3/20/12 - FRIDAY

Warm-up:
3 Rounds
95 lb Shoulder Press - 10
DU - 50

Met-Con:
2 Rounds for Time
HSPU - 10
95 lb SDHP - 20
20 lb Wall Ball - 30
Pull-up - 40
24" Box Jump - 50

Technique:
10 min form work
Push Jerk
Work up 1RM where able to keep perfect form

Assistance:
Superset #1
Tricep Pull Over - 2x8-12
50 lb KB Fron Raise - 2x15-20
Superset #2
Close Grip Bench Press - 2x8-12
DB Lateral Raise - 2x15-20

3/28/12 - WEDNESDAY

Warm-up:
75 lb Squat Clean (3 sec hold at bottom) - 5
Chest 2 Bar Pull-up - 10

Strength:
5-5-3-3-1-1
Deadlift

Met-Con:
4 Rounds for Time
115 lb OH Squat - 5
T2B - 10
50 lb KB Swing - 15

Assistance:
Superset #1
L-Sit Rope Climb - 2x3
Lateral Bench Hops - 2x12
Superset #2
Strict Ring Pull-up - 3xFailure
Mountain Climbers - 3x30

DB Hammer Curls - 2x15-20

3/26/12 - MONDAY

Warm-up:
95 lb Front Squat (3 sec hold @ bottom) - 5
95 lb Push Press - 10

Strength:
5-5-3-3-1-1
Bench Press

Met-Con:
Open WOD 12.5
7 min AMRAP
100 lb Thruster - 3
Chest 2 Bar Pull-up - 3
100 lb Thruster - 6
Chest 2 Bar Pull-up - 6
100 lb Thruster - 9
Chest 2 Bar Pull-up - 9
100 lb Thruster - 12
Chest 2 Bar Pull-up - 12
etc...

Assistance:
Superset #1
Ring Dip - 2xFailure
HSPU - 2xFailure
Superset #2
Skull Crusher - 2x12-15
Shoulder Press - 2x12-15

3/24/12 - Saturday

Warm-up:

95 lb Front Squat (3 sec hold @ bottom) - 8

30" Box Jumps - 8

Technique:

Deadlift - 2-2-2-2-2-2-2

Met-Con:

15 min AMRAP

75 lb OH Squat - 10

Pull-up - 10

3/23/12 - FRIDAY

Warm-up:
3 Rounds
115 lb Push Press - 10
115 lb Power Snatch - 5

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

Met-Con:
3 min AMRAP
95 lb Shoulder Press
Rest 1 min
3 min AMRAP
50 lb KB Swing
Rest 1 min
3 min AMRAP
Burpee
Rest 1 min
3 min AMRAP
DU

Assistance
Superset #1
Ring Dips - 2xFailure
Toes 2 Bar - 2xFailure
Superset #2
JM Press - 2x12-15
Turkish Getup - 2x10-12

3/21/12 - WEDNESDAY

Warm-up:
3 Rounds
50 lb Goblet Squat - 8
Broad Jump - 8

Strength:
3-3-3-3-3-1RM
Back Squat
Use 90% of your 1RM for the sets of 3

Met-Con:
21-15-9
135 lb Clean
24" Box Jump

Assistance:
Superset #1
Good Mornings - 2x15-20
Close False Grip Pull-up - 2xFailure
Superset #2
24" Weighted Step-up - 2x10-12
High Pull - 2x12-15

EZ Bar Bicep Curls - 2x15-20

3/19/12 - MONDAY

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

Strength:
Shoulder Press - 3-3-3-3-3-1RM
Sets of 3 at 90% 1RM. Final set for 1RM.

80% Push Press - 2xFailure
2 sets to failure at 80% 1RM. 90 sec rest between sets.

Met-Con:
"LYNNE"
5 Rounds for Max Reps
BW Bench Press
Pull-up
Each round do max reps of bodyweight bench and pull-ups. No rest between exercises. Rest after each round while partner completes round. Be quick with transitions.

Assistance:
Superset #1
Ring Dip - 2x15-20
DB Shoulder Press - 2x15-20
Superset #2
Skull Crusher Push-up - 2x15-20
Reverse DB Flies - 2x15-20

3/17/12 - SATURDAY

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

Technique:
Musclej-up - 3 reps

Met-Con:
For Time
Muscle-up - 5
Wall Climb - 10
Ring Dip - 15
115 lb SDHP - 20
155 lb Bench Press - 25
Pull-up - 30
30 lb DB Push Press - 35
50 lb KB Swing - 40
Hand Release Push-up - 45
Sit-up - 50
DU - 100
Run - 800 meter

Assistance:
Superset #1
JM Press - 2x12-15
KB Front Raise - 2x12-15
Superset #2
DB Kickback - 2x12-15
DB Lateral Raises - 2x12-15

3/16/12 - FRIDAY

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

Technique:
95 lb Clean - 3x5

Met-Con:
7 min AMRAP
95 lb Snatch - 20
20 lb Wall Ball - 10

Rest 5 min

7 min AMRAP
185 lb Clean - 5
Burpee - 15

Assistance:
Superset
165 lb Glute Bridge - 2x12-15
Inverted Row - 2xFailure

L-Sit - 3xFailure
Bicep Curls - 2x12-15

3/15/12 - THURSDAY

Warm-up:
3 Rounds
Pull-up - 10
Broad Jump - 8

Technique:
Push Press - 3x10

Met-Con:
Open WOD 12.3
18 min AMRAP
24" Box Jump - 15
115 lb Push Press - 12
Toes 2 Bar 9

Assistance:
Weighted Pull-up - 4x6-8
High Pull - 2x12-15

3/10/12 - SATURDAY

Warm-up:
3 Rounds
Butterfly Pull-up - 5
36" Box Jump - 5

Strength:
Front Squat @ 85% 1RM - 3x6

Met-Con:
"CINDY"
20 min AMRAP
Pull-up - 5
Push-up - 10
Squat - 15

Assistance:
Superset #1
Weighted Close False Grip Pull-up
Weighted 24" Step-up
Superset #2
Inverted Row
Glute Bridge

EZ-Bar Bicep Curls - 2x12-15

3/9/12 - FRIDAY

Warm-up:
3 Rounds
HSPU - 5
DU - 50

Strength:
Bench Press @ 85% 1RM - 3x6

Met-Con:
For Time
75 lb Shoulder Press - 50
21-15-9
95 lb Hang Power Snatch
Toes 2 Bar

Assistance:
Superset #1
Weighted Ring Dips - 2x12-15
High Pull - 2x15-20
Superset #2
Skull Crusher Push-up - 2x15-20
Lateral Side Raises - 2x12-15

Ab Plank - 1xFailure

Notes:
Met-Con: the only "scheduled" rest in this WOD is the time it takes to change the weight from 75 lbs to 95 lbs.
Have fun!!!

3/7/12 - TUESDAY

Warm-up:
3 Rounds
95 lb Power Cleans - 10
24" Box Jumps - 15

Strength:
Sumo Deadlift - 7x3 @ 90% 1RM

Met-Con:
10 Rounds
100 meter Hill Sprints

Assistance:
Superset #1:
T2B - 2x20
Glute Bridge - 2x15
Superset #2:
10' L-Sit Rope Climb - 2x3
Weighted Step-up - 2x12

EZ-Bar Bicep Curls - 2x12-15

Notes:
Hill Sprints: sprint the full 100 meters, then immediately walk back to the starting point. Once you reach the starting point, immediately begin the next sprint. The only rest you get is the walk back to the start.

3/5/12 - MONDAY

Warm-up:
3 Rounds
HSPU - 5
Ring Dips - 10

Strength:
Seated Shoulder Press, top half from rack - 4x3
Shoulder Press, 80% 1RM - 3xFailure

Met-Con:
5 min AMRAP
Ring Dip - 10
50 lb KB Swing - 15

Rest 3 min

5 min AMRAP
Push-up - 15
DU - 30

Assistance:
Superset #1
Close Grip Bench - 2x10-12
Reverse DB Flies - 2x15-20
Superset #2
Skull Crusher - 2x8-12
DB Front Raise - 2x15-20

Sit-up - 1x50

Notes:
Seated Shoulder Press: set bench in vertical seated position. Place bar on pins at setting just above your head. Press to full extension. Place bar on pins and reset for each rep.
Shoulder Press: do regular standing shoulder press using 80% of your 1RM weight.

3/2/12 - FRIDAY

Warm-up:
3 Rounds
DB Shoulder Press - 10
DU - 50

Strength:
HSPU - 3xFailure
Shoulder Press - 8-8-8-8-2-2

Met-Con:
12 min AMRAP
2 Rounds
95 lb Push Press - 20
T2B - 10
2 Rounds
Push-up - 20
95 lb Hang Power Snatch - 10

Assistance:
Superset
Ring Dip
50 lb KB Front Raise
Superset
Skull Crusher Push-up
Lateral Raises

Ab Wheel - 2x20

Notes:
Met-Con: 1 round = 2 rounds of push press & T2B and 2 rounds of push-up & hang power snatch.