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