Sunday, November 25, 2012

Monday, November 26th

6 min. Amrap, Ab Tabata , 6 min. Amrap / 1 min. rest between
8 Ring Dips
12 Goblet Lunges
15 KB SDHP

Tuesday, November 27th

21 - 15 - 9
Dead Lift (135/85)
Slam Balls
Wall Balls

Wednesday, November 28th

Fight Gone Bad
Pull-ups
Burpees
Sit-ups
KB SDHP
Box Jumps

Thursday, November 29th

3 rounds
200 meter Med Ball Run
8 Push Press (75/45)
12 Kettle Bell Swings
8 Med Ball Cleans
12 V- Ups

Friday, November 30th

40 - 30 -20
Double Unders (x3 singles)
Plank Kettle Bell Pulls (35/26)
Air Squats

Saturday, December 1st

Team
400 meter Row / 20 Burpee Pullups (Partners Alternate)
40 Hang Clean to OH (75) (Do not sit weight down)
40 Burpee Box Jumps (20 each/alternating)
40 Partner Wall Balls
Finish with a 400 meter Run

Sunday, November 18, 2012

Monday, November 19th

Strength training: Push Press (5-3-3-2-2)
Start at 70% 1 rep. Max
Then, 4 rounds for time;
6 Ring Dips
9 Hang Cleans (95/53)
12 Slam Balls
15 Over the Box Jumps

Tuesday, November 20th

1500 meter Row for Time, Then;
8 - 6 minute Amraps / 2 minute rest between;
3 Wall Walks
5 Hang Clean to OH (85/45)
10 One Arm KB Squats (35/26, 5 each arm)

Wednesday, November 21st

Skills training: rope climb
Then, For Time;
50 double unders (150 singles)
40 KB Lunges
30 Toes to Bar
20 Burpee's
50 double unders (150 singles)

Thursday, November 22nd

Turkey Wod
Coaches Choice

Friday, November 23rd

6-6-6 minute Amraps / 1 minute rest between;
6 Chest to Bar Pull-ups
10 Push Press (95/53)
12 Front Squats (95/53)

Saturday, November 24th

Team Wod
Begin Wod with a 800 meter Bar Bell Carry
40 Jump over your partner burpee's
50 Med Ball Situps (25 each)
60 Thrusters (45/33 bar)
End Wod with a 200 meter Farmer's Carry

Sunday, November 11, 2012

Monday, November 12th

Hero Wod "Daniel"
For Time;
50 Pull Ups
400 meter Run
21 Thrusters (95/53)
800 meter Run
21 Thrusters (95/53)
400 meter Run
50 Pull Ups

Tuesday, November 13th

4 Rounds For Time;
7 Power Snatches (95/53)
14 Goblet Lunges (35/26)
7 Ring Dips
14 Box Jumps (24"/20")

Wednesday, November 14th

Strength: Clean & Jerk (5-3-3-2-2)
Start at 75% 1RM, Then;
21-15-9
Front Squats (95/63)
KB SDHP (53/35)
Wall Balls

Thursday, November 15th

Strength & Skills
Make Up Wods

Friday, November 16th

3 rounds; 8-6-4 minute Amraps / 1 minute rest between rounds;
8 OH Squats (75/33)
10 Burpee Pull Ups
12 KB Swings

Saturday, November 17th

Team Wod / Coaches Choice

Sunday, November 4, 2012

Monday, November 5th

12 minutes Strength Training: Back Squat (5-3-3-2-2)
Start at 70% of 1RM, increase each set by 5%, then;
12 minute Amrap of:
6 Hang Clean & Jerks (95/53)
12 Slam Balls
18 KBS



Tuesday, November 6th

4 rounds for time:
5 Dead Lifts (155/95)
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Air Squats

Wednesday, November 7th

3 rounds: 6 minute Amrap / 1 min rest.
5 Bear complexes consisting of;
(Clean to Front Squat to OH to Back Squat to OH)
10 Box Jumps
20 Weighted Planks (35/26)


Thursday, November 8th

Strength & Skills
Make up Wod

Friday, November 9th

20 minute Amrap of:
800 meter Row
8 Push Press (85/53)
8 Toes 2 Bar
8 Wall Balls

Saturday, November 10th

Team "Murph"