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.