4/30/12 - MONDAY

TEAM WOD

Warm-up:

 Burgener Warm-up: SNATCH
95 lb Hang Squat Snatch - 3x5
30" Seated Box Jumps - 1x10

Met-Con:

TEAM WOD
5 Rounds
50 lb KB Swing - 30 reps
DU - Max Reps

Assistance:

Tri Complex - 2 Rounds
185 lb Close Grip Bench
30 lb Weighted Ring Dip
Ring Dip
Skull Crusher Push-up

Notes:
Met-Con: This is a 2 person WOD. 1st person starts with KB Swings. 2nd person does max number of DU while 1st person completes 30 reps of KB Swing. Once 1st person completes 30 reps KB Swing, switch. Person with the most total reps of DU wins.
If you don't have a partner. Do 5 Rounds for time and max DU reps. Do max reps of DU in 1 min 30 sec each round.

4/28/12 - SATURDAY

Muscle Snatch - 1RM
Muscle-up - 5 reps

Met-Con:
For Time
DU - 100
Pull-up - 100
Push-up - 200
Squat - 300
DU - 100

Assistance:
Push Complex - 2 Rounds
Seated Shoulder Press (top half)
Shoulder Press
Incline Ring Push-up
DB Lateral Raise

Notes:
Met-Con: sequence the Pull-ups, Push-ups, and Squats however you like. You must complete specified reps for each before moving on to DU buy-out.

4/26/12 - THURSDAY

CALORIE KILLER

WARM-UP:
Burgener Warm-up: CLEAN
Squat Clean & Jerk @ 75% - 3x2

MET-CON:
EACH FOR TIME
1. SQUAT & DU
Buy-in: 50 lb KB Swing - 50
3 Rounds
135 lb Front Squat - 10
DU - 75
Buy-out: 135 lb OH Hold - 1 min

Rest 3 minutes

2. SNATCH & JUMP
Buy-in: Burpee - 25
3 Rounds
50 lb 1 Arm DB Power Snatch - 10
24" Box Jump - 25
Buy-out: 135 lb OH Hold - 1 min

Rest 3 minutes

3. RUN

Run - 1.25 miles

ASSISTANCE:
TRICEPS COMPLEX
Weighted Ring Dips - 2xFailure
Ring Dips - 2xFailure
Triceps Push-up - 2xFailure
DB Kickbacks - 2xFailure

4/25/12 - WEDNESDAY

OLYMPIC & SPEED ENDURANCE

Warm-up:

Burgener Warm-up: SNATCH
10 Rounds
75 lb Power Snatch - 1
75 lb OH Squat - 1

Snatch Work:

Snatch Balance - med 1RM
2 Position Snatch @ 85% - 3x1 (Start with Hang Snatch)

Met-Con:

10 min AMRAP
135 lb Push Press - 5
Toes 2 Bar - 10

Assistance:

Pull Complex - 2 Rounds
30 lb Weighted Pull-up - Failure
Strict Pull-up - Failure
Inverted Row - Failure
135 lb Barbell Row - Failure

4/23/12 - MONDAY

STRENGTH

Burgener Warm-up: CLEAN

1. Squat
Warm-up:
50 lb Goblet Squat (3 sec hold at bottom) - 10
30" Seated Box Jump - 10
Front Squat - 2 Warm-up Sets
ME Lift:
Front Squat 5-5-3-3-1-1RM
Back Squat @ 75% - 2xFailure (60 sec rest)

2. Press
Warm-up:
65 lb High Hang Muscle Snatch - 10
Push-up - 15
Bench Press - 2 Warm-up Sets
ME Lift:
Bench Press 5-5-3-3-1-1RM
Shoulder Press @ 75% - 2xFailure (60 sec rest)

3. Pull
Warm-up:
Deadlift - 2 Warm-up Sets
ME Lift:
Deadlift 5-5-3-3-1-1RM
Power Clean @ 75% - 2xFailure (60 sec rest)

4/21/12 - SATURDAY

STAMINA KILLER

Warm-up:
Burgener Warm-up: SNATCH
2 Rounds
Seated 30" Box Jump - 8
Burpee Pull-up - 8

Skill Work:
Muscle-up - 5 reps
Muscle Snatch - 1RM

Met-Con:
2 Rounds for Time
95 lb Push Press - 25
Run - 200m
Toes 2 Bar - 25
Run - 200m
24" Box Jump - 25
Run - 200m
Push-up - 25
Run - 200m
Sit-up - 25
Run - 200m
Pull-up - 25
Run - 200m
65 lb OH Squat - 25
Run 200m

Assistance Work:
Core Complex
L-Sit for Max Time
Ab Plank for Max Time
Windshield Wipers to Failure

4/19/12 - THURSDAY

OLYMPIC AND SPEED ENDURANCE

NOTE: WE ARE TRYING OUT A NEW SCHEDULE THIS WEEK. WE WILL BE RESTING TUESDAY AND FRIDAY. THE PLAN IS TO TRY THIS OUT FOR A WHILE...

Warm-up:
Burgener Warm-up: CLEAN
2 Rounds
Goblet Squat - 10
DB Shoulder Press - 12

Clean & Jerk Work:
2 Position Cleans @ 85% - 3x1
1 Clean Deadlift + 3 Shrugs @ 90% - 2x4

Met-Con:
3 Rounds for Max Reps
3 min AMRAP (1 min on each movement)
HSPU
135 lb Front Squat
50 lb KB Swing
1 min Rest

Assistance:
Shoulder Complex
95 lb Upright Row (to nipple) - Failure
95 lb Shoulder Press - Failure
65 lb Hang Muscle Snatch (Upper Body Dominant) - Failure
Ring Dip - Failure

Notes:
Met-Con: Complete 3 rounds. Each round is a 3 min AMRAP with 1 minute spent on each exercise. After 1 min of HSPU, move to Front Squats; after 1 min of Front Squats, move to KB Swing; then rest 1 min. Clock runs continuously - do not pause it for transition times. Record reps - score is total number of reps.
Upright Row: Use a wider grip than normal high pull. Only pull bar up to nipple level.
Hang Muscle Snatch: This is meant to be an upper body exercise. Try not to jump the weight up very much...
Shoulder Complex: If you have the energy and time, do 2 rounds.

4/18/12 - WEDNESDAY

OLYMPIC and SPEED

Warm-up:
Burgener Warm-up: Snatch
2 Rounds
75 lb Snatch Balance - 8
50 lb KB Swing - 10
Push-up - 12

Snatch Work:
2 Position Snatch @ 85% - 3x1
Snatch Push Press - 90% 1RM
Snatch Pull - 2x3RM

Met-Con:
15-12-9-6-3
95 lb Hang Power Snatch
Burpee

Assistance:
Pull-up Complex - 2 Rounds
30 lb Weighted Pull-up - Failure
Strict Pull-up - Failure
Inverted Row - Failure

Notes:
Do at least 2 warm-up sets before each exercise!!!
2 Position Snatch: full Snatch and Hang Snatch.
Snatch Push Press: lift at about 90% of your 1RM.
Pull-up Complex: work each set to failure. Move from one exercise directly to the other - 10 sec max transition time. Rest about 3 min between rounds.

4/16/12 - MONDAY

STRENGTH AND SPEED

Burgener Warm-up: Snatch

1. Squat
Warm-up:
30" Seated Box Jumps - 1x10
Max Height Box Jump
ME Lift:
Back Squat - 1RM
Front Squat RP @ 75% - 2xFailure

2. Press
Warm-up:
2 Rounds
DB Shoulder Press - 10
DU - 50
ME Lift:
Shoulder Press - 1RM
Bench Press RP @ 65% - 2xFailure

3. Pull
Warm-up:
SDHP - 2x10
ME Lift:
Power Clean - 1RM
Deadlift RP @ 70% - 2xFailure

Assistance:
Superset
Weighted Ring Dip - 3x10-12
Weighted Close Grip Pull-up - 3x10-12

Notes:
Always do warm-up sets for the ME Lifts before doing full working sets!!!

4/14/12 - SATURDAY

Warm-up:
Burgener Warm-up - Clean
2 Rounds
50 lb Goblet Squat - 5
Seated 30" Box Jump - 10

Olympic Lift:
CLEAN WORK
3 Position Cleans @ 75% - 3 sets
Behind the neck Jerk - medium 1RM
1 Clean + 3 Shrugs @ 85% - 2x4

Met-Con:
COMPLETE FOR TIME
3 Rounds
HSPU - 10
24" Box Jump - 20
3 Rounds
95 lb Shoulder Press - 10
50 lb KB Swing - 20
Complete
Burpees - 30

Assistance:
Weighted Pull-up - 3x6-8
DB Lateral Raises - 3x12-15

4/13/12 - FRIDAY

Warm-up:
Burgener Warm-up - Snatch
2 Rounds
75 lb OH Squat - 5
Seated Broad Jump - 10

Olympic Lift:
Snatch Work
3 Position Snatches @ 75% - 3 sets
Snatch Pull @ 90% - 2x3
Snatch Push Press - medium 1RM

Met-Con:
3 Rounds Each for Time
95 lb OH Squat - 6
Pull-up - 12
DU - 24
95 lb OH Squat - 6
Pull-up - 12
DU - 24
Rest 2 min (or while partner goes)

Assistance:
Superset
Weighted Ring Dips - 3x8-10
Weighted 30" Box Jumps - 3x10

4/11/12 - WEDNESDAY

Warm-up:
2 Rounds
Seated 30" Box Jumps - 8
Chest 2 Bar Pull-up - 15

1. Deadlift from Rack 4x3

2. EMOTM with 10 min cap
Muscle-up - 2 reps

3. 5 min AMRAP - Pull Complex
155 lb Deadlift + Power Clean + Squat Clean

Assistance:
Barbell Row - 3x12-15
Strict Close Grip Pull-up - 3xFailure

Notes:
Seated Box Jump - do a 30" box jump starting from the seated position. You may sit on a bench or smaller plyo box.
Deadlift from Rack - do the deadlift with range of motion from knees up. Use board, rack, or platforms to rest weight on. Work up to 3RM in 4 working sets.
EMOTM with 10 min cap - do 2 muscle-ups every minute on the minute for as long as you can. If you make it to 10 min, then 10 min is your end point.
Pull Complex - use 155 lbs for all lifts. Each round = 1 Deadlift, 1 Power Clean, and 1 Squat Clean. Do not let go of the bar during a round if possible.

4/9/12 - MONDAY

Warm-up:
Burgener Warm-up
5 Rounds
115 lb Push Jerk - 3
115 lb Front Squat - 3

Strength/Technique:
Push Jerk - 10RM

Met-Con:
5 Rounds for Time
65 lb Thruster - 12
200m Run

Assistance:
Superset
Ring Dip - 3x12-15
DB Shoulder Press - 3x12-15

4/6/12 - FRIDAY

Warm-up & Skill:
Inch Worm Push-ups - 15
5 min Progressions
Press, Push Press, Push Jerk

Met-Con:
3 Rounds Each for Time
Run 400 meters
135 lb Push Press - 10
Toes 2 Bar - 15
20 lb Wall Ball - 20
50 lb KB Swing - 25
Rest 2 min

Assistance:
Ab planks 2x90 sec

4/4/12 - WEDNESDAY

Warm-up:
Complete
20 lb Medicine Ball Cleans - 20
DU- 100

Strength:
2-2-2-2-2
Front Squat

Met-Con:
3 Rounds for Max Rep
Ring Dip
75 lb Hang Power Snatch
24" Box Jumps
Do 3 sets of 3o sec on, 10 sec off for each exercise per round. So do a total of 90 sec ring dips before moving to next exercise. 10 sec rest after each set.

Assistance
Weighted Pull-up - 3x8-10

4/2/12 - MONDAY

Warm-up:
3 Rounds
95 lb Front Squat - 8
HSPU - 8

Met-Con:
"JEREMY"
21-15-9
95 lb OH Squat
Burpee

Strength:
Shoulder Press - 5x3

Superset
JM Press - 2x12-15
Upright Row - 2x12-15

Tri Push-up - 2xFailure