sprint back pick up the 50 lb. KB and sprint back the start and drop it. Repeat for the 60 & 70 lb. KB’s.
Complete 3 Rounds
Rest 10 min. Then Complete:
Complete 4 Rounds – Timed!
Jump Rope x 50
GHD Hypers x 20
Jump Rope x 50
Mountain Climbers x 50 each leg
3/19/2011
Warm Up: 10 x’s each
Pole Shoulder Rotations
Pole High Pulls
Pole Shoulder Press
Deadlifts
Pole Front Squat
Pole Over Head Squat
Push Ups
Pull Ups
WOD for time:
30 Cleans x 155 lbs.
300m sprint
30 Box Jumps x 24″
300m sprint
30 Thrusters x 95
300 sprint
30 Burpees
300m sprint
30 Sumo Deadlift High Pulls x 95
300m sprint
Rest 10-15 min.
Then complete:
Practice ring dips 5 x 5 weighted
DB Plank Rows 5 x 5 each side Heavy
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