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