10/31/12 - HALLOWEEN!!!

SPEED

MU - 10
Weighted Kneeling Jumps - 10

CONDITIONING

20 min AMRAP

Hand Release Chest Slap Push-up - 8
Chest 2 Bar Pull-up - 8
95 lb Shoulder Press - 8
24" Box Jump - 8

ASSISTANCE

Superset - 3 Rounds
70 lb KB Bent Over Row - Failure
185 lb JM Press - Failure

10/29/12 - MONDAY

SPEED

Burgener Warm-up: SNATCH
Snatch @ 65 lbs - 15
Ankle Weighted Box Jump (for Height) - 10

STRENGTH

Deadlift - 1RM
Front Squat @ 85% 1RM - 5,5,5,5,5+

CONDITIONING

3 Rounds for Time

115 lb OH Squat - 15
50 lb KB Swing - 20
Wall Climb - 3

ASSISTANCE

Superset - 3 Rounds
Hanging Wipers - Failure
155 lb Standing Calves - Failure

10/27/12 - SATURDAY

DRILLS and SPEED

Handstand Walks - 3 min
MU - 10
30 lb DB's Clean & Jerk - 20

STRENGTH

PUSH Complex - 4 Rounds
Overload: Top-Half Seated Shoulder Press - 5 RM
Strength: Shoulder Press - 5 RM
Strength-Speed: Push Press - 3 RM

Note: Increase weight each Round to hit RM. Rest 30-90 seconds between exercises. Overload - do max weight you can lift, set bar down on rack between reps. Strength - do max weight. Strength-Speed - do max weight you can perform explosive reps.

PULL: Compound Set - 3 Rounds
Bent Over BB Row - 8
Weighted Inverted Row - Max Rep

CONDITIONING

10 min AMRAP

20 lb Push Press Wall Ball - 12
Seated Rope Climb - 1
DU - 25

ASSISTANCE

Snatch Grip Shrug - 2x12-15

10/25/12 - THURSDAY

DRILLS

Burgener Warm-up: SNATCH
Snatch Balance - 3x3

SPEED

Snatch - 1RM
Clean & Jerk - 1RM
20" DB Weighted Box Jumps - 6x2

CONDITIONING

For Time

Buy-In: L-Sit - 30 sec

4 Rounds

155 lb Power Clean - 8
Sprint - 100m
Buy-Out: L-Sit - 30 sec

ASSISTANCE

Bulgarian Split Squat - 3x8-12 (each leg)
Back Extension - 2x20

10/24/12 - WEDNESDAY

SPEED DRILLS

Clapping Jump Push-ups - 15
MU - 10
Back Jumps - 10

STRENGTH and CONDITIONING

"LYNNE"

5 Rounds for Max Rep

Bench Press - body weight
Pull-ups
(Rest after each round)

Superset 1

HSPU - 4xFailure
Sit-up - 3x40

High Hang Muscle Snatch - 3x8-12
Reverse DB Flies - 1x12-15 (do immediately after last set of Snatch)

Superset 2

Barbell Shrug - 3x8-12
Ab Plank - 3x1 min

10/22/12 - MONDAY

SPEED

Burgener Warm-up: SNATCH (with 65 lbs)
Kneeling Jump (for height) -10
Standing Broad Jump (for distance) - 10

STRENGTH

Front Squat - 3RM
OH Squat - 5RM

CONDITIONING

5 min AMRAP

135 lb SDHP - 5
Toes 2 Bar - 10

ASSISTANCE

Oblique Landmines - 3x12-15
Standing Calf Raises - 3x15-20

10/20/12 - SATURDAY

WARM-UP

Wheelbarrows - 40 ft
MU - 10
Lunge Jumps (alt) - 12

STRENGTH

Shoulder Press - 3RM
Floor Press - 3x10-12
Skull Crush Push-up - 1xFailure

Giant Compound Set - 2 Rounds

Weighted Pull-up @ 70% 1RM - Failure
Strict Pull-up - Failure
Kipping Pull-up - Failure

Note: Move from one exercise to the next without rest. Rest between rounds only.

ASSISTANCE

Barbell Shrug - 3x8-12

CONDITIONING

3 Rounds for Time
50 lb Weighted Ring Dips - 10
135 lb High Hand Muscle Clean - 12
DU - 50

10/18/12 - THURSDAY

DRILLS and SPEED
Burgener Warm-UP: SNATCH
Kneeling Snatch - 1x10
Box Jump Ladder (20" then Max Height) - 1x10

Snatch Balance + 2 OH Squats (start at 80% Snatch 1RM) - 3x1
Snatch EMOTM @ 75% - 6x1
Clean & Jerk EMOTM @ 75% - 9x1

ASSISTANCE

Landmines - 3x10-12

CONDITIONING

3 Rounds for Time

95 lb Thruster - 15
50 lb KB Run - 100 meters
95 lb Front Rack Reverse Lunge - 10
50 lb KB Run - 100 meters

Notes:
Box Jump Ladder - jump onto a 20" plyo box, drop down on the opposite side, and immediately jump up onto a second box jump for max height. Space boxes from each other as needed. 
KB Run - you must carry the 50 lb KB for the 100 meter run. Carry it however you prefer.

10/17/12 - WEDNESDAY

SPEED

Clapping Push-up - 1x15
Clapping Pull-up - 1x10
Box Jump Overs (for Height) - 1x10

CONDITIONING and ASSISTANCE

3 Rounds for Max Rep

65 lb GHD Bench Press - Max Rep
MU - Max Rep
Rest as needed (1-3 minutes)

High Hang  Muscle Snatch - 3x10-12

3 Rounds for Max Rep - 40/20 TABATA

Pull-up
HSPU
Rope Climb
135 lb Shoulder to Overhead

Note: the TABATA is 40 seconds of work, followed by 20 seconds of rest for each exercise.

10/15/12 - MONDAY

SPEED and SKILL

Burgener Warm-up: CLEAN
Kneeling Jump for Height - 1x10
45 lb BB Seated Box Jump - 1x10

STRENGTH

Back Squat - 5RM
OH Squat - 3RM

CONDITIONING

Buy-In: Toes 2 Bar - 30

4 Rounds for Time

315 lb Deadlift -  1
24" Box Jump Burpees - 10

ASSISTANCE

Weighted Step-up - 2x12-14
Ab Work

SPEED and DRILLS

Burgener Warm: CLEAN
High Hang Clean - 5x3

STRENGTH

Bench Press - 5RM
DB Shoulder Press - 2xMR

Weighted Inverse Rows - 3x10
Band Pull Aparts - 3x10-12

CONDITIONING

Tabata - 8 Rounds
Ring L-Sit Pull-ups
95 lb Push Press

ASSISTANCE

JM Press - 3x10-12
Close Grip Pull-up - 3xMR

10/11/12 - THURSDAY

DRILLS

Kneeling Jump (for height) - 1x10
Kneeling Snatch - 1x10
Burgener Warm-up: SNATCH

SPEED

Clean and Jerk @ 65% - 6x2
Snatch @ 65% - 6x2
Box Squat @ 50% - 5x3

ASSISTANCE

24" Weighted Step-up 2x8-12

CONDITIONING

4 Rounds for Time

15 lb Wall Ball Abmat Sit-ups -10
225 lb Deadlift (drop/release each rep) - 3
DU - 50

10/10/12 - WEDNESDAY

WARM-UP and DRILLS

Kneeling Jump - 1x5
Kneeling Jerk - 1x10
Split Jerk Press - 1x10
Split Jerk Push Press - 1x10

SPEED

Push Jerk @ 65% - 6x2
Push Press - 3x Max Rep

CONDITIONING

3 Round Team WOD

70 lb KB Swing - 30
Wall Climb - 3

AMRAP

Burpee - 10
Pull-up - 10

Note: Teammate #1 does 30 KBS followed by 3 Wall Climbs = 1 Round. Meanwhile, Teammate #2 does AMRAP.  Once Teammate #1 completes 1 Round, switch with Teammate #2. Do for 3 Rounds.

ASSISTANCE

Weighted Ring Dip - 2xFailure
Close Grip Pull-up - 2xFailure

10/8/12 - MONDAY

SPEED and SKILL

Burgener Warm-up:CLEAN @ 65 lbs
Kneeling Jump - 1x10
High Box Jump (ascending) - 1x10

STRENGTH

Back Squat - 3RM

ASSISTANCE

Front Squat - 10RM

CONDITIONING

3 Rounds for Time

Run 400 meters
MU - 4
95 lb SDHP - 12

Notes: Do warm-up sets before Back and Front Squats. Try to reach RM in 3 to 5 sets. Once you reach a PR, don't do any more.

10/6/12 - SATURDAY

HYPERTROPHY and REPETITION

5 Rounds for Max Rep:
Bench Press @ 65% 1RM - MR
Rest 30 sec
Pull-up @ 50% weighted 1RM - MR
Rest 30 sec

Shoulder Press - 4x8-12
Reverse Dumbbell Flies - 3x8-12
Snatch Grip Shrug - 3x10-15

2 Rounds for Time:
Wall Climb - 5
95 lb Hang Power Snatch - 10

10/4/12 - THURSDAY

SPEED:
Clean & Jerk EMOTM @ 60% - 6x2
Snatch EMOTM @ 60% - 6x2
Box Squat @ 50% - 5x3

ASSISTANCE:
Reverse Lung - 2x12
Good Morning - 3x8

CONDITIONING:
4 Rounds for Time
Toes 2 Bar - 20
DU - 75

10/3/12 - WEDNESDAY

SPEED
Burgener Warm-up: SNATCH
Kneeling Snatch - 1x5
Snatch Balance - 3x5

CONDITIONING
20 min AMRAP
MU - 2
HSPU - 4
24" Box Jump - 10

10/1/12 - MONDAY

SPEED

Burgener Warm-up: CLEAN
Kneeling Cleans - 2x5
95 lb High Hang Squat Clean - 5x2

STRENGTH

Back Squat - starting at 80% 1RM - 5,4,3,2,1
Deadlift Rest Pause w/ 30 sec rest @ 60% 1RM - 3xMax Rep

CONDITIONING

Team WOD

3 Rounds for Max Rep

Airdyne - 1 mile
Burpee - Max Rep

Note: While teammate does 1 mile on Airdyne, you do max reps of Burpees, then switch. Repeat 3 times.