12/31/11

Warm-Up:
3 Rounds
Wall Ball - 10
24" Box Jump - 10

Skill:
Ring HSPU - 5 min

Met-Con:
For Time
Run 2 miles
Rest 2 min
95 lb Thrusters - 20
24" Box Jumps - 20
45 lb OH Walking Lunges - 20
24" Box Jumps - 20
95 lb Thrusters - 20
Rest 2 min
Run 2 miles

Assistance:
Ab Planks 3x1.5 min
OH Tricep Extension - 3x15-20
Tricep Push-ups - 3x20+

12/30/11

Warm-up:
3 Rounds
Push-up - 15
Box Jumps - 10 (33", 36", 39")

ME Lift:
Front Squat - 6x2

Met-Con:
20 min AMRAP, 2 min of Each
DU
135 lb Power Clean
Barbell Burpees
20 lb Wall Ball
Rest 2 min

Assistance:
1 Legged Squat, RL - 2x10
1 Legged Squat, LL - 2x10
L-Sit Rope Climb - 6x1
Inverted Row - 3x12-15

12/28/11

Warm-up:
2 Rounds
DB Push Press -
Tri Pushups -
DU -

ME Lift:
10-9-8-7-6-5-4-3-2-1
Shoulder Press

Met-Con:
7 min AMRAP
Wall Climb - 5
DU - 50
For Time
75 lb Push Press - 100

Assistance:
Incline Bench Press - 3x12-15
Skull Crushers - 2x10-12
DB Kickbacks - 2x12-15

12/27/11

Warm-up:
Jog - 1/2 mile

Met-Con:
4 Round Relay
135 lb Front Rack Carry - 100 meters
Run - 300 meters

Cool Down:
Jog - 1 mile

Assistance:
L-Sits - 3xFor Max Time
135 lb High Pulls - 3x12-15
50 lb KB High Pulls - 2x15-20

Notes:
Met-Con: Do relay in a team of 2. 1st person starts with 100 meter carry while the 2nd runs 300 meters in the opposite direction (starting in the same position). Once the 100 meter carry is complete, the 2nd person picks up the bar and carries it 100 meters back to the start position while the 1st person runs 300 meters back to the start position. Each person completes 4 full rounds.

12/26/11

Warm-up (DE):
Box Squats - 10x2

ME Lift:
Snatch Grip Deadlift - 5x3
Alt: Weighted Pull-ups - 5x3

Met-Con:
10 min AMRAP
135 lb Squat Clean - 5
Toes 2 Bar - 10

Assistance:
Strict Pullups - 2xFailure
Single Arm Barbell Row, RH - 2x10-12
Single Arm Barbell Row, LH - 2x10-12
Bicep Curls - 2x12-15

12/24/11 - Christmas Eve

Warm-Up:
3 Rounds
Wall Climb - 2
30" Box Jump - 10

Skill:
Hold for Max Time Each
Handstand Extended Hold - 3x1

Met-Con:
For Time
DU - 100
Run 560 meter
155 lb Bench Press - 30
Run 560 meter
75 lb Shoulder Press - 30
Run 560 meter
Incline Pushups - 30
Run 560 meter
DU - 100

Assistance:
DB Lateral Raises - 2x12-15
Front Raises - 2x12-15
Tate Press - 2x8-10
DB Kickbacks - 2x12-15

Notes:
Handstand Extended Holds - hold the extended handstand position against a wall for as long as you can. Record your time for each set.

12/23/11

Warm-up:

3 Rounds

20 lb Wall Ball - 10

50 lb KB Swings - 10

ME Lift:

Overhead Squat - 3-3-3-3-3-3-3

Met-Con:

8 Rounds Tabata (20 sec work, 8 sec rest - for total reps)

95 lb Front Squat

75 lb SDHP

60 seconds Rest

2 min AMRAP

Toes to Bar

Assistance:

10' L-Sit Rope Climb - 3x1

Weighted 24" Step Ups - 2x12

Reverse DB Flies - 2x12-15

Rope Inversions - 2x10

12/22/11 - REST DAY

12/21/11 - Upper Body

Warm-up:
2 Rounds
Ring Push-ups - 15 (below parallel)
JM Press - 10
DB Lateral Raises - 15
DU - 50

ME Lift:
Push Press - 5-5-4-4-3-2-1 (each set should be heavy)

Met-Con:
5 min AMRAP Ladder
HSPU - 1-2-3-4-5...
DU - 10-20-30-40-50...
3 Rounds for Time (timer starts immediately after 5 min AMRAP ends)
Pull-ups - 15
Wall Climbs - 5

Assistance:
Floor Press - 3x6-8
Dips - 3x10-20
Skull Crushers - 2x10-12

Notes:
ME Lift - warm up well. All working sets should be near max efforts for specified reps.
Met-Con - no rest between AMRAP and timed rounds - it is one workout with 2 scores.
AMRAP Ladder - start with 1 HSPU and 10 DU, then 2 HSPU and 20 DU, etc. List your last completed set plus extra reps.
3 Rounds for Time - the clock for the timed rounds portion begins immediately after your 5 min AMRAP ends. So once 5 minutes is up, the timer starts.
Floor Press - http://www.youtube.com/watch?v=DoZX2yPrwkE

12/20/11 - Skill, Core, Cardio

Warm-up:
1 mile Jog

Skill:
Hang Squat Snatches - 3x5 (light weight)

Core Met-Con:
For Time
Start: V-Ups - 1x20
3 Rounds
185/225 lb Front Rack Barbell Carry - 50 ft
50 lb KB Turkish Get-up - 4
End: V-Ups - 1x20

Complete the entire met-con for time. Start with 1 set of 20 V-Ups, do 3 rounds of the Front Rack BB Carry and Turkish Get-ups, then end with 1 set of 20 V-Ups. Not sure which weight will be best for the Rack Carries, so I posted 2 possible weights.

Cool Down:
1 mile Jog

Notes:
V-Ups: http://www.youtube.com/watch?v=C1MU1YPGMCo
Front Rack Barbell Carry: http://www.youtube.com/watch?feature=player_embedded&v=dZBSzSXzJkU

12/19/11 - Lower Body ME

Warm-up:
3 Rounds (not for time)
95 lb Good Mornings - 5
50 lb Goblet Squats - 5
Pull-ups - 10

ME Lift:
Snatch Grip Deadlift - 3-3-3-3-3

Met-Con:
10 min AMRAP
95 lb Power Snatch - 5
24" Box Jump - 10

Assistance:
Weighted Chest to Bar Pull-ups - 3x5
Single Arm Bent Over Barbell Rows - 2x6-8
DB Bicep Curls - 2x12-15

New Phase

Today we begin a new programming phase:

Monday = heavy day with intense met-cons, focused on lower body and pulls.
Tuesday = light day focusing on technique, cardio, and core isolation.
Wednesday = heavy day with intense met-cons, focused on upper body and pushing
Thursday = rest day
Friday = heavy day with intense met-cons, focused on lower body
Saturday = medium/light day focusing on technique, cardio endurance, and upper body strength
Sunday = always a rest day

This is the general plan for now. I may make adjustments as we go along...

12/16/11

3 Rounds for Time

35 lb Dumbbell squat snatch, RH - 15

Sit-ups - 15

35 lb Dumbbell squat snatch, LH - 15

Toes to bar - 15

12/15/11 - REST DAY

12/14/11 - CINDY

Warm-up

CINDY
20 min AMRAP
Pullup- 5
Pushup - 10
Squat - 15

This is a benchmark test to see how we are doing after our last phase.

12/13/11 - RECOVER

Today is another recovery day. I plan on doing a 3 to 4 mile jog and do some calisthenics.

3-4 mile Jog

12/12/11 - RECOVERY

Today and tomorrow are recovery days. Not only do I want to recover from the Gorilla Games, but I want to allow my body to recover from the intense training that preceded the competition before starting our next cycle.

Mobility

Technique

Light Run or Met-con

12/9/11

Today is another tapered day in preparation for the Gorilla Games tomorrow. While I do not have a specific program for today, I plan to work on the following:

Mobility Work: 15 min

Box Jump Technique: 5 min

Rope Climb Technique: 5 min

Snatch Technique: 5 min

2 mile Jog

12/8/11 = REST DAY

Rest, Rest, and Rest

12/7/11 - Tapering

Today begins the Tapering/Active Recovery days in preparation for the Gorilla Games. The goal is to allow our muscles, tendons, and central nervous system some time to recover before the competition.

Mobility Work - 20 min

Deadlift Technique - using light weight, work on lifting and lowering form

Double Unders - 4x100

Tomorrow will be a full rest day. Friday I plan on doing more mobility and technique work and a short low intensity run/jog.

12/5/11

Strength:
Power Cleans - 5x3

Rest

Met-Con #1:
For Time
10' Seated Rope Climb - 3
560 meter Run - 1
24" Box Jumps - 30
10' Seated Rope Climb - 2
560 meter Run - 1
24" Box Jumps - 20
10' Seated Rope Climb - 1
560 meter Run - 1
24" Box Jumps - 10

Rest

Met-Con #2:
3 Rounds for Time
215 lb Front Squat - 3
Pull-ups - 10

Assistance:
DB Bicep Curls - 2x10-12
High Pulls - 2x10-12
Inverted Row - 2x12-15

Notes:
Work up to a 3RM on the Power Cleans.
Go all out on the met-con's, but don't hurt yourself before the competition. If 215 lbs is too heavy for the Front Squats, then adjust the weight.

12/5/11

I will be hitting it hard today and tomorrow this week. Wednesday to Friday, I will be resting and doing active recovery in preparation for the Gorilla Games on Saturday!!!

Strength:
Push Press - 5x5

Met-Con #1:
4 Rounds for Time
30 lb DB/KB Turkish Get Up LH - 2
30 lb DB/KB Turkish Get Up RH - 2
Ab Planks - 1.5 min unbroken (if you break form, you start over)

Rest

Met-Con #2:
3 Rounds for Time
75 lb Hang Squat Snatch - 10
Push-ups - 20
DU - 75

Assistance:
Skull Crushers - 2x10-12
DB Kickbacks - 2x12-15

Notes:
Turkish Get Up: http://vimeo.com/10935879

12/3/11

Strength:
3 Rep Deadlift Ladder - 250-275-300-325-350-375-400-425-450
Work up the ladder as far as you can. Must complete 3 reps within 20 sec of first attempt at each weight. Rest only to adjust weight plus 10 sec.

Rest

Met-Con #1:
10 min AMRAP
Burpees - 5
Pull-ups - 10
50 lb KB Swings - 15

Rest

Met-Con #2:
3 Rounds for Time
10' Seated Rope Climb - 3
50 lb KB Farmer Carries - 200 ft
Toes 2 Bar - 15

Assistance:
Bicep Curls - 2x10-12
Reverse DB Flies - 2x15-20
Good Mornings - 2x12-15

12/2/11

Skill:
Snatch Balance - 5x8-12

Met-Con #1:
2 Round AMRAP
24" Box Jump - 1 min
95 lb Front Squat - 1 min
50 DB Power Clean - 1 min
Rest - 1 min

Rest

Met-Con #2:
5 Rounds for Time
45 lb Sot Press - 5
DU - 50

Assistance:
20 lb Wall Ball without Squating - 4x10
DB Lateral Raises - 2x15-20
Tricep Push-ups - 2x20-30
DB Kickbacks - 2x15-20

Notes:
50 lb DB Power Cleans: try lifting the weights from between the legs, instead of outside the legs, in order to more closely simulate an Atlas Stone lift. Total weight = 100 lbs.
Sots Press: http://www.youtube.com/watch?v=_vGFlszlbVY. This is basically a behind the head shoulder press with a snatch grip in a below parallel squating position. Fun!!!
20 lb Wall Ball without Squating: do a Wall Ball without squating. So basically, from the standing position through the medicine ball from the chest straight up as high as you can. Don't dip at the knees or hips when throwing.

As always, be careful and don't hurt yourself. If something hurts, in a bad way, don't do it. Research proper technique on your own.

11/30/11 - TRIPLE

Met-Con #1:
4 Round AMRAP
20 lb Wall Ball - 1 min
Toes 2 Bar - 1 min
75 lb Power Snatch - 1 min

Rest 5 min

Met-Con #2:
4 Rounds for Time
10' Seated Rope Climb - 3
75 lb OH Squat - 10

Rest 5 min

Met-Con #3:
For Time
21-15-9
Burpees
Pull-ups

Assistance:
Bicep Curls - 3x10-12

11/29/11

Skill:
Turkish Get-Up - 5-10 reps each arm

Met-Con #1:
For Time
2 mile Run - 60 sec Sprint, 30 sec Walk Intervals

Rest 5 min

Met-Con #2:
15 min AMRAP
50 lb KB High Pull - 10
DU - 30

Assistance:
Skull Crushers - 3x10-12
DB Kickbacks - 3x15-20

Notes:
Turkish Get-Up: http://www.youtube.com/watch?v=1WYs9O0UT6g. Spend some time researching technique.

11/28/11

Skill:
Squat Clean - work on getting under the bar

Strength:
Front Squat - 3RM

Met-Con #1:
20 min AMRAP
135 lb Squat Clean - 5
24" Box Jump - 10
Hand Release Push-ups - 15

Rest 5 min

Met-Con #2:
For Time
50 lb KB Swing - 100

11/26/11 - PLAY DAY

Today we played with some of the Gorilla Games gear at Crossfit Amped. The owner was very welcoming and we had a great time playing with the Atlas Stones and climbing the ropes.

11/25/11

Strength:

Deadlift - 1RM

Met-Con:

10 Rounds for Time

30 lb KB Power Snatch LH - 10

30 lb KB Power Snatch RH - 10

24" Box Jump - 15

Assistance:

Good Mornings - 3x8-12

Ab Plank - 1 Round for Max Time

11/24/11 - THANKSGIVING PRE-FEAST BURN

Skill:

Snatch Balance - 5x3

Met-Con #1:

For Time

Burpee Pull-ups - 100

Rest 2 min

5k Jog not for time

Rest 5 min

Met-Con #2:

4 Rounds Each for Time

20 lb Wall Ball - 50 (alternate rounds with a partner, rest while partner completes 5o reps)

Rest 10 min

Met-Con #3:

10 Rounds for Time

30 lb Right Arm KB Power Snatches - 10

30 lb Left Arm KB Power Snatches - 10

24" Box Jumps - 20

Notes:

This is going to be brutal! Complete as many of these workouts as you are able. My goal is to complete all of them and burn a lot of calories so that I can eat a lot of Thanksgiving food. I also want to improve my Wall Ball endurance.

Snatch Balance: http://www.youtube.com/watch?v=6Kcend-O21w

Burpee Pull-ups: http://www.youtube.com/watch?v=LwBWR8kzeUc

KB Power Snatch: http://www.youtube.com/watch?v=D0JRq_R7fxk

11/23/11

Skill:
For Max Time Each Set
L-Sit - 3 Sets

Met-Con #1:
5 Rounds for Max Reps
135 lb Push Press - 1 min
50 lb KB High Pull - 1 min
DU - 1 min

Rest 5 min

Met-Con #2:
3 Rounds for Time
Wall Climb - 5
50 lb KB/DB Farmer Carry - 200 ft

Notes:
I plan on doing the L-Sit on my DB's on the ground. Time each set. Set ends when your feet hit the ground.
Met-Con #1: Your score will be the total number of reps you get for all rounds. The KB High Pull, is just a high pull or an upright row - not a sumo deadlift high pull.

11/22/11

Strength:
Squat Clean - 1RM

Met-Con's:
EMOTM for 10 min
Power Cleans, 70% 1RM - 3
Strict Pullups - 3

Rest 5 min

4 Rounds for Time
10' Seated Rope Climb - 3
Toes 2 Bar - 10

Assistance:
Bent Over Row - 3x8-12
Reverse DB Flies - 3x15-20

Notes:
EMOTM = Every Minute On The Minute. Start a round every minute on the minute. So round 1 starts at 00:00, round 2 starts at 01:00, round 3 starts at 02:00... round 10 starts at 09:00. The workout ends at 10 minutes. You will complete a total of 10 rounds.

11/21/11 - "NUTTS"

"NUTTS"

For Time:

HSPU - 10

225 lb Deadlift - 15

30" Box Jump - 25

Pull-up - 50

20 lb Wall Ball - 100

DU - 200

45 lb Plate Run - *560 meters

Notes:

I modified the original workout by changinge the run from 400 meters to 560 meters.

November 19, 2011 by Jeremy

Met-Con:

3 RDS for Time:

10- 225lb DL

20- 50lb Kettle Bell swing

10- Strict Pull-Up

20- 24in Box Jumps

November 18, 2011 by Jeremy

Strength:

Squat-3 Rep Max

Met-Con:

12 rounds for time:

155 lb Sumo Deadlift High Pull-2 reps

Toes to Bar- 10 rep

Assistance:

Good Mornings- 2 x 12-15

Ab Plank- 2 x 1.5 min

Leg Lift- 2 x 50

Wednesday November 16, 2011, by Jeremy

Skill: Pistols

Met-Con:

5 rds for time

HSPU-5

Toes to Bar-10

Ring Dips-15

Mountain Climbers-50

Assistance:

Rest Pause Shoulder Press 3x6-8

Fly's 3x12-15

AB wheel 2x20

Programing This Week

Jeremy will be programing the workouts Wednesday through Saturday this week! Have fun!!!

11/15/11

Strength:
Power Clean - 1RM

Met-Cons:
For Time
10-9-8-7-6-5-4-3-2-1
50 lb KB Swing
50 lb Goblet Squat

Rest 5 min

7 min AMRAP
225 lb Snatch Grip Deadlift - 3
24" Box Jump (full extension) - 10

Assistance Work:
Strict Pull-ups - 3x12-15 (alternate variations)
Inverted Row - 2x15-20

Notes:
Here's a video on Goblet Squats: http://www.youtube.com/watch?v=hPc0xLsPcAs. You can use DB's or KB's. Focus on keeping your chest up, shoulders back, and reach full depth in the Squat.
For the Snatch Grip Deadlift, do a normal Deadlift except use a wide grip like you would use in the Snatch or OH Squat: http://www.youtube.com/watch?v=IuFuvK4JuGM.
When doing the Box Jumps, make sure you fully open your hips/stand straight up on top of the box for each rep.

11/14/11

Strength:
Push Press - 5x5

Met-Cons:
10 min AMRAP
45 lb OH Lunges - 12
Burpees - 15

Rest 5 min

4 Rounds for Time
165 lb Incline Bench Press - 10
20 lb Wall Ball - 20

Assistance:
OH Tricep Extension - 3x8-12
DB Tricep Kickbacks - 1x15-20

Notes:
For the OH Lunges, alternate legs each lunge and hold a 45 lb plate over your head. Don't drop it...

11/12/11

Strength:
Front Squat - 3RM

Met-Cons:
10 min AMRAP
95 lb Thruster - 8
10' Seated Rope Climb - 1

Rest 5 min

"THE FIGHT SIMULATOR"
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DU

Assistance Work:
Situps - 5x50

Notes:
You can use your feet in the rope climb, but you have to start from the seated position.
The Fight Simulator is a timed met-con. You don't have to rest for any period of time between each set, but you do have to stop after each set and then start the next one.

11/11/11

Skill:
Clean

Met-Cons:
"GRACE"
For Time
135 lb Clean & Jerk - 30

Rest 5 min

4 Rounds for Time
50 lb KB Swing - 15
30" Box Jumps - 15
560 meter Run

11/10/11 - REST DAY

11/9/11 - STRENGTH & WOD's

Strength:
5-5-3-3-2-2-1-1
Jerk

Met-Con:
4 Rounds for Time
Ring Dips - 10
185 lb Close Grip Bench Press - 6
Toes to Bar - 15
1 Arm 50 lb KB Waiter Walk - 200ft (alternate arms at 100 ft)

Rest 2 min

3 min AMRAP
Pull-ups

Notes:
For the Jerk, work up to a 1RM on last set.
Here's a demo on the Waiter Walk: http://www.youtube.com/watch?v=kGyWZg5WRos&noredirect=1. Switch arms at 100 ft.

11/8/11 - RUN

Skill:
Pistols

Met-Con:
For Time
5k Run

Rest 3 min

For Time
Burpees - 50

11/7/11 - WODs

Strength:
Snatch - 1RM

Met-Cons:
3 Rounds for Time
75 lb OH Squat - 15
20 lb Wall Ball - 30

Rest 5 min

10 min AMRAP
275 lb Deadlift - 3
C2B Pull-up - 5

Notes:
For the 1RM Snatch, be careful and work up to a comfortable 1RM. This is a Squat Snatch.

11/5/11 - WODs...

Skill:
Muscle-ups

Met-Cons:
21-15-9
185 lb Back Squat
24" Box Jump

Rest 5 min

3 Rounds for Time
Ring Push-ups - 15
45 lb OH Carry - 100 ft
Run - 560 meters

Notes:
For the OH Carry, hold a 45 lb plate over your head, with arms fully extended, and walk 100 feet. Don't drop it...

11/4/11 - Met-Con

Strength:
Jerk 1RM or Clean 5x3

Met-Con:
4 Rounds for Time
135 lb Push Press - 4 or 275 lb Deadlift - 8
Toes 2 Bar - 12
50 lb KB Swing - 15
DU - 50

Rest 3 min
3 min AMRAP
10' Seated Rope Climbs

1.25 mi Run (immediately after Rope Climb)

Notes:
I listed 2 options for the strength work and the 1st met-con lift because I want you guys to be able to work your overhead strength. However, my shoulder isn't ready to lift overhead yet, so I'm going to do the cleans and deadlift.
A substitute for the Rope Climbs would be 2 min AMRAP of Commando Pull-ups.

11/3/11 - REST DAY

Active recovery day. Stretch, massage, ice, and loosen up those muscles and tendons!

11/2/11 - TABATA SOMETHING ELSE

Skill:
Snatch

Met-Con:
"TABATA SOMETHING ELSE" (modified)
32 Total Intervals for Max Reps
Pull-ups
Push-ups
Sit-ups
20 lb Wall Ball

Notes:
Do 8 Tabata Rounds of each exercise (32 total rounds). A Tabata Round is 20 seconds of work and 10 seconds of rest. Other than the 10 seconds of rest, there is no additional rest between exercises. The clock runs continuously - don't stop the timer after 20 seconds and then restart for 10 seconds...
Count the number of reps you get every round. Your score will be your total number of reps for everything. Let me know if you have any questions.
The only thing I modified in this workout is I replaced Squats with Wall Ball.

Rick - you can substitute the Wall Ball with Double Unders.

11/1/11 - Run, Jump & Burpee

Skill:
Pistols

Met-Con:
3 Rounds for Time
900 meter Run
Burpees - 50
24" Box Jumps - 50
Rest 1 min

Rest 3 min
2 min AMRAP
DU

Rest 2 min
2 min AMRAP
20 lb Wall Ball

Notes:
The met-con has a 1 min rest at the end of each round so that we can hit the run and the round faster and harder each time.

10/31/11 - CLEANS

Strength:
Squat Clean - 1RM

Met-Con:
"ELIZABETH"
21-15-9
135 lb Clean
Ring Dips

Rest 3 min
2 min AMRAP
95 lb Sumo Deadlift High Pull

Rest 2 min
For Max Time
Ab Plank - 1

Notes:
Strength: spend about 10 min working up to a 1 RM Squat Clean.
Met-Con: sets of 21-15-9 reps of each.
Ab Plank: After just a 2 min rest from the SDHP, do 1 Ab Plank for as long as you can. Longest time wins.

10/29/11 - MET-CON

Skill:
Butterfly Pull-ups

Met-Con:
5 Rounds for Time
Pull-ups - 10
50 lb KB/DB Farmer Carries - 200 ft
Burpees - 15

Rest 3 min

2 min AMRAP
DU

Assistance:
Reverse DB Flies - 3x12-15

Notes:
For a demo video of Farmer Carries, click on this link (http://www.crossfit.com/mt-archive2/007278.html) and watch the "Kevin Montoya on Today's WOD" video. Possible substitutes would be a 50 lb KB/DB Farmer Carry for 100 ft or 45 lb Plate OH walk for 100 ft.
You are invited to come do this workout at my house early Saturday morning - just give me a heads up tonight.

10/28/11 - SPRINTS & BOX JUMPS

Skill:
Box Jumps - High

Met-Cons:
10 Rounds
150 meter Hill Sprints

Rest 5 min

2 min AMRAP
24" Box Jumps

Rest 3 min

For Time
Toes 2 Bar - 30

Notes:
If you guys want to come over to my house to do the workout together, let me know and we can coordinate a time. There is a really good hill for Hill Sprints close to my house.

10/27/11 - REST DAY

Don't just rest. Spend time today in recovery. Loosen up, stretch, massage, ice injuries, work on range of motion... And work on building/getting equipment (ie - medicine ball, jump rope, etc.).

10/26/11 - MET-CON

Skill:
Rope Climb

Met-Con:
10 Rounds for Time
10 ft Seated Rope Climb - 1
70% 1RM Deadlift - 3
Hand Release Push-ups - 15
Standing Broad Jump - 8

Rest 3 min

2 min AMRAP
Sit-ups

Notes:
Substitute the Rope Climb with 12 Commando Pull-ups

10/25/11 - SPEED MET-CON

Skill:
Pistols

Met-Cons:
4 Rounds for Time
155 lb Front Squat - 10
Lateral Jumps - 20
DU - 50

Rest 5 min

For Time
20 lb Wall Ball - 50

1.25 mile Run (do immediately after Wall Ball - no rest)

Notes:
For the Lateral Jumps, stand next to your bench and jump over it sideways... This video is an example of a lateral jump (although we aren't doing the burpee): http://www.youtube.com/watch?v=MBThz19Jpd0
Time your Wall Ball and your run separately.
Make sure you start the run without resting after the Wall Ball. I'm scheduling rests in and between WOD's to train us to go harder during the WOD and I'm doing these runs to help us learn to start an exercise when we are out of breath.

10/24/11 - Alternate Strength Workout

Strength:
Close Grip Bench Press - 5x5

Met-Con:
8 min AMRAP Ladder
135 Power Clean
Chest to Bar Pull-up

Light Cardio:
1 mile Jog (immediately after met-con)

Notes:
For the ladder, increase your reps by 1 each set. Your sets will be 1 PC, 1 C2B; 2 PC, 2 C2B; 3 PC, 3 C2B, etc.

10/24/11 - STRENGTH

Strength:
Shoulder Press - 5x5

Met-Con:
8 min AMRAP Ladder
95 lb Thruster
50 lb KB Swing
(1 Thruster, 1 KB Swing; 2 Thrusters, 2 KB Swings; 3 Thrusters, 3 KB Swings, etc.)

Light Cardio:
1 mile jog - immediately after met-con (no rest)

Notes:
The Shoulder Press is a strength workout - 5RM.
Rest at least 5 min after Strength work.
The Met-Con is an 8 min AMRAP Ladder; meaning that you start with doing 1 rep of each, then 2 reps of each, then 3 reps of each, and so on. Your score will be the round you end at, plus additional reps you get. For example, if you complete the 7th round (which is sets of 7) and then 5 Thrusters, your score is 7 Rounds + 5 Thrusters...

10/22/11 - Saturday's Alternate Workout

5 Rounds for Time
135 lb Front Squat - 10
32" Box Jump - 5
Situp - 20

Rest 3 min
20 lb Wall Ball - 2 min AMRAP

Rest 3 min
DU - 1 min AMRAP
Rest 2 min
DU - 1 min AMRAP

Ab Plank - 1 min

Notes:
My shoulders needed some time to recover from all the muscle-ups and overhead work I did this week. So I did this workout instead of the original posted WOD.

10/22/11 - MET-CON

Skill Work:
Box Jumps & Muscle-ups

Met-Con:
6 Rounds for Time
135 lb Thruster - 3
Chest to Bar Pull-ups - 10
Sit-ups - 15

Assistance:
Weighted Bentover Row - 2x8-10
Upright Row - 2x12-15

Notes:
Focus on keeping the bar on your shoulders with your elbows up, like a front squat, when doing Thrusters. When you get to the press motion of the Thruster, flick the bar up with your shoulders and position your hands to do a press...

10/21/11 - MET-CON

Skill Work:
Pistols

Met-Con:
For Time
Start - 560m Run
3 Rounds
10' L-Sit Rope Climb - 2
50 lb KB Swing - 15
95 lb OH Squat - 10
24" Box Jump - 10
End - 560m Run

Notes:
Start your met-con with a 560m Run; do 3 Rounds of Rope Climb, KB Swing, OH Squat, and Box Jump; and then end with another 560m Run (you only do the run twice). The runs count toward your time.
If you don't do this workout at my house and you don't have a rope, do 20 Commando Pull-ups each round in place of the rope climb. Here's a quick video demonstrating the Commando Pull-up: http://www.youtube.com/watch?v=GTBE1soP7To

10/20/11 = REST DAY

If you feel up to it, do some light cardio and plyometrics. Also, do some recovery work and loosen up those tight muscles.

10/19/11 - 10 min AMRAP

Skill Development:
Muscle-Ups

Met-Con:
10 min AMRAP
95 lb Hang Squat Snatch - 5
Ring Dips - 15
DU - 30

Assistance:
JM Press - 2x6-8
Tricep Push-ups - 2x20-30

Notes:
Adjust the weight for the Hang Squat Snatch as needed. Here is a quick demo video of what a Hang Squat Snatch looks like: http://www.youtube.com/watch?v=WqGRUZ1E3CY

10/18/11 - RUN

Skill Development:
Pistols - 10 min

Met-Con:
For Time
2 mile Run - Sprint 30 seconds, Walk 10 seconds

Assistance:
Chest to Bar Pull-ups - 4x15
Reverse DB Flies - 2x15-20

Notes:
For the run, do 2 miles of sprinting for 30 seconds and then walking for 10 seconds. Repeat this interval until you complete a full 2 miles.

10/17/11 - DIANNE

Technique:
Snatch

Met-Con:
"DIANE"
21-15-9 for Time
225 lb Deadlift
HSPU

Assistance:
Toes to Bar - 3x15
Ab Plank - 1x 2 min

Notes:
Spend about 5-10 min working on your Snatch technique. Use light weight - this is part of the warm-up. Here are a few videos on Snatch technique - Part 1: http://www.vimeo.com/1306013; Part 2: http://www.vimeo.com/1306279

10/15/11 - 20 min AMRAP

Met-Con:
20 min AMRAP
Ring Dips - 10
20 lb Wall Ball - 15
50 lb KB Swing - 20

Assistance:
Tricep Pullovers - 2x12-15
DB Kickbacks - 2x15-20

Notes:
Here's a little demo video of the Tricep Pullovers: http://www.youtube.com/watch?v=yAL_qCoabDA

10/14/11 - SKILL AND MET-CON

Skill:
Muscle-ups - 15+ min

Met-Con:
3 Rounds for Time
95 lb OH Squat - 10
Chest to Bar Pull-ups - 20

Assistance:
1 Arm Inverted Row - 2x6-10
1.5 min Ab Planks - 2 sets

10/13/11 = REST DAY

10/12/11 - 7 Round Met-Con

Met-Con:
7 Rounds for Time
115 lb Push Press - 10
Toes to Bar - 10
24" Box Jump - 10

Assistance:
Sit-ups - 2x50

10/11/11 - DU's and Burpees

Met-Con 1:
Tabata DU's

The Tabata round is 20 sec of work followed by 10 sec of rest for 8 rounds. So you will do a total of 160 seconds of work and 80 seconds of rest.
The Tabata score is the least number of reps performed in any of the eight intervals. So if the least number of reps you got in a set was 30, then your score would be 30...

Met-Con 2:
For Time
Burpees - 100

Assistance:
Shoulder Press - 2x8-12
Upright Row - 2x12-15

Notes:
Rest for about 5 minutes at most between met-cons.

10/10/11 - "CINDY"

Met-Con:
"CINDY"
20 min AMRAP
Pull-ups - 5
Push-ups - 10
Squats - 15

Assistance Work:
Inverted Row - 3x12-15

10/8/11 - UPPER BODY MET-CON

Strength:
Incline Bench Press - 5x5

Met-Con:
2 Rounds for Time
50 lb Double KB Push Press - 25
Burpees - 50
DU - 100

Assistance Work:
Wall Climbs - 2x8
OH Tricep Extension - 3x6-8
Perfect Tri Push-ups - 3xFailure (with 60 sec rests)

Notes:
50 lb Double KB Push Press - I recently bought another 50 lb KB. I will be doing the Push Press with both of the KB's, totalling 100 lbs. If you don't have 2 KB's, do 115 lb Push Press with the barbell.
Here's a demo video of the Double KB Push Press: http://www.youtube.com/watch?v=EACe_6s0pmg

10/7/11 - BACK ME DAY

ME Work:
Weighted Pull-ups - 1RM
Weighted Pull-ups RP - 3xFailure

Met-Con:
5 Rounds for Time
185 lb Bent Over Row - 10
75 lb Hang Squat Snatch - 10
24" Box Jumps - 10

Assistance:
Towel Pull-ups - 2x12-15
Double Bar/Close Grip Commando Pull-up - 1x15+
Toes to Ceiling - 3x10

Notes:
I am doing a Back ME day to give my legs and lower back a rest from heavy lifting.
Watch this video for the Towel Pull-ups (do the "switch, switch, switch" method): http://xercisefactor.com/view_video.php?viewkey=abcb736ab9a754ffb617
I recently bought a double bar handle that I will use for the assistance pull-ups. The substitute is the Commando Pull-up demonstrated in the video (switch sides each set): http://xercisefactor.com/view_video.php?viewkey=abcb736ab9a754ffb617

10/6/11 = REST DAY

Spend some time recovering. Stretch and loosen up your muscles - especially your hamstrings, lower back, and shoulders.

10/5/11 - ENDURANCE

For Time
Run - 500 meter
20 lb Wall Ball - 20
Run - 500 meter
DU - 100
Run - 500 meter
95 lb Sumo Deadlift High Pull - 20
Run - 1 mile

10/4/11 - UPPER BODY ME DAY

Strength:
Shoulder Press - 3RM
Shoulder Press RP - 3xFailure

Met-Con:
4 Rounds for Time
Ring Push-ups - 15
95 lb JM Press - 15
115 lb Push Press - 15
Ab Plank - 1 min

Assistance:
Weighted Dips - 2x6-8
DB Front Raises - 2x12-15

Notes:
You can adjust the weight for the JM Press if you need to. Refer to the demo video on the Article page if you need a refresher.

10/3/11 - LOWER BODY & BACK MET-CON

Skill:
Muscle-Up Progressions - 10 min

Met-Con:
5 Rounds for Time
80% (of 1RM) Back Squat - 5
50 lb KB Swing - 20
30" Box Jumps - 10

Assistance:
Inverted Rows - 3x15-20
DB Reverse Flies - 3x12-15

Notes:
For the Muscle-Ups, do some or all of the progressions explained in this video: http://www.youtube.com/watch?v=QjgCMuqNN1s. Work at your own pace, but spend at least 10 minutes working on it.
For the Back Squats, use 80% of your 1RM.

10/1/11 - UPPER BODY MET-CON

Strength:
Incline Bench Press - 5x5

Met-Con:
5 Rounds for Time
HSPU - 5
10 lb Weighted Situps - 15
135 lb Close Grip Bench Press -12
DU - 50

Skill Work:
OH Tricep Extension - 3x6-8
Muscle-ups - 10 min

Notes:
For the weighted situps, try holding the weight over your head at all times. Don't pull your arms forward for leverage to get up.
Focus on your Triceps for the Close Grip Bench Press.
For the Muscle-ups, spend 10 minutes working technique and trying to do muscle-ups. Refer to the Muscle-up video on the Exercise & Demos page.

9/30/11 - LOWER BODY ME DAY

ME Work:
Deadlift - 1RM
Deadlift RP - 3xFailure

Met-Con:
4 Rounds for Time
95 lb Overhead Squat - 10
Toes to Bar - 15
20" Box Jumps - 20

Assistance:
Weighted Pull-ups - 5x3
DB Bentover Rows - 1x15-20

Notes:
Warm up really well and don't hurt yourself - listen to your body and don't try to do more than you can handle. Make small PR increases of 5 to 10 lbs.
On the Rest Pause sets, try to either use heavier weights or do more reps than you did last week.

9/29/11 - REST DAY

Make sure you get some good rest. You need it with how much heavy lifting we are doing.

9/28/11 - ENDURANCE

6 Rounds for Time
500 meter Run - 1
50 lb KB Swing - 15

Notes:
You can change the length of the run and number of rounds as needed. Just make sure that your total distance ends up around 3200 meters (2 miles) and your total KB Swings ends up around 90 reps. I will be doing six rounds of 500 meter runs and 15 KB Swings.

9/27/11 - UPPER BODY ME DAY

ME Work:
Shoulder Press - 1RM
Shoulder Press RP - 3xFailure
Push Press - 1x12-15

Met-Con:
4 Rounds for Time
Push-ups - 50
Ring Dips - 25

Assistance:
Skull Crushers - 2x6-8
DB Kickbacks - 1x12-15

Superset
DB Side Raises - 3x12-15
1.5 min Ab Plank - 3x1

Notes:
The Assistance Work is optional. Do them if you have the time and energy.
On the Ring Dips, try to keep your shoulders pushed back like when you pinch your shoulder blades together - don't roll them forward.

9/26/11 - LOWER BODY MET-CON

Strength
Back Squats - 5x5

Met-Con:
5 Rounds
95 lb Power Snatch - 10
Burpees - 20
Pull-ups - 20

Notes:
Adjust weight for Power Snatch if you need to.

9/24/11 - UPPER BODY MET-CON

Strength:

Incline Bench Press - 5x5

Met-Con:

4 Rounds for Time

135 lb Push Press - 5

Situps - 20

65 lb Overhead Tri Extension - 20

DU - 50

Assistance:

Tricep Pushups - 2x30

Notes:

Work up to a 5 RM on the Incline Bench Press.

Use the Perfect Pushups for the Tricep Pushups. Do this 60 sec after finishing your Met-Con.

9/23/11 - LOWER BODY ME DAY

ME Lift:
Deadlift - 3RM
Deadlift RP - 3xFailure

Met-Con:
10 min AMRAP
200 lb Front Squat - 5
24" Box Jumps - 10

Assistance Work:
Weighted Pull-ups - 2x8-12
DB Reverse Flies - 1x15-20
Toes to Ceiling - 2x20

Notes:
Once again, the assistance work is optional. Do it if you have the time and energy. However, in this case, I would emphasize doing at least the pull-ups.

If 200 lbs is too heavy for doing 5 rep Front Squats, adjust the weight as you need.

9/22/11 - REST DAY

9/21/11 - ENDURANCE

For Time:
5k Run - 1
Burpees - 50

Notes:
This workout is for time; however, if your legs are really sore, feel free to do the run at an easier pace and then kill it on the burpees. Otherwise, kill it on the whole workout.

9/20/11 - UPPER BODY ME DAY

Max Effort:
Shoulder Press - 3RM
Shoulder Press RP - 3xFailure
DB Push Press - 1x15-20

Met-Con:
10 min AMRAP
205 lb Bench Press - 5
30 lb Weighted Ring Dips - 10

Assistance Work:
DB Kickbacks - 3x15-20

Superset:
DB Side Raises - 3x12-15
Situps - 3x30

Notes:
Reminder - RP (Rest Pause) sets are to failure with a 20-30 second rest between sets.
Do the Assistance Work and Superset if you have time and energy.

9/19/11 - LOWER BODY MET-CON

Strength:
Back Squats - 5x5

Met-Con:
4 Rounds for Time:
135 lb Squat Clean - 5
Chest to Bar Pull-ups - 10
30" Box Jumps - 15

Notes:
Work up to your 5 RM on your Back Squat.

9/17/11 - MET-CON

10 Rounds for Time:

150 meter Hill Sprints

Walk/Jog back to starting point

Assistance Work:

Shoulder Press - 3x15

Notes:

For the Hill Sprints, sprint up the hill as fast as you can. Once you reach the top, immediately turn around and walk/job back to the beginning. Once you reach the starting point, immediately sprint back up the hill. Time each sprint separately.

If you don't have access to a good hill, do 10 rounds of 400 meter sprints with 60 second rests.

An alternative to the Shoulder Press today is 3xFailure of HSPU.

9/16/11 - MET-CON

"ADAM BROWN" (aka, The Beast)
2 Rounds for Time:
295 lb Deadlift - 24
24" Box Jumps - 24
20 lb Wall Ball - 24
195 lb Bench Press - 24
24" Box Jump - 24
20 lb Wall Ball - 24
145 lb Clean - 24

Notes:
The official weights for this workout are the ones listed. If the Deadlift is too heavy, the lowest you can go is 70% of your 1RM. Touch the bar to the ground each rep. You may want to wear a belt for this one.

You guys really need to make some medicine balls. You can substitute it this time with 25 lb DB Thrusters (totalling 50 lbs), but the Wall Ball is a very different exercise from the Thruster.

For the Cleans, you can do either Power Cleans or full Squat Cleans. Touch the bar to the ground each rep.

I have 2 barbells and still had to adjust weights on the bars for each of the lifts. I also had to break each of the lifts up into sets...

9/15/11 - REST DAY

Rest and recover in preparation for the beast...

9/14/11 - STRENGTH & MET-CON

Strength:
Shoulder Press - 5x5

"Annie"
50-40-30-20-10
DU
Sit-ups

Assistance:
DB Side Raises - 3x15
OH Tri Extension - 3x8-12
Perfect Tri Push-up (no pause) - 1xFailure

Notes:
For the Shoulder Press, work up to your 5 RM. Touch the bar to your chest each rep.

For the Perfect Tri Push-ups, use the Perfect Push-ups and do as many reps as possible without pausing at all - once you pause, you're done. Keep your upper arm parallel to your body with your elbows pointing toward your feet - focus on using your triceps.

9/13/11 - MET-CON

15-12-9-6-3
135lb Power Cleans
Bar-Facing Burpees

Notes:
When doing the Bar-Facing Burpees, make sure you jump over the bar with both feet at the same time. Don't just step over the bar. Be careful not to trip...

9/12/11 - MET-CON

CFWOD 8/15/11
Minute 1 - 1 HSPU, 1 Pull-up
Minute 2 - 2 HSPU, 2 Pull-up
Minute 3 - 3 HSPU, 3 Pull-up...

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Notes:
Do each round within a minute. So at 10 minutes, you will do 10 HSPU and 10 Pull-ups in that minute. You can break it up into 5 HSPU, 5 Pull-ups, 5 HSPU, 5 Pull-ups if you like. What matters is that you complete the total number of reps within that minute. This workout will get more difficult the farther you go. It will get more difficult to complete the required number of reps within 1 min since the number of reps increases each minute...

Record the number of minutes that are able to reach while completing both HSPU and Pullups for that minute. Then record the number you get to with just Pull-ups... For example, if you are able to complete round 15 with HSPU and 15 Pull-ups, record 15 min. If you then get to 25 min with just Pull-ups, record +10 min of Pull-ups.

9/10/11 - MET-CON

2 Rounds:
DU - 200
Burpee - 50
60 lb Weighted Lunges - 20
50 lb KB Swing - 50
Run - 800 meters


Notes:
You can use 30 lb DB's for the Lunges or a 60 lb bar on your shoulders.

9/9/11 - MET-CON

4 Rounds for Time:
HSPU - 10
100 lb Front Squat - 15
20 lb Wall Ball - 20
Situps - 25
DU - 50


Notes:
This isn't the 'BEAST' workout I referred to yesterday. I decided to go with Carlie to Moses Lake, so I had to improvise.
I used 50 lb DB's for the Front Squats. You can use a barbell. You can substitute Wall Balls with 24" Box Jumps.

9/8/11 - REST DAY

Get some good rest. Tomorrow's workout is a BEAST!

9/7/11 - MET-CON

Randy
For Time:
75 lb Power Snatch - 75 reps

Back Work
Weighted Pull-ups - 5x3

Notes:
For the Power Snatches, do a few warm-up sets to get in the groove. Light weight snatches aren't very difficult to do. You're finished position should be the same as the Overhead Squat position. Do consecutive reps and take breaks when needed. One of the videos below says to re-address the bar after every rep, but since we're doing a light weight, just touch and go like you would a Power Clean.

Watch these videos:
http://www.youtube.com/watch?v=7h4r8tWGAKM
http://www.5min.com/Video/How-To-Gain-Strength-Power-Snatch-6184772

9/6/11 MET-CON

Fran:
21-15-9 reps of
95 lb Thrusters
Pull-ups

Assistance:
Shoulder Press - 5x5
Weighted Dips - 3x6-8

9/5/11 - MET-CON

2 Rounds:
1 mile Run for time
Rest 60 sec
Body Weight Bench Press for reps (not timed)
Rest 60 sec
Toes to Bar for reps (not timed)
Rest 60 sec


Notes:
Rest 60 seconds between each exercise.
Time each run separately.
For the bench press and toes to bar, complete as many unbroken reps as possible per round. Unbroken means without setting the bar down for the BP and not letting go of the bar for the toes to bar.

9/3/11 - UPPER BODY MET-CON

Push Jerk - 5x5

5 Rounds for Time:
115 lb Push Press - 10
30 lb Weighted Ring Dips - 15
Situps - 20

Assistance Work:
HSPU - 30 reps for time
DB Side Raises - 2x6-8
DB Kickbacks - 2x8-12

Notes:
For the HSPU, do a total of 30 reps as fast as you can. Touch your head to the ground on the decent and extend your arms fully on the ascent.

9/2/11 - LOWER BODY ME DAY

Back Squat - 3RM
Back Squat RP - 3xFailure
Good Mornings - 1x10-12
Deadlift - 2x6-8

Superset:
Weighted Chin-ups - 3x6-8
DB Bentover Rows - 3x8-12

DB Reverse Flies - 1x15-20
Toes to Bar - 40 reps

Notes:
For the DB Bentover Rows, set your bench to the incline position. Then sit with your chest resting on the inclined bench. Row both DB's at the same time while resting your chest on the bench.

9/1/11 - REST DAY

Notes: I decided to make today an active rest day and did a 3.6 mile jog.

8/31/11 - Skill and Met-Con

Skill Work:
Muscle-ups

Met-Con:
3 min AMRAP - 95 lb Thrusters
Rest 1 min
1.5 mile Run for time

Notes:
Spend about 10 - 15 min working on developing your Muscle-up.
For the Met-Con, do as many reps possible in 3 min of 95 lb Thrusters, rest 60 sec, and then run 1.5 miles for time.

8/30/11 - UPPER BODY ME DAY

Incline Bench Press - 3RM
Incline Bench Press RP sets - 3xFailure
Perfect Pushups - 1xFailure

Shoulder Press - 2x4-6
Push Press - 1x8-12
DB Side Raise - 1x12-15

Superset:
Weighted Ring Dips - 3x8-12
OH Tri Extension - 3x8-12

Situps - 1x50

8/29/11 - LOWER BODY MET-CON

Hang Snatch - 3x5

10 min AMRAP:
155 lb Squat Clean - 5
24" Box Jumps - 15

Assistance Work:
Chest to Bar Pullups - 3x15-20

Notes:
Here is a demo video for the Hang Snatch: http://www.youtube.com/watch?v=WFKDlJyJU08

8/27/11 - UPPER BODY MET-CON

Split Jerk - 5x5

3 Rounds for Time:
95 lb Push Press - 15
Incline Ring Pushups - 20
85 lb Skull Crushers - 5
DU - 50

Assistance Work:
HSPU - 3x5-8
Ring Dips - 3xFailure
DB Kickbacs - 2x15+

8/26/11 - LOWER BODY ME DAY

Back Squat - 1RM
Back Squat RP - 3xFailure
Good Mornings - 1x12-15
Deadlift - 2x6-8

Superset:
Weighted Chin-ups - 3x6-8
Bentover Barbell Rows - 3x6-8

DB Reverse Flies - 1x15+

8/25/11 - ENDURANCE

For Time:
5k Run

8/24/11 - REST DAY

Mixing it up this week and making today the rest day. Let your legs recover...

8/23/11 - UPPER BODY ME DAY

Incline Bench Press - 1RM
Incline Bench Press RP - 3xFailure
Flat Bench - 1x15+

Shoulder Press - 2x4-6
Push Press - 1x15+
DB Side Raises - 2x12-15

Triceps Superset:
Weighted Ring Dips - 3x8-12
OH Tri Extension - 3x8-12

Situps - 1x50

8/22/11 - LOWER BODY MET-CON

Olympic Lift:
Snatch - 5x5

Met-Con:
3 Rounds for Time
75% 1RM Deadlift - 10
50 lb KB Swing - 20
30 lb Weighted Pullup - 10
20" Box Jump - 20

Notes:
Watch the following videos for Snatch (don't worry about going heavy - work technique):
http://www.vimeo.com/1306013
http://www.vimeo.com/1306279

8/20/11 - Upper Body Met-Con

Push Jerk - 5x5

3 Rounds for Time:

HSPU - 10

Ring Dips - 20

Burpees - 40

Assistance Work:

Shoulder Press - 3x4-6

Skull Crushers - 3x8-12

Triceps DB Kickbacks - 1x15+

Note: Focus on skill with Push Jerk. Work up to 5 rep max.

8/19/11 - LOWER BODY ME DAY

Back Squat - 3RM
Back Squat RP - 3xFailure
Good Mornings - 1x15+

Deadlift - 2x6-8


Superset:
Weighted Pull-ups - 3x6-8
Inverted Row - 3x8-12


Reverse DB Flies - 1x15-20
Toes to Bar - 2x20

8/18/11 - REST DAY

If you want an active rest day, work on developing your Muscle-up.

8/17/11 WOD - Endurance

9 Rounds for Time:
155 lb Thrusters - 3
560 meter Run

Note: total running distance should be about 3.2 miles

8/16/11 WOD - UPPER BODY ME DAY

Incline Bench Press - 1RM
Incline Bench Press RP - 3xFailure
BW Flat Bench Press - 1x15+

Shoulder Press - 2x4-6
Push Press - 1x15+
DB Side Raises - 2x12-15

Triceps Superset:
Weighted Ring Dips - 3x8-12
OH Tri Extension - 3x8-12