12/31/12 - MONDAY

WARM-UP
Mobility & Stretch (20 min)
3 Rounds
40" Box Jump - 3
Pistol - 10

MET-CON
5 Rounds for Time
315 lb Back Squat - 3
DU - 50

WARM-UP
Dynamic Stretches
3 Rounds
DU - 50
65 lb Thruster - 12

STRENGTH
Press @ 85% - 5x5+
Tri Push-up RP - 3xMR
or
Weighted Pull-up @ 85% - 5x5+
Inverted Row RP - 3xMR

MET-CON
3 Rounds For Time
HSPU - 10
95 lb Hang Power Snatch - 15
95 lb Front Squat - 20
Run - 200 meters

12/22/12 - SATURDAY

WARM-UP

Dynamic Stretch

2 Rounds

Airdyne - 1 min AMRAP
Rest - 1 min

SKILL

HSPU
Deficit HSPU
Ring HSPU

STRENGTH

Press Complex - 4 Rounds
Bench Press @ 85% - 6+
75 lb Shoulder Press - MR
Rest - 3 min

MET-CON

Complete For Time
T2B - 50
50 lb KB Snatch - 50
20 lb Wall Ball - 50
Sit-up - 50
Ring Dip - 50
DU - 50

12/20/12 - THURSDAY

WARM-UP

Dynamic Stretches

2 min AMRAP

Parallette Pass-Throughs - 10
Push-up - 10
Squat - 10

SPEED

Knee Box Jump for Height

STRENGTH

Thruster - 5RM

MET-CON

5 Rounds for Time

Hang Power Clean @ 70% - 3
Burpee - 20
Rest - 30 sec

12/19/12 - WEDNESDAY

WARM-UP (10 min)

Dynamic Stretch
2 min AMRAP - DU
Box Jump for Height

OLY SKILL (5 min)

Snatch Pull - 2x3

STRENGTH (10 min)

Back Squat @ 65% - 1xMax Rep

MET-CON (20 min)

EMOTM - 20 min Time Cap

Odd: Squat Snatch - 3 (work up to 3RM Touch & Go)
Even: MU -3, then Pull-up - Max Rep

Note: Perform a set starting on each minute. Odd minutes - do 3 Squat Snatches, working up to a 3 RM touch and go (don't let go of the bar). Even minutes - do 3 MU and then Max Reps of Pull-ups.

12/17/12 - MONDAY

WARM-UP (15 min)

Burpee - 30
Dynamic Stretches
Weighted Kneeling Jumps - 10
Handstand Walk - 5 min

SPEED (15 min)

Clean Complex - 1 Round

Power C&J - 3
Hang Squat C&J - 3
Squat C&J - 3

Clean - 1RM

STRENGTH (5 min)

Back Squat @ 65% 1RM - Max Rep

MET-CON (20 min)

EMOTM - 20 min

Odd: Push Press @ 95% Press 1RM - 6
Even: 200m Run or 50 DU

12/15/12 - SATURDAY

WARM-UP
Dynamic Stretches
DU - 2 min AMRAP

SKILL
HSPU
Deficit HSPU
Ring HSPU

MET-CON
Complete For Time
Burpee - 30
10' Seated Rope Climb - 3
95 lb OH Squat - 30
10' Seated Rope Climb - 3
50 lb 1 Arm KB Snatch (alternate) - 30
10' Seated Rope Climb - 3
20 lb Wall Ball - 30
10' Seated Rope Climb - 3
Burpee - 30

12/13/12 - THURSDAY

WARM-UP

Dynamic Stretches
DU - 2 min AMRAP
Knee Jumps for Height - 10

SPEED

Snatch Pull - 3x2 (Heavy)
Power Snatch - 3x3 (Moderate - focus on technique)
Hang Squat Snatch - 3x3 (Moderate - focus on technique)

STRENGTH
Front Squat - 1RM

MET-CON

Tabata Thursday (20/10)

Airdyne (calories)
Rest 3 min
24" Box Jump
Rest 3 min
70 lb KB Swing
Rest 3 min

Note: Do 8 rounds of 20 seconds work and 10 seconds rest for each exercise. Rest 3 minutes between exercises.

12/12/12 - WEDNESDAY

WARM-UP

DU - 1 min AMRAP
Dynamic Stretches
Burpee Box Jumps - 12

SKILL

HSPU and Ring Dip

SPEED
Jerk Balance - 5x2
Hang Squat Clean & Jerk - 3x2

MET-CON

EMOTM - 3 Rounds

185 lb Power Clean - 2
HSPU - Max Rep
185 lb Power Clean - 2
30 lb Ring Dip - Max Rep
185 lb Power Clean - 2
185 lb Bench Press - Max Rep

Note: EMOTM = Every Minute On The Minute. Complete rep set starting each minute and before the next minute begins.

12/10/12 - MONDAY

WARM-UP

Dynamic Stretch
DU - 50
Knee Jumps - 5
Knee Jump Snatch - 10

SPEED

Snatch Pull - 3x2
Hang Squat Snatch - 3x1
Full Squat Snatch - 2x1
Note: work up in weight to heavy single

MET-CON

4 Rounds for Time

225 lb Back Squat - 5
Wall Climb - 3
15 lb Med Ball Run - 200m

12/8/12 - SATURDAY

WARM-UP
Dynamic Warm-up

MET-CON
"MOORE" (modified)
20 min AMRAP
10' Seated Rope Climb - 1
Run - 400m
HSPU - Max Rep

ASSISTANCE
Compound Set - 3 Rounds
Weighted Ring Dips - 6
Skull Crusher - MR

Compound Set - 3 Rounds
Weighted Pull-up - 6
70 lb KB 1 Arm Row - MR

12/6/12 - THURSDAY

WARM-UP (10 min)

Med Ball Cleans - 20
Dynamic Warm-up
Mobility - hips, wrists, triceps, lats

MET-CON #1 (4 min)

3 Rounds for Max Rep

DU - 1 min
Rest - 30 sec

STRENGTH (20 min)

Front Squat @ 85% 1RM - 4x3

MET-CON #2 (15 min)

3 Rounds for Time

225 lb Deadlift - 12
BB Burpee - 12
Run - 200m

12/5/12 - WEDNESDAY

WARM-UP (25 min)
Dynamic Warm-up & Stretches

Shoulder Mobility & Stability:

Weighted Shoulder Arm Lift - LH/RH - 1 each
Band Pull-A-Parts - 2x10
Incline Reverse "Y" - 1x12-15
Incline Reverse "T" - 1x12-15
Incline Reverse "W" - 1x12-15
Lunged 1 Arm KB Press - LH/RH - 1x10 each
Sots Press 2x10

SPEED SKILL (10 min)
Snatch Balance - work up to Heavy Single

MET-CON (15 min)

Team WOD - 1 Round

Airdyne - 1 mile

AMRAP

75 lb High Hang Muscle Snatch - 6
24" Box Jump - 12

12/3/12 - MONDAY

WARM-UP (10 min)

Dynamic Stretch
Burpee - 20

Burgener Warm-up: CLEAN

SPEED (20 min)

2 Rounds

Power Clean & Jerk - 3
Hang Clean & Jerk - 3
Clean & Jerk - 3

Clean & Jerk @ 90% - 2x1 (work up to...)

STRENGTH (10 min)

Back Squat @ 90% - 2x2 (do if time allows)

MET-CON (10 min)

30-20-10

Ring Dips
75 lb SDHP
20 lb Wall Balls

11/29/12 - THURSDAY

WARM-UP (15 min Time Cap)
Kipping Pull-up - 15
MU - 1xMR
Burgener Warm-up: SNATCH
3 Rounds (increase weight each round up to 75% of 1RM Snatch)
Power Snatch - 3
Hang Squat Snatch - 3
Snatch - 3

STRENGTH (10 min Time Cap)

OH Squat - work up to 1RM

MET-CON

12 min For Max Reps

Buy-In: Seated 10' Rope Climb - 5

AMRAP

95 lb Hang Power Snatch - 5
Pull-up - 20
Burpee - 15

11/28/12 - WEDNESDAY

WARM-UP

Burgener Warm-up: CLEAN
Squat Clean Thruster - 10
Jerk - 2x5

STRENGTH

Push Press - 3RM
Push Press - 10RM

Back Squat @ 85% 1RM - 2x2

MET-CON

"ELIZABETH"

21-15-9

135 lb Clean
Ring Dip

ASSISTANCE

Compound Set - 3 Rounds

Shoulder Press @ 85% - 3
185 lb JM Press - Max Rep
Rest 1 min

11/27/12 - TUESDAY

ACTIVE RECOVERY

8 Rounds Each for Time

Airdyne - .5 mi
Rest 90 sec

11/26/12 - MONDAY

WARM-UP

Knee Jump for height - 10 
Burgener Warm-up: SNATCH

Snatch Balance - 10

SPEED

Snatch - 1RM

MET-CON

3 Rounds for Time

185 lb Front Squat - 15
DU - 75

11/22/12 - THANKSGIVING

WOD 1 - MUSCLE ENDURANCE and CONDITIONING

Complete for Max Rep

Team WOD - 3 Rounds

50/20 lb Farmer Carry - 100m
Airdyne - Max Calorie

3 Rounds

Ring Dip - Max Rep
T2B - Max Rep
Rest 2 min

3 Rounds

Tri Push-up - Max Rep
165/65 lb Bent Over Barbell Row - Max Rep
Rest - 1 min

WOD 2 - SPEED and STRENGTH

Power Snatch @ 95% - 5x2
Front Squat @ 95% - 1x1
Front Squat @ 90% - 2x2

WOD 3 - TEAM COMPETITION

Complete For Time

Burpee - 15
24"/20" Box Jump - 20
95/35 lb Shoulder Press - 15
70/35 lb KB Swing - 20
20/15 Wall Ball - 15
50/10 Waiter Carry - 100m
Repeat, but in reverse

Note:

WOD 1 - Team WOD: While one person does the farmer carry, the other person rides the Airdyne for max calories. Switch once the person finishes the farmer carry.

WOD 3: Form 2 teams. One person from each team starts the chipper. Once the first person completes the burpees and moves on the the box jumps, the second person can start the burpees. You cannot advance until the person in front of you finishes the exercise and moves on. Once everyone from your team finishes all the exercises, do the same thing in reverse order.

11/21/12 - WEDNESDAY

DRILLS

Weighted MU - 10
Pistols - 12

SPEED

Clean & Jerk @ 90% - 5x1 (work up to 90%, then count working sets)

STRENGTH

Back Squat @ 90% 1RM - 1x1
Back Squat @ 80% 1RM - 2x2

MET-CON

OPEN 12.5

7 min AMRAP LADDER

100 lb Thruster - 3
C2B Pull-up - 3
100 lb Thruster - 6
C2B Pull-up - 6
Then 9, 12, 15, etc.

WARM-UP

Burgener Warm-up: SNATCH
65 lb High Hang Snatch - 10
Then, immediately do: 65 lb OH Squat - 15

SKILL

Snatch Push Press + 2 OH Squat - 1x1 (Heavy)

SPEED

Snatch - work up to Heavy Single - 1x1
Snatch @ 90% of Heavy Single - 2x2

STRENGTH

Front Squat @ 90% 1RM - 1x1
Front Squat @ 80% 1RM - 2x2

CONDITIONING

"DIANE"

21-15-9

225 lb Deadlift
HSPU

11/17/12 - SATURDAY

SPEED

Box Jump for Height with DB's - 10

SKILL
Pistols - 20
Handstand Walk - 5 min
Pose Running Drills - 5 min

CONDITIONING
4 Rounds for Time
24" Box Jump - 10
20 lb Wall Ball - 20
50 lb KB Farmer Carry - 100m

11/15/12 - THURSDAY

SPEED

Clapping Pull-up - 10
Weighted MU - 10
Kneeling Jump Overs - 10

CONDITIONING

3 Rounds for Time

Run 1 mile
Toes 2 Bar - 10
50 lb KB Swing - 20
Toes 2 Bar - 10
50 lb KB Swing - 20

11/14/12 - WEDNESDAY

WARM-UP DRILLS

Burpee - 25
Kipping HSPU - 15

SKILL

Turkish Get-up - 2x5 each
OH Static Hold (for max weight) - 3x1 min

CONDITIONING

3 Rounds for Time

75 lb Push Press - 20
DU - 50

11/12/12 - MONDAY

BENCHMARK WOD

SPEED

24" Box Jump Burpee - 15

SKILL

Handstand Walk - 5 min

CONDITIONING

"CINDY"

20 min AMRAP

Pull-up - 5
Push-up - 10
Squat - 15

11/10/12 - SATURDAY

SPEED

20 lb Wall Ball - 1x30
Weighted MU - 10

STRENGTH

Close Grip Bench - 3RM
Tricep Push-up RP - 3xMR with 30 sec rests

ASSISTANCE

Snatch Grip Shrugs - 3x12+ (can use straps)

CONDITIONING

Complete for Time

Buy-In: Burpee - 50

3 Rounds

MU - 4
95 lb Power Snatch - 8
Buy-Out: Burpee - 50

11/8/12 - THURSDAY

DRILLS

Burgener Warm-up: CLEAN
95 lb Clean & Jerk - 10

SPEED

Clean & Jerk - 5x1 - work up to 85% of 1RM
Box Squat @ 65% of 1RM with Bands - 8x1

UNILATERAL ASSISTANCE

Pistols - 3x10 each

CONDITIONING

4 Rounds for Time

Toes 2 Bar - 20
275 lb Deadlift - 5
Run - 200m

11/7/12 - WEDNESDAY

DRILLS and SPEED

Wall Climb - 1x5
MU - 1xMR
Kneeling Jump for Height - <10 (reach max height in less than 10 reps)

STRENGTH ENDURANCE

3 Rounds

70 lb Weighted Ring Dip - 5
Ring Dip - MR
Deficit HSPU - 3
Rest

3 Rounds

70 lb Weighted Pull-up - 5
Pull-up - MR
85 lb Bicep Curl - 8
Rest

CONDITIONING

5 min AMRAP

65 lb High Hang Snatch - 10
65 lb Shoulder Press - 10
DU - 20

11/5/12 - MONDAY

SPEED

Burgener Warm-up: SNATCH
65 lb Snatch - 15
30" Weighted Box Jumps - 10

STRENGTH

Back Squat @ 85% - 5x5+
OH Squat @ 70% - 2x10+

CONDITIONING

5 Rounds for Time

185 lb Power Clean - 3
30" Box Jump - 6
70 lb KB Swing - 12
Sit-ups - 24

ASSISTANCE

Superset - 3 Rounds

Toes 2 Bar - Failure
165 lb Standing Calf Raise - Failure

11/3/12 - SATURDAY

SPEED

MU - 15
Clapping Push-up - 20
36" Box Jump - 10

STRENGTH

Bench Press - 3RM
Close Grip Bench @ 60% Bench 1RM- 3xFailure (with 3 minute rests)

Pull Superset - 4 Rounds
Close Grip Inverted Row- 12-15
High Hang Muscle Snatch - 8-12

50 lb KB Shrugs - 3xMax Rep

CONDITIONING

10 min Ladder (increase by 2's)
135 lb Push Press
Strict Pull-up
Burpee

Note: Ladder - do 2 reps of each exercise in first round, 4 reps in the second round, 6 reps in the third and so on. Complete as many rounds possible in the 10 minutes.

11/1/12 - THURSDAY

DRILLS
Burgener Warm-up: SNATCH
65 lb Snatch - 10

SPEED
Box Squats (below parallel) @ 60% with Band Resistance - 6x2
Snatch @ 70% EMOTM - 6x2
Clean and Jerk @ 70% EMOTM - 6x2

ASSISTANCE
Single Leg Stiff Leg Deadlift - 3x8

CONDITIONING
4 Rounds for Time
15 lb Weighted Toes 2 Bar - 5
DU - 50

10/31/12 - HALLOWEEN!!!

SPEED

MU - 10
Weighted Kneeling Jumps - 10

CONDITIONING

20 min AMRAP

Hand Release Chest Slap Push-up - 8
Chest 2 Bar Pull-up - 8
95 lb Shoulder Press - 8
24" Box Jump - 8

ASSISTANCE

Superset - 3 Rounds
70 lb KB Bent Over Row - Failure
185 lb JM Press - Failure

10/29/12 - MONDAY

SPEED

Burgener Warm-up: SNATCH
Snatch @ 65 lbs - 15
Ankle Weighted Box Jump (for Height) - 10

STRENGTH

Deadlift - 1RM
Front Squat @ 85% 1RM - 5,5,5,5,5+

CONDITIONING

3 Rounds for Time

115 lb OH Squat - 15
50 lb KB Swing - 20
Wall Climb - 3

ASSISTANCE

Superset - 3 Rounds
Hanging Wipers - Failure
155 lb Standing Calves - Failure

10/27/12 - SATURDAY

DRILLS and SPEED

Handstand Walks - 3 min
MU - 10
30 lb DB's Clean & Jerk - 20

STRENGTH

PUSH Complex - 4 Rounds
Overload: Top-Half Seated Shoulder Press - 5 RM
Strength: Shoulder Press - 5 RM
Strength-Speed: Push Press - 3 RM

Note: Increase weight each Round to hit RM. Rest 30-90 seconds between exercises. Overload - do max weight you can lift, set bar down on rack between reps. Strength - do max weight. Strength-Speed - do max weight you can perform explosive reps.

PULL: Compound Set - 3 Rounds
Bent Over BB Row - 8
Weighted Inverted Row - Max Rep

CONDITIONING

10 min AMRAP

20 lb Push Press Wall Ball - 12
Seated Rope Climb - 1
DU - 25

ASSISTANCE

Snatch Grip Shrug - 2x12-15

10/25/12 - THURSDAY

DRILLS

Burgener Warm-up: SNATCH
Snatch Balance - 3x3

SPEED

Snatch - 1RM
Clean & Jerk - 1RM
20" DB Weighted Box Jumps - 6x2

CONDITIONING

For Time

Buy-In: L-Sit - 30 sec

4 Rounds

155 lb Power Clean - 8
Sprint - 100m
Buy-Out: L-Sit - 30 sec

ASSISTANCE

Bulgarian Split Squat - 3x8-12 (each leg)
Back Extension - 2x20

10/24/12 - WEDNESDAY

SPEED DRILLS

Clapping Jump Push-ups - 15
MU - 10
Back Jumps - 10

STRENGTH and CONDITIONING

"LYNNE"

5 Rounds for Max Rep

Bench Press - body weight
Pull-ups
(Rest after each round)

Superset 1

HSPU - 4xFailure
Sit-up - 3x40

High Hang Muscle Snatch - 3x8-12
Reverse DB Flies - 1x12-15 (do immediately after last set of Snatch)

Superset 2

Barbell Shrug - 3x8-12
Ab Plank - 3x1 min

10/22/12 - MONDAY

SPEED

Burgener Warm-up: SNATCH (with 65 lbs)
Kneeling Jump (for height) -10
Standing Broad Jump (for distance) - 10

STRENGTH

Front Squat - 3RM
OH Squat - 5RM

CONDITIONING

5 min AMRAP

135 lb SDHP - 5
Toes 2 Bar - 10

ASSISTANCE

Oblique Landmines - 3x12-15
Standing Calf Raises - 3x15-20

10/20/12 - SATURDAY

WARM-UP

Wheelbarrows - 40 ft
MU - 10
Lunge Jumps (alt) - 12

STRENGTH

Shoulder Press - 3RM
Floor Press - 3x10-12
Skull Crush Push-up - 1xFailure

Giant Compound Set - 2 Rounds

Weighted Pull-up @ 70% 1RM - Failure
Strict Pull-up - Failure
Kipping Pull-up - Failure

Note: Move from one exercise to the next without rest. Rest between rounds only.

ASSISTANCE

Barbell Shrug - 3x8-12

CONDITIONING

3 Rounds for Time
50 lb Weighted Ring Dips - 10
135 lb High Hand Muscle Clean - 12
DU - 50

10/18/12 - THURSDAY

DRILLS and SPEED
Burgener Warm-UP: SNATCH
Kneeling Snatch - 1x10
Box Jump Ladder (20" then Max Height) - 1x10

Snatch Balance + 2 OH Squats (start at 80% Snatch 1RM) - 3x1
Snatch EMOTM @ 75% - 6x1
Clean & Jerk EMOTM @ 75% - 9x1

ASSISTANCE

Landmines - 3x10-12

CONDITIONING

3 Rounds for Time

95 lb Thruster - 15
50 lb KB Run - 100 meters
95 lb Front Rack Reverse Lunge - 10
50 lb KB Run - 100 meters

Notes:
Box Jump Ladder - jump onto a 20" plyo box, drop down on the opposite side, and immediately jump up onto a second box jump for max height. Space boxes from each other as needed. 
KB Run - you must carry the 50 lb KB for the 100 meter run. Carry it however you prefer.

10/17/12 - WEDNESDAY

SPEED

Clapping Push-up - 1x15
Clapping Pull-up - 1x10
Box Jump Overs (for Height) - 1x10

CONDITIONING and ASSISTANCE

3 Rounds for Max Rep

65 lb GHD Bench Press - Max Rep
MU - Max Rep
Rest as needed (1-3 minutes)

High Hang  Muscle Snatch - 3x10-12

3 Rounds for Max Rep - 40/20 TABATA

Pull-up
HSPU
Rope Climb
135 lb Shoulder to Overhead

Note: the TABATA is 40 seconds of work, followed by 20 seconds of rest for each exercise.

10/15/12 - MONDAY

SPEED and SKILL

Burgener Warm-up: CLEAN
Kneeling Jump for Height - 1x10
45 lb BB Seated Box Jump - 1x10

STRENGTH

Back Squat - 5RM
OH Squat - 3RM

CONDITIONING

Buy-In: Toes 2 Bar - 30

4 Rounds for Time

315 lb Deadlift -  1
24" Box Jump Burpees - 10

ASSISTANCE

Weighted Step-up - 2x12-14
Ab Work

SPEED and DRILLS

Burgener Warm: CLEAN
High Hang Clean - 5x3

STRENGTH

Bench Press - 5RM
DB Shoulder Press - 2xMR

Weighted Inverse Rows - 3x10
Band Pull Aparts - 3x10-12

CONDITIONING

Tabata - 8 Rounds
Ring L-Sit Pull-ups
95 lb Push Press

ASSISTANCE

JM Press - 3x10-12
Close Grip Pull-up - 3xMR

10/11/12 - THURSDAY

DRILLS

Kneeling Jump (for height) - 1x10
Kneeling Snatch - 1x10
Burgener Warm-up: SNATCH

SPEED

Clean and Jerk @ 65% - 6x2
Snatch @ 65% - 6x2
Box Squat @ 50% - 5x3

ASSISTANCE

24" Weighted Step-up 2x8-12

CONDITIONING

4 Rounds for Time

15 lb Wall Ball Abmat Sit-ups -10
225 lb Deadlift (drop/release each rep) - 3
DU - 50

10/10/12 - WEDNESDAY

WARM-UP and DRILLS

Kneeling Jump - 1x5
Kneeling Jerk - 1x10
Split Jerk Press - 1x10
Split Jerk Push Press - 1x10

SPEED

Push Jerk @ 65% - 6x2
Push Press - 3x Max Rep

CONDITIONING

3 Round Team WOD

70 lb KB Swing - 30
Wall Climb - 3

AMRAP

Burpee - 10
Pull-up - 10

Note: Teammate #1 does 30 KBS followed by 3 Wall Climbs = 1 Round. Meanwhile, Teammate #2 does AMRAP.  Once Teammate #1 completes 1 Round, switch with Teammate #2. Do for 3 Rounds.

ASSISTANCE

Weighted Ring Dip - 2xFailure
Close Grip Pull-up - 2xFailure

10/8/12 - MONDAY

SPEED and SKILL

Burgener Warm-up:CLEAN @ 65 lbs
Kneeling Jump - 1x10
High Box Jump (ascending) - 1x10

STRENGTH

Back Squat - 3RM

ASSISTANCE

Front Squat - 10RM

CONDITIONING

3 Rounds for Time

Run 400 meters
MU - 4
95 lb SDHP - 12

Notes: Do warm-up sets before Back and Front Squats. Try to reach RM in 3 to 5 sets. Once you reach a PR, don't do any more.

10/6/12 - SATURDAY

HYPERTROPHY and REPETITION

5 Rounds for Max Rep:
Bench Press @ 65% 1RM - MR
Rest 30 sec
Pull-up @ 50% weighted 1RM - MR
Rest 30 sec

Shoulder Press - 4x8-12
Reverse Dumbbell Flies - 3x8-12
Snatch Grip Shrug - 3x10-15

2 Rounds for Time:
Wall Climb - 5
95 lb Hang Power Snatch - 10

10/4/12 - THURSDAY

SPEED:
Clean & Jerk EMOTM @ 60% - 6x2
Snatch EMOTM @ 60% - 6x2
Box Squat @ 50% - 5x3

ASSISTANCE:
Reverse Lung - 2x12
Good Morning - 3x8

CONDITIONING:
4 Rounds for Time
Toes 2 Bar - 20
DU - 75

10/3/12 - WEDNESDAY

SPEED
Burgener Warm-up: SNATCH
Kneeling Snatch - 1x5
Snatch Balance - 3x5

CONDITIONING
20 min AMRAP
MU - 2
HSPU - 4
24" Box Jump - 10

10/1/12 - MONDAY

SPEED

Burgener Warm-up: CLEAN
Kneeling Cleans - 2x5
95 lb High Hang Squat Clean - 5x2

STRENGTH

Back Squat - starting at 80% 1RM - 5,4,3,2,1
Deadlift Rest Pause w/ 30 sec rest @ 60% 1RM - 3xMax Rep

CONDITIONING

Team WOD

3 Rounds for Max Rep

Airdyne - 1 mile
Burpee - Max Rep

Note: While teammate does 1 mile on Airdyne, you do max reps of Burpees, then switch. Repeat 3 times.

SKILL/SPEED

Kneeling Long Jump - 1x5

Seated Box Jump for Height - 1x5

Seated Weighted BB Box Jump for Height - 1x5

65 lb Hang Squat Snatch - 5x3

CONDITIONING

5 Rounds for Time

Pistols - 10

95 lb Push Press - 15

Rest 5 min

5 Rounds for Time

20 lb Wall Ball - 10
70 lb KB Swing - 15

9/26/12 - WEDNESDAY

SPEED/SKILL:

Kneeling Jump - 2x5

Kneeling Snatch (PVC) - 2x5

Split Jerk @ 55% 1RM - 5x3

CONDITIONING:

4 Rounds for Max Reps

Chest to Bar Pull-up - 1 min

HSPU - 1 min

Deadlift - 1 min

Rest - 1 min

Note: Time WOD with a continuous running clock. Transitions must be fast.

9/24/12 - MONDAY

SKILL:

Burgener Warm-up: CLEAN
65 lb Hang Squat Clean - 5x3

STRENGTH:

Front Squat - 3,3,3,3,3+ @ 80%

CONDITIONING:

3 Rounds for Time

 Toes 2 Bar - 15
10 meter Shuttle Sprint - 4
95 lb Hang Power Snatch - 10
95 lb OH Squat - 10
10 meter Shuttle Sprint - 4
Ring Dip - 15

9/20/12 - THURSDAY

SPEED

Hang Squat Snatch - 3x5RM

CONDITIONING

Complete For Time

225 lb Power Clean - 1,2,3,4,5
MU - 5,4,3,2,1

Rest 3 min

3 Rounds

70 lb KB Swing - 25
Rest 30 sec

9/19/12 - WEDNESDAY

STRENGTH

Shoulder Press - 5,5,5RM

CONDITIONING

TEAM WOD

3 Rounds

DU - 100

AMRAP

20 lb Wall Ball - 10
Pull-up - 15

Notes: This is a 3 person Team WOD. Each person will do 3 rounds of 100 Double Unders. While person 1 does DU's, the other 2 people are doing AMRAP. Once person 1 finishes 1st round of DU, person 2 starts DU's, while person 1 and 3 do AMRAP, etc. Score is the total reps done in AMRAP.
If doing with only 2 people, do 150 DU's each round. If doing by yourself, do Buy-In of 150 DU, 10 min AMRAP, and Buy-Out of 150 DU.

9/13/12 - THURSDAY

SPEED - (3 min)
135 lb Power Snatch - 3x5

STRENGTH - (6 min)
Close Grip Bench Press - 5,5,5RM

CONDITIONING
"HELEN"
3 Rounds for Time
400 meter Run
50 lb KB Swing - 21
Pull-up - 12

9/12/11 - WEDNESDAY

SPEED (3 min)

36" Box Jump - 3x10

STRENGTH (6 min)

Back Squat - 5,5,5RM

CONDITIONING (5 min)

3 Rounds for Time

DU - 50
95 lb SDHP - 15

9/10/12 - MONDAY

TABATA

8 Rounds for Max Reps:

115 lb Hang Power Clean - 20 sec
Rest - 10 sec
115 lb Push Press - 20 sec
Rest - 10 sec

9/6/12 - THURSDAY

CLEANS and CLIMBS

3 Rounds For Time

200 meter Run - 1
185 lb Power Clean - 5
10' L-Sit Rope Climb - 2

9/5/12 - WEDNESDAY

MAX REPS

5 Rounds for Max Reps

95 lb Shoulder Press
Strict Pull-up
Rest 60 sec

9/1/12 - SATURDAY

AMRAP

20 min AMRAP
HSPU - 6
70 lb Goblet Squat - 10
Pull-up - 14

Note: You may substitute the Goblet Squat with a 75 lb Front Squat

Jeff's Score = 10 Rounds + 3 HSPU

8/30/12 - THURSDAY

BEAR COMPLEX

WARM-UP

CONDITIONING:

Bear Complex (modified)
5 min AMRAP
95 lb Bear Complex

Note: Each round of the Bear Complex consists of a Power Clean, Front Squat, Press, Back Squat, and Press. Link movements consecutively. If you set the bar down in the middle of a round, you must start the round over. You may transition from Front Squat into Press as a Thruster - same with Back Squat to Press.

Demo: http://www.youtube.com/watch?v=Laa7BJHJWrw 

8/29/12 - WEDNESDAY

WARM-UP:

Dynamic Warm-up
Stretch

CONDITIONING:

5 Rounds For Time

155 lb Push Press - 5
50 lb KB Swing - 20

8/27/12 - MONDAY

LEG THRASHER

WARM-UP: (10 min)
Dynamic Warm-up
Stretch

MET-CON: (12 min)

Team WOD

3 Rounds

Airdyne - 50 cal

AMRAP

225 Deadlift - 12
20" Lateral Box Jump Over - 8

8/16/12 - THURSDAY

MUSCLE-UPS

WARM-UP:

Dynamic Warm-up
Stretch

SKILL MET-CON:

10 min AMRAP

Ring Muscle-ups

8/15/12 - WEDNESDAY

WARM-UP:

Dynamic Warm-up
Stretch

CONDITIONING:

4 Rounds for Max Rep

50 lb DB Clean & Jerk - Max Rep
Rest 1 min

Alternate: Use 100 lb Barbell in place of Dumbbells

8/13/12 - MONDAY

TABATA

WARM-UP: (5 min)
Dynamic Warm-up
Stretch

CONDITIONING: (12 min)

Tabata Rounds

50 lb KB Swing - 8 Rounds
Push-up - 8 Rounds
Squat - 8 Rounds

Note: 20 seconds work, 10 seconds rest. Transition immediately into next exercise set.

8/9/12 - THURSDAY

SPRINT!!!

CONDITIONING:

6 Rounds for Max Calories Each

Airdyne Sprint - 1 min
Rest - 1 min

or

6 Rounds for Max Distance Each

Sprint - 1 min
Rest - 1 min

8/8/12 - WEDNESDAY

SHORT and BITTER

CONDITIONING:

Complete for time

Burpees - 100

Note: The garage is under construction this week and I need to utilize some of my regular workout time for working on the garage. Thus, today's workout is short and bitter!

8/6/12 - MONDAY

MAX REP CONDITIONING

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10
Pistols - 20

SPEED:

Push Press @ 75% 1RM Jerk - 5x2

CONDITIONING:

3 Rounds for Max Rep Each

Ring Dip
50 lb KB Swing

Rest 90 sec

3 Rounds for Max Rep Each

95 lb Shoulder Press
95 lb SDHP

Note: Rest 30 seconds between each exercise and 90 between met-con supersets.

POST WOD:

Cardio - 3 min
Stretch - 7 min

8/4/12 - SATURDAY

BENCHMARK DAY

WARM-UP: (20 min)
Dynamic Stretches
Burgener Warm-up: SNATCH
95 lb High Hang Snatch - 10

SKILL/SPEED: (15 min)
5 Rounds
10' L-Sit Rope Climb - 1
DU - 15
Note: This is not a met-con. Take rest as needed.

CONDITIONING: (20 min)
CINDY
20 min AMRAP
Pull-up - 5
Push-up - 10
Squat - 15

ALTERNATE WOD
20 min AMRAP
135 lb Hang Power Clean - 5
HSPU - 10
Situp - 15

POST WOD: (10 min)
Cardio - 3 min
Stretch - 7 min

8/2/12 - THURSDAY

THRUSTERS, CARDIO BLISS, and ISOMETRIC HOLDS

WARM-UP: (15 min)
Dynamic Warm-up and Stretch
Burgener Warm-up: CLEAN
135 lb High Hand Squat Clean - 10

SPEED: (10 min)
Thruster @ 55% 1RM Front Squat - 5x2

SKILL: (10 min)
Ring HSPU - 10

CONDITIONING: (20 min)

Complete for Time

Run 1.25 mi
185 lb Front Rack Hold - 3 min
20" Later Box Jump Overs - 30
Ring Dips - 30
Ab Plank - 2 min
Note: Must complete specified times for isometric holds before moving to next exercise. You may take breaks as needed, but your total time under tension must be the specified time.

POST WOD: (10 min)
Cardio - 3 min
Stretch - 7 min

8/1/12 - WEDNESDAY

TEAM WOD

WARM-UP: (20 min)
Burgener Warm-up: SNATCH
95 lb High Hang Squat Snatch - 10
Handstand Walk - 5 min

SPEED/SKILL: (15 min)
Muscle-up - 7x3
Scaled Version - 7 Rounds of 3 Chest 2 Bar Pull-ups and 3 Ring Dips

CONDITIONING: (15 min)

3 PERSON TEAM WOD

3 Rounds

50lbx2 KB Farmer Carry - 100m

AMRAP

115 lb Push Press - 6
Toes 2 Bar - 12
Note: While one person does the Farmer Carry, the other two people do the AMRAP. Each person will do the Farmer Carry three times. If doing WOD with only two people, do 200m Farmer Carry. If doing the WOD by yourself, do 3 Rounds of 200m Farmer Carry and 4 min AMRAPs.

POST WOD: (10 min)
Jog 400m
Stretch

7/30/12 - MONDAY

SQUATS, PULL-UPS, and BURPEES

WARM-UP: (20 min)
Burgener Warm-up: CLEAN
155 lb Squat Clean - 10
Pistols - 20

SPEED: (10 min)
Box Jump for Max Height

CONDITIONING: (20 min)

8 Rounds for Time

155 lb Front Squat - 5
Pull-up - 10
Burpee - 15

ALTERNATE:

8 Rounds for Time

Ring Pull-up - 5
Burpee - 10
50 lb KB Goblet Squat - 15

POST WOD: (10 min)
Light Airdyne - 3 min
Stretch

7/28/12 - SATURDAY

SNATCH, OH SQUAT and CRAZY TABATA

WARM-UP: (15 min)
Handstand Walk - 10 min
Burgener Warm-up: SNATCH
115 lb Squat Snatch - 10

SPEED: (10 min)
Hang Squat Snatch @ 85% 1RM - 5x1

STRENGTH: (15 min)
OH Squat @ 85 % 1RM - 5x3

CONDITIONING: (20 min)

3 Rounds of Crazy TABATA - 30 sec on, 10 sec off

HSPU
95 lb Front Squat
Pull-up
20" Box Jump Over
185 lb Bench Press
100 lb KB Lunges
Sit-up
95 lb Power Snatch
Rest 80 seconds

Note: Do 30 second AMRAP on each exercise, rest 10 seconds between exercises. Do 3 full rounds. Score = total reps.

7/26/12 - THURSDAY

MU, SDHP, and SPRINT

WARM-UP: (15 min)
Pistol - 20
Burgener Warm-up: CLEAN
155 lb Squat Clean - 10

SPEED: (10 min)
Power Clean @ 90% 1RM - 5x1

STRENGTH: (20 min)
Weighted Pull-up @ 90% 1RM - 7x3

CONDITIONING: (15 min)

4 Rounds For Time

MU - 3
135 lb SDHP - 9
Sprint 100m

7/25/12 - WEDNESDAY

JERKS, PRESSES, and WALL BALLS

WARM-UP: (15 min)
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10
Muscle-up - 10

SPEED: (15 min)
Jerk @ 75% 1RM - 7x2

STRENGTH: (10 min)
Shoulder Press - 80%x5, 85%x4, 90%x3+

CONDITIONING: (10 min)

"KAREN" with some spice

Complete for Time
20 lb Wall Balls - 150
Burpees - 5 reps every time you rest
Note: Every time you rest from the Wall Balls, you need to do 5 Burpees.

7/23/12 - MONDAY

HANG CLEANS, SQUATS, and ISABEL

WARM-UP: (15 min)
Pistols - 20
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED: (15 min)
Hang Squat Clean @ 80% of 1RM Clean - 7x2

STRENGTH: (12 min)
Back Squat - 5 @ 80%, 4 @ 85%, 3+ @ 90% of 1RM

CONDITIONING: (6 min)

ISABEL

135 lb Snatch - 30

7/19/12 - THURSDAY

KB SWINGS, DEADLIFTS, and BURPEES

WARM-UP: (15 min)
Pistols - 20
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED: (15 min)
Hang Power Clean @ 75% 1RM Clean - 7x3

STRENGTH: (15 min)
Weighted Pull-up @ 85% 3RM - 5xMax Rep

MET-CON: (10 min)

For Time

Buy-In: 50 lb KB Swing - 50

3 Rounds

315 lb Deadlift - 5
Burpee - 15
Buy-Out: 50 lb KB Swing - 50

7/18/12 - WEDNESDAY

SNATCH BALANCE, BENCH, and FRAN

WARM-UP: (10 min)

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10
Muscle-up - 10

SPEED: (15 min)

Snatch Balance @ 70% of OH Squat 1RM - 10x2

STRENGTH: (15 min)

Bench Press - 3RM

MET-CON: (10 min)

FRAN

21-15-9

95 lb Thruster
Pull-up

7/17/12 - TUESDAY

PULLS, SQUATS, and ELIZABETH

WARM-UP: (15 min)

Pistols - 20
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED: (10 min)

Clean Pulls - 5x2

Note: Start at 50% Deadlift 1RM. Increase weight while maintaining SPEED.

STRENGTH: (15 min)

Back Squat - 3(90%), 1(100%), 1(105%), 1(110%), 1(105%)

Note: Percentages are based off of your 3RM weight.

MET-CON: (10 min)

"ELIZABETH"

21-15-9

135 lb Clean
Ring Dip

7/14/12 - SATURDAY

SNATCH, OH SQUAT, and AMRAP

WARM-UP: (15 min)

Pistol - 20
Burgener Warm-up: SNATCH
Squat Snatch - 10

SPEED: (10 min)

Hang Squat Snatch - 7x1

STRENGTH: (10 min)

OH Squat - 1RM

CONDITIONING: (30 min)

20 min AMRAP

10' L-Sit Rope Climb - 1
HSPU - 7
1 Arm DB Snatch (alternating) - 14

3 min Rest

3 Rounds for Distance Each

Airdyne Sprint - 1 min
Rest - 1 min

7/12/11 - THURSDAY

WALL CLIMBS, DIPS, and BENCH PRESS

WARM-UP: (10 min)

Burgener Warm-up: CLEAN

SPEED/SKILL: (5 min)

Muscle-up - 12

STRENGTH: (15 min)

Weighted Pull-up - 7x3 
Note: Work up to 3RM

CONDITIONING: (16 min)

4 min AMRAP

Wall Climb - 5
Sit-up - 15

4 min AMRAP

Ring Dip - 10
Sit-up - 15

4 min AMRAP

Bench Press @ 70% 1RM - 5
Sit-up - 15

Note: Rest 2 min between each met-con.

7/11/12 - WEDNESDAY

SNATCHES, PRESSES, AND DEADS

WARM-UP & SKILL: (10 min)

Burgener Warm-up: SNATCH
Snatch Pull - 2x5
Snatch Balance - 2x5
Pistols - 20

SPEED: (10 min)

Power Snatch - 5x3
Note: Heavy with proper technique

STRENGTH: (20 min)

Shoulder Press - 5x5
Top Half Seated Shoulder Press - 2x3

CONDITIONING: (15 min)

3 Rounds for Time

275 lb Deadlift - 10,8,6
400m Run

7/9/12 - MONDAY

CLEANS, SQUATS & AIRDYNE

Complete entire workout session in 60 minutes.

WARM-UP & SKILL: (10 MIN)

Muscle-up - Max Rep Unbroken
Burgener Warm-up: CLEAN
135 lb Squat Clean - 10

SPEED LIFTING: (10 MIN)

Hang Squat Clean - 7x1

Note: Lift as heavy as possible while maintaining perfect form.

STRENGTH LIFTING: (15 MIN)

Back Squat - 3RM

CONDITIONING: (15 MIN)

Team WOD - 3 Person

2 Rounds

Airdyne 1/2 mile

AMRAP

HSPU - 5
Pull-up - 10
Note: Do 1/2 mile on Airdyne for time. Then immediately begin AMRAP while teammates do Airdyne. Rotate each person through the Airdyne twice. Score is total number of reps performed in AMRAP. The faster you complete the Airdyne, the less time your teammates have to complete reps.

7/7/12 - SATURDAY

ENDURANCE

WARM-UP:
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Pistols - 20

MET-CON:
For Time
20 lb Wall Ball - 50
Toes 2 Bar - 25

20 lb Wall Ball - 40 

Toes 2 Bar - 20

20 lb Wall Ball - 30 

Toes 2 Bar - 15

20 lb Wall Ball - 20

Toes 2 Bar - 10

20 lb Wall Ball - 10

Toes 2 Bar - 5

ASSISTANCE:

Superset Complex - 2 Rounds

70 lb Weighted Pull-up - Max Rep

185 lb JM Press - Max Rep

Pull-up - Max Rep

Tri-Pushup - Max Rep

7/2/12 - MONDAY

SKILL and ENDURANCE

WARM-UP:

Burgener Warm-up: CLEAN
155 lb Squat Clean - 2x10
Muscle-ups - 10

MET-CON:

Complete For Time

Burpees - 70
Sit-ups - 60
50 lb KB Swings - 50
Pull-ups - 40
HSPU - 30

SKILL/ASSISTANCE:

Muscle-ups - 10

Superset - 3 Rounds

30 lb Weighted Ring Dips - Max Rep
95 lb 1 Arm BB Row, RH - Max Rep
95 lb 1 Arm BB Row, LH - Max Rep

6/30/12 - SATURDAY

STRENGTH & SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatches - 2x10
Muscle-up - 10

STRENGTH WORK:

1. Deadlift - 5(75%), 3(85%), 1+(95%)

2. Bench Press - 5(75%), 3(85%), 1+(95%)

MET-CON:

Tabata Snatch
95 lb Power Snatch
Note: 8 rounds of 20 seconds work and 10 seconds rest.

ASSISTANCE WORK:

Superset Complex - 3 Rounds

70 lb Weighted Pull-up - Max Rep
185 lb JM Press - Max Rep
Close Grip Pull-up - Max Rep
Skull Crusher Push-up - Max Rep

6/28/12 - THURSDAY

CLEANS and ENDURANCE

WARM-UP:

Burgener Warm-up: CLEAN
Assisted Pistols - 20

CLEAN WORK:
135 lb Squat Clean - 2x10
Clean Pull @ 110% - 2x3

Squat Clean - 5(75%), 3(85%), 1+(95%)

MET-CON:

Complete For Time
HSPU - 10
Toes 2 Bar - 20
20 lb Wall Ball - 30
Barbell Burpee - 40
20 lb Wall Ball - 30
Toes 2 Bar - 20
HSPU - 10

ASSISTANCE:

Core Complex
RH/LH Side Planks - 1 min each
L-Sit - For Max Time
Ab Wheel - 40

AT-HOME WOD:

Complete For Time
HSPU - 10
Sit-up - 20
Air Squat - 30
Burpee - 40
Air Squat - 30
Sit-up - 20
HSPU - 10

6/27/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Assisted Pistols - 20

SNATCH WORK:

Snatch Balance - 1RM

Squat Snatch - 5(75%), 3(85%), 1+(95%)

MET-CON:

Buy-In: 45 lb Plate OH Carry - 100 meter

5 Round AMRAP

Push-up
Pull-up
Rest 1 min
Buy-Out: 45 lb Plate OH Carry - 100 meter

ASSISTANCE:

Core Complex

Toes 2 Bar - Max Rep
Sit-ups - Max Rep
Ab Plank - Max Time

OTHER SKILL WORK:
Pull-up
OH Squat
DU

6/25/12 - MONDAY

STRENGTH DAY

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10
Muscle-up - 10

STRENGTH WORK:

1. Back Squat - 5(75%), 3(85%), 1+(95%)

2. Shoulder Press - 5(75%), 3(85%), 1+(95%)

MET-CON:

10 min AMRAP

135 lb Push Press - 5
135 lb Front Squat - 10
Ring Dip - 15

ASSISTANCE:

Superset Complex - 2 Rounds
Close Grip Bench Press
Bent Over Row
Weighted Ring Dip
Inverted Row

6/21/12 - THURSDAY

STRENGTH DAY

WARM-UP:

36" Box Jumps - 2x10
MU - 10

STRENGTH WORK:

1. Deadlift - 3(70%), 3(80%), 3+(90%)

2. Bench Press - 3(70%), 3(80%), 3+(90%)

MET-CON:

16-12-8

Pull-up
95 lb Push Press
135 lb Back Squat

ASSISTANCE:

2 Rounds - AMRAP
30 lb Weighted Chest to Bar Pull-up
185 lb JM Press
Double Rope Pull-up
40 lb Shoulder Press

At-Home WOD:

7 min AMRAP

Pull-up - 6
Burpee - 10

6/20/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 10x2
Assisted Pistols - 20

SNATCH WORK:

Snatch Pull @ 120% - 2x3
Squat Snatch - 3(70%), 3(80%), 3(90%)

MET-CON:

4 Rounds for Time

Sprint 200 meter
95 lb SDHP - 20
DU - 50

ASSISTANCE:

Core Complex

Toes 2 Bar - 1 min AMRAP
165 lb Good Mornings - 15
Ab Plank - Max Time

At-Home WOD:

4 Rounds for Time

Sprint 200 meters
Burpee - 15
DU - 50

6/18/12 - MONDAY

STRENGTH & CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10
Muscle-up - 10

STRENGTH:

1. Back Squat - 3,(70%), 3(80%), 3+(90%)

Note: Use 1RM + 10 lbs for base weight

2. Shoulder Press - 3,(70%), 3(80%), 3+(90%)

Note: Use 1RM + 5 lbs for base weight

MET-CON:

EMOTM for 10 min

205 lb Power Clean - 3
Push-up - 10

ASSISTANCE:

Superset Complex - 2 Rounds

195 lb Close Grip Bench Press - Max Rep
155 lb Bent Over Row - Max Rep
50 lb Weighted Ring Dip - Max Rep
Inverted Row - Max Rep

AT-HOME WOD:

5 Rounds for Time
Pull-up - 5
Standing Broad Jumps - 10
Push-up - 15
Note: I am adding the "At-Home WOD" just in case you are not able to make it to the gym and need a quick workout to do at home with minimal equipment.

6/16/12 - SATURDAY

STRENGTH & ENDURANCE

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Muscle-up - 10

STRENGTH:

1. Deadlift - 5(65%), 5(75%), 5+(85%)
Note: Use your 1RM + 10 lbs for your base 

2. Bench Press - 5(65%), 5(75%), 5+(85%)
Note: Use your 1RM + 5 lbs for your base

MET-CON:

4 Rounds for Time

Muscle-up - 3
Burpee - 15
95 lb Push Press - 15
95 lb SDHP - 15
40 lb DB Clean & Jerk - 15
Rest 1 min

ASSISTANCE:

1 min AMRAP Each:
50 lb Weighted Pull-up
165 lb JM Press
Close Grip Pull-up
Tri Push-up
Note: 1 min rest between exercises

6/14/12 - THURSDAY

CLEANS 

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10
Assisted Pistols - 20

CLEAN WORK:

Push Jerk - 1RM
Squat Clean - 5(65%), 5(75%), 5+(85%)
Note: Use 1RM weight + 10 lbs when calculating weights

MET-CON:

For Time
95 lb Front Squat - 20
HSPU - 8
50 lb KB Swing - 20
HSPU - 8
20 lb Wall Ball - 20
HSPU - 8
Toes 2 Bar - 20
HSPU - 8
135 lb Back Squat - 20
HSPU - 8

ASSISTANCE:

Side Ab Planks - 1 min each
L-Sit - 2xFailure
Ab Wheel - 30

6/13/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10
Assisted Pistols - 20

SNATCH WORK:

Snatch Pull @ 110% 1RM - 2x3
Snatch Balance - 1RM
Squat Snatch - 5(65%), 5(75%), 5(85%)

MET-CON:

21-15-9

95 lb Power Snatch
Pull-up
Buy-Out: DU - 100

ASSISTANCE:

Core Complex - 1 Round

Toes 2 Bar - Max Rep
Sit-up - Max Rep
Ab Plank - Max Time

6/11/12 - MONDAY

STRENGTH AND CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

STRENGTH:

1. Back Squat - 5(65%), 5(75%), 5(85%)
Note: Add 10 lbs to your 1RM base from previous cycle

2. Shoulder Press - 5(65%), 5(75%), 5(85%)
Note: Add 5 lbs to your 1RM base from previous cycle

MET-CON:

EMOTM - 10 min Cap

205 lb Power Cleans - 3

ASSISTANCE:

Push Complex - 2 Rounds
195 lb Close Grip Bench Press - Max Rep
40 lb DB Shoulder Press - Max Rep
50 lb Weighted Ring Dip - Max Rep
40 lb DB Push Press - Max Rep

6/9/12 - SATURDAY

FGB ALTERNATE


WARM-UP:
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

SKILL WORK:
Muscle-up - 10
Assisted Pistols (alternating) - 20

MET-CON:
3 Rounds
Burpee
75 lb SDHP
24" Box Jump
75 lb Thruster
Chest 2 Bar Pull-up
1 min Rest

Note: With a continuous running clock, do a 1 minute AMRAP for each movement. Timer does not pause between movements - move immediately to the next movement for best score possible. Rest for 1 minute after each round. Each reap counts as 1 point. Your score for the workout will be your total points/reps.

ASSISTANCE:
Superset #1 - 3 Rounds
95 lb Skull Crusher - Max Rep
Close Grip Pull-up - Max Rep

Superset #2 - 3 Rounds
50 lb Weighted Ring Dips - Max Rep
50 lb Weighted Pull-up - Max Rep

6/7/12 - THURSDAY

AMRAP BURSTS

WARM-UP:

Burgener Warm-up: CLEANS
135 lb Squat Clean - 2x10

MET-CON:

2 min AMRAP

Burpees

Rest 2 min

2 min AMRAP

95 lb Hang Power Cleans

Rest 2 min

2 min AMRAP

95 lb Front Squats

Rest 2 min

2 min AMRAP

95 lb Push Press

Rest 2 min

2 min AMRAP

Sit-up

6/6/12 - WEDNESDAY

SNATCHES & AMRAP

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

MET-CON:

20 min AMRAP

Pull-up - 5
95 lb Power Snatch - 10
20 lb Wall Ball - 15

ASSISTANCE:

Superset - 2 Rounds

1 Leg Squat - Alternate - 20
Toes 2 Bar - Max Rep

Ab Plank 2xFailure

6/4/12 - MONDAY

DELOAD - CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

SKILL WORK:

Muscle-up - 10

MET-CON:

Ladder AMRAP
50 lb KB Swing
95 lb OH Squat
Note: Do one rep of each on min 1, two reps of each on min 2, etc. Go as long as you can while completing all reps within 1 minute.

ASSISTANCE:

Superset - 3 Rounds
Skull Crusher Push-ups - Max Rep
Double Rope Pull-ups - Max Rep

6/2/12 - SATURDAY

STRENGTH and SPEED

WARM-UP:
Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

STENGTH & SPEED WORK:
1. Deadlift - 5(75%), 3(85%), 1+(95%)

2. Bench Press - 5(75%), 3(85%), 1+(95%)

3. EMOTM - 10 min Cap
135 lb Power Snatch - 3
Pull-up - 5

4. 5 Rounds Max Reps
40 lb DB Clean & Jerk - 1 min
Rest - 1 min

ASSISTANCE:
Pull-Push Supersets - 2 Rounds Each
1. 50 lb Weighted Ring Pull-up - Max Rep
Push-up - Max Rep

2. HSPU - Max Rep
165 lb Bent Over Row - Max Rep

5/31/12 - THURSDAY

CLEANS

WARM-UP:

Burgener Warm-up: CLEANS
135 lb Squat Clean - 2x10

CLEAN WORK:

Clean Pull @ 100% - 2x3
Squat Clean - 5(75%), 3(85%), 1+(95%)

MET-CON:

3 Rounds for Time

10' L-Sit Rope Climb - 2
135 lb Weighted Lunges - 10
50 lb KB Swing - 20
135 lb Front Squat - 10
Burpee - 20

ASSISTANCE:

Core Strength Complex

Right Side Plank - 1 min
Left Side Plank - 1 min
Ab Wheel - 25

5/30/12 - WEDNESDAY

SNATCHES

WARM-UP:

Burgener Warm-up: SNATCH
95 lb Squat Snatch - 2x10

SNATCH WORK:

Snatch Pull @ 100% - 2x3
Snatch Push Press - 1RM
Squat Snatch - 5(75%), 3(85%, 1+(95%)

MET-CON:

7 min AMRAP

Muscle-up - 2
95 lb SDHP - 10

ASSISTANCE:

Core Strength Complex - 1 Round

Toes 2 Bar - Max Rep
Sit-up - Max Rep
Ab Plank - Max Time

5/28/12 - MONDAY

STRENGTH & SPEED


WARM-UP:
Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

STRENGTH & SPEED:
1. Back Squat 5(75%), 3(85%), 1+(95%)

2. Shoulder Press - 5(75%), 3(85%), 1+(95%)

3. EMOTM with 10 min Time Cap
175 lb Power Clean & Jerk - 3
Ring Dip - 10

ASSISTANCE:
Press Complex - 3 Rounds
Close Grip Bench - Max Reps
50 lb DB Shoulder Press - Max Reps
50 lb Weighted Ring Dip - Max Reps
50 lb DB Push Press - Max Reps

5/26/12 - SATURDAY

STRENGTH and SPEED

WARM-UP:

Burgener Warm-up: SNATCH
20 lb DB Weighted 30" Box Jump - 2x10

STRENGTH:

1.Deadlift - 3(70%), 3(80%), 3+(90%)

2. Bench Press - 3(70%), 3(80%), 3+(90%)

3. EMOTM with 10 min Cap
135 lb Power Snatch - 3

ASSISTANCE:

Pull Complex - 2 Rounds
70 lb Weighted Pull-up - Max Rep
165 lb Bentover Row - Max Rep
Strict Pull-up - Max Rep
Inverted Row - Max Rep

Rest 2 Hours

MET-CON:

8 Rounds

400 meter Sprints
Rest 90 sec

5/24/12 - THURSDAY

CLEANS

WARM-UP:

Burgener Warm-up: CLEAN
135 lb Squat Clean - 2x10

CLEAN WORK:

Clean Pull @ 100% (of Clean 1RM) - 2x3
Push Jerk - 1RM
Squat Clean - 3@70%, 3@80%, 3@90%

MET-CONS:

3 Rounds for Time

165 lb Push Jerk - 6
165 lb Front Squat - 12

Rest 5 min

3 Rounds for Time

Muscle-up - 3
Wall Ball - 25

ASSISTANCE:

Core Complex - 2 Rounds
Left Side Plank - 1 min
Right Side Plank - 1 min
Ab Wheel - 20