2/29/12 - WEDNESDAY

Technique:
Squat Clean

Warm-up:
3 Rounds
95 lb Squat Clean - 5
30" Box Jump - 10

Strength:
3-3-3-3-3
Front Squat
Front Squat RP - 3xFailure

Met-Con:
5 min AMRAP
135 lb Power Cleans

Assistance:
Superset:
Weighted Pull-up - 2x12-15
Ab Plank - 2x1.5 min
Superset:
Inverted Row - 2x15-20
Glute Bridge - 2x12-15

Bicep Curl - 2x15-20

2/27/12 - MONDAY

Warm-up:
3 Rounds
Shoulder Press - 5
Ring Dips - 10
T2B - 10

Technique: Ring Dips

Strength:
5-5-5-3-3
Bench Press
Bench Press RP - 3xFailure

Met-Con:
Death by HSPU & Pull-up
HSPU
Pull-up

Assistance:
Superset: JM Press & Lateral Side Raises - 2x10-12
Superset: High Pull & DB Kickbacks - 2x10-12
Ab Wheel - 2x15-20

Notes:
Met-Con: 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.

2/25/12 - SATURDAY

Warm-up:
3 Rounds
75 lb Squat Snatch - 5
Butterfly Pull-up - 15

Strength:
OH Squat - 1RM

Met-Con:
10 Rounds for Time
10' Rope Climb from Seated Position - 1
95 lb Back Squat - 20
50 lb KB Farmer Carry - 50 meter

Assistance:
Pullover - 2x12-15
Weighted Reverse Grip Pull-up - 2x10-12
Bicep Curls - 2x12-15

Notes:
Rope Climb: start in a seated position, but use your legs on the rope once you are able - don't use legs to help push off of floor.

2/24/12 - FRIDAY

Warm-up:
3 Rounds
Kipping HSPU - 5
Burpee Pull-up - 10

Skill:
Muscle-up - 5-10 reps

Strength:
Weighted Ring Dips - 5x5

Met-Con:
For Time
Wall Climb - 20
5 Rounds
Hand Release Push-up - 20
DU - 100

Assistance:
Seated DB Shoulder Press - 2x15-20
DB Lateral Raise - 2x15-20
Skull Crusher - 2x10-12

2/22/12 - WEDNESDAY

Warm-up:
3 Rounds
50 lb Goblet Squats - 10
Broad Jump - 5

Technique/Skill:
Squat Snatch - 2x10

Strength:
Snatch Grip Deadlift - 3RM

Met-Con:
8 min AMRAP
135 lb Power Clean - 8
20 lb Wall Ball - 12

Assistance:
Single Arm Barbell Row, RH - 2x10-12
Single Arm Barbell Row, LH - 2x10-12
Weighted Step-up - 2x10-12
Glute Bridge - 2x10-12

2/20/12 - MONDAY

Warm-up:
3 Rounds
HSPU - 5
DU - 75

Technique:
Push Press - 2x10
Practice from the front rack position

Strength:
Push Press - 5x3RM
Build up to your 3RM in 5 sets

Met-Con:
For Time
Tabata Burpees to 100 reps
21-15-9
95 lb Shoulder Press
Toes 2 Bar

Assistance:
Close Grip Bench Press - 2x15-20
Skull Crusher Push-up - 2x12-15
DB Kickbacks - 2x15-20

Notes:
Met-Con: complete the whole met-con for time. For the Burpee portion, do Tabata sets (20 sec work, 10 sec rest) until you reach 100 reps. Once you reach 100 reps, start the 21-15-9 portion.

2/18/12 - SATURDAY

Warm-up:
3 Rounds
OH Squat - 10
SDHP - 10

Strength:
5-4-3-2-1
Squat Clean

Met-Con:
For Time
50 lb KB Swing - 50
24" Box Jump - 40
Pull-up - 30
20 lb Wall Ball - 20
75% 1RM Deadlift - 10
Run - 800 meters

Assistance:
10' L-Sit Rope Climb - 3x2
Ab Plank - 2x2 min

2/17/12 - FRIDAY

Warm-up:
3 Rounds
30 lb DB Clean & Jerk - 10
Ring Push-up - 10

Skill:
Muscle-up Progressions

Strength:
1-1-1-1-1
Snatch Grip Jerk (behind the head) - hold in top position for 10 seconds
Do a few warm-up sets before starting working sets - start with PVC

Met-Cons:
4 Rounds for Time
135 lb Hang Power Snatch - 6
Ring Dips - 12
DU - 40

Rest 3 min

3 Rounds
HSPU - 10
T2B - 15

Assistance:
JM Press - 2x8-12
OH Extension - 2x8-12
Triceps Push-up - 1xFailure

2/15/12 - WEDNESDAY

Warm-up:
3 Rounds
Squat Snatch - 10
30" Box Jump - 10

Technique:
Back Squat - 3x10

Strength:
Back Squat - 1RM

Met-Con:
5 Rounds
75 lb Thruster - 15
Sumo Deadlift High Pull - 15

Assistance:
Glute Bridge - 2x12-15
Weighted Step-up - 2x12
Close Grip Alternating Pull-up - 3xFailure
Bent Over Barbell Row - 2x6-8
Bicep Curl - 2x12-15

2/13/12 - MONDAY

Warm-up:
Complete
Wall Climb - 10
DU - 200

Technique:
Push Press - 3x10

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

Met-Con:
21-15-9
95 lb Push Press
Burpee

Assistance:
DB Shoulder Press - 2x12-15
Skull Crusher Push-up - 2x12-15
Ring Dip - 2x12-15

Notes:
Here's an example of the Board Press: http://www.youtube.com/watch?v=WgLinau1oxg. You can use 4x4's, phone books, etc...

2/11/12 - SATURDAY

Warm-up:
3 Rounds
75 lb Squat Snatch - 5
DU - 50

Strength/Skill:
5-4-3-2-1
OH Squat

Met-Con:
5 Rounds
Run - 560 meters
135 lb Front Squat - 10
24" Box Jump - 20

Assistance:
10' L-Sit Rope Climb - 5x1
Weighted Pull-up - 5x5
High Pull - 2x12-15

2/10/12 - FRIDAY

Warm-up:
3 Rounds
75 lb Push Press - 15
50 lb Goblet Squat - 10

Mobility:
Shoulder - work for 5 min

Strength:
Close Grip Bench - 3x5
Do 2-3 warm-up sets - use those sets to help determine proper weight for working sets.
Working sets should be near max efforts.

Met-Con:
10 min AMRAP
155 lb Push Press - 5
Burpee - 10

Rest 3 min

Complete For Time
HSPU - 30

Assistance:
Seated DB Press - 2x15-20
DB Lateral Raise - 2x15-20
Triceps Push-up - 30+
DB Kickbacks - 2x15-20

2/8/12 - WEDNESDAY

Warm-up:
3 Rounds
75 lb OH Squat - 12
50 lb KB Swing - 15

Technique:
Deadlift - 3x10

Strength:
Deadlift - 1RM
Deadlift RP - 3xFailure

Met-Con:
"FRAN"
21-15-9
95 lb Thruster
Pull-up

Assistance:
Good Mornings - 2x12-15
36" Box Jumps - 2x12
Single Arm Barbell Row, RH - 2x8-10
Single Arm Barbell Row, LH - 2x8-10

2/6/12 - MONDAY

Warm-up: (focus on Push Press technique)
3 Rounds
75 lb Push Press - 10
Burpee - 10

Technique:
Shoulder Press - 3x10

ME Lift:
Shoulder Press - 1RM (Work up to in about 5 sets)
Shoulder Press RP - 3xFailure

Met-Con:
3 Rounds for Time
135 lb Bench Press - 10
Toes 2 Bar - 10
95 lb OH Squat - 10

Assistance: (always optional)
JM Press - 2x10-12
Body Skull Crushers - 2x12-15
Ring Dips - 3x12-15

Notes:
Warm-up and Technique - focus on good form and developing technique.
Rest Pause sets - pick a weight that you can do at about 7-10 reps in the first set. Rest 30 seconds only between sets.
Skull Crusher Incline Pushup- put your barbell in the low bench press position on your rack, use a close grip/skull crusher grip in an incline pushup position, and do a skull crusher pushup by lowering your head to the bar. Maintain a ridgid/planked core.

NEW SCHEDULE

We are going to start a somewhat new schedule this week:

Monday = Upper Body ME
Tuesday = Rest
Wednesday = Lower Body ME
Thursday = Rest
Friday = Met-Con's with Upper Body focus
Saturday = Met-Con's with Lower Body focus

ME Days - Includes warm-up, technique, ME lift followed by Rest Pause sets, a short intense met-con, and assistance work.

Rest - complete rest, play a sport, light cardio, mobility...

Friday and Saturday's - we will do occasional alternate heavy lifts depending on how we are doing (if we did Deadlift ME earlier in the week, we may lift heavy on squats...). We will also do more traditional Crossfit workouts with a focus on upper or lower body.

2/2/12 to 2/4/12 -THURSDAY TO SATURDAY

We are taking an extra two days of rest this week. No workouts today or tomorrow.

2/1/12 - WEDNESDAY

Warm-up:
3 Rounds
Wall Climb - 5
Goblet Squat - 10

Strength:
3-3-3-3-3-3-3
Shoulder Press

Met-Con:
For Time and Rounds
4 Rounds for Time with 7 min Time Cap
185 lb Bench Press - 10
Ring Dip - 20
If completed within 7 min Time Cap, rest until end of 7 min
4 Rounds for Time with 7 min Time Cap
155 lb Push Press - 10
50 lb KB Swing - 20

Assistance:
DB Lateral Raises - 2x8-10
Front to OH Raises - 2x8-10
Body Skull Crushers - 2x12-15
DB Kickbacks - 2x12-15