11/29/12 - THURSDAY

WARM-UP (15 min Time Cap)
Kipping Pull-up - 15
MU - 1xMR
Burgener Warm-up: SNATCH
3 Rounds (increase weight each round up to 75% of 1RM Snatch)
Power Snatch - 3
Hang Squat Snatch - 3
Snatch - 3

STRENGTH (10 min Time Cap)

OH Squat - work up to 1RM

MET-CON

12 min For Max Reps

Buy-In: Seated 10' Rope Climb - 5

AMRAP

95 lb Hang Power Snatch - 5
Pull-up - 20
Burpee - 15

11/28/12 - WEDNESDAY

WARM-UP

Burgener Warm-up: CLEAN
Squat Clean Thruster - 10
Jerk - 2x5

STRENGTH

Push Press - 3RM
Push Press - 10RM

Back Squat @ 85% 1RM - 2x2

MET-CON

"ELIZABETH"

21-15-9

135 lb Clean
Ring Dip

ASSISTANCE

Compound Set - 3 Rounds

Shoulder Press @ 85% - 3
185 lb JM Press - Max Rep
Rest 1 min

11/27/12 - TUESDAY

ACTIVE RECOVERY

8 Rounds Each for Time

Airdyne - .5 mi
Rest 90 sec

11/26/12 - MONDAY

WARM-UP

Knee Jump for height - 10 
Burgener Warm-up: SNATCH

Snatch Balance - 10

SPEED

Snatch - 1RM

MET-CON

3 Rounds for Time

185 lb Front Squat - 15
DU - 75

11/22/12 - THANKSGIVING

WOD 1 - MUSCLE ENDURANCE and CONDITIONING

Complete for Max Rep

Team WOD - 3 Rounds

50/20 lb Farmer Carry - 100m
Airdyne - Max Calorie

3 Rounds

Ring Dip - Max Rep
T2B - Max Rep
Rest 2 min

3 Rounds

Tri Push-up - Max Rep
165/65 lb Bent Over Barbell Row - Max Rep
Rest - 1 min

WOD 2 - SPEED and STRENGTH

Power Snatch @ 95% - 5x2
Front Squat @ 95% - 1x1
Front Squat @ 90% - 2x2

WOD 3 - TEAM COMPETITION

Complete For Time

Burpee - 15
24"/20" Box Jump - 20
95/35 lb Shoulder Press - 15
70/35 lb KB Swing - 20
20/15 Wall Ball - 15
50/10 Waiter Carry - 100m
Repeat, but in reverse

Note:

WOD 1 - Team WOD: While one person does the farmer carry, the other person rides the Airdyne for max calories. Switch once the person finishes the farmer carry.

WOD 3: Form 2 teams. One person from each team starts the chipper. Once the first person completes the burpees and moves on the the box jumps, the second person can start the burpees. You cannot advance until the person in front of you finishes the exercise and moves on. Once everyone from your team finishes all the exercises, do the same thing in reverse order.

11/21/12 - WEDNESDAY

DRILLS

Weighted MU - 10
Pistols - 12

SPEED

Clean & Jerk @ 90% - 5x1 (work up to 90%, then count working sets)

STRENGTH

Back Squat @ 90% 1RM - 1x1
Back Squat @ 80% 1RM - 2x2

MET-CON

OPEN 12.5

7 min AMRAP LADDER

100 lb Thruster - 3
C2B Pull-up - 3
100 lb Thruster - 6
C2B Pull-up - 6
Then 9, 12, 15, etc.

WARM-UP

Burgener Warm-up: SNATCH
65 lb High Hang Snatch - 10
Then, immediately do: 65 lb OH Squat - 15

SKILL

Snatch Push Press + 2 OH Squat - 1x1 (Heavy)

SPEED

Snatch - work up to Heavy Single - 1x1
Snatch @ 90% of Heavy Single - 2x2

STRENGTH

Front Squat @ 90% 1RM - 1x1
Front Squat @ 80% 1RM - 2x2

CONDITIONING

"DIANE"

21-15-9

225 lb Deadlift
HSPU

11/17/12 - SATURDAY

SPEED

Box Jump for Height with DB's - 10

SKILL
Pistols - 20
Handstand Walk - 5 min
Pose Running Drills - 5 min

CONDITIONING
4 Rounds for Time
24" Box Jump - 10
20 lb Wall Ball - 20
50 lb KB Farmer Carry - 100m

11/15/12 - THURSDAY

SPEED

Clapping Pull-up - 10
Weighted MU - 10
Kneeling Jump Overs - 10

CONDITIONING

3 Rounds for Time

Run 1 mile
Toes 2 Bar - 10
50 lb KB Swing - 20
Toes 2 Bar - 10
50 lb KB Swing - 20

11/14/12 - WEDNESDAY

WARM-UP DRILLS

Burpee - 25
Kipping HSPU - 15

SKILL

Turkish Get-up - 2x5 each
OH Static Hold (for max weight) - 3x1 min

CONDITIONING

3 Rounds for Time

75 lb Push Press - 20
DU - 50

11/12/12 - MONDAY

BENCHMARK WOD

SPEED

24" Box Jump Burpee - 15

SKILL

Handstand Walk - 5 min

CONDITIONING

"CINDY"

20 min AMRAP

Pull-up - 5
Push-up - 10
Squat - 15

11/10/12 - SATURDAY

SPEED

20 lb Wall Ball - 1x30
Weighted MU - 10

STRENGTH

Close Grip Bench - 3RM
Tricep Push-up RP - 3xMR with 30 sec rests

ASSISTANCE

Snatch Grip Shrugs - 3x12+ (can use straps)

CONDITIONING

Complete for Time

Buy-In: Burpee - 50

3 Rounds

MU - 4
95 lb Power Snatch - 8
Buy-Out: Burpee - 50

11/8/12 - THURSDAY

DRILLS

Burgener Warm-up: CLEAN
95 lb Clean & Jerk - 10

SPEED

Clean & Jerk - 5x1 - work up to 85% of 1RM
Box Squat @ 65% of 1RM with Bands - 8x1

UNILATERAL ASSISTANCE

Pistols - 3x10 each

CONDITIONING

4 Rounds for Time

Toes 2 Bar - 20
275 lb Deadlift - 5
Run - 200m

11/7/12 - WEDNESDAY

DRILLS and SPEED

Wall Climb - 1x5
MU - 1xMR
Kneeling Jump for Height - <10 (reach max height in less than 10 reps)

STRENGTH ENDURANCE

3 Rounds

70 lb Weighted Ring Dip - 5
Ring Dip - MR
Deficit HSPU - 3
Rest

3 Rounds

70 lb Weighted Pull-up - 5
Pull-up - MR
85 lb Bicep Curl - 8
Rest

CONDITIONING

5 min AMRAP

65 lb High Hang Snatch - 10
65 lb Shoulder Press - 10
DU - 20

11/5/12 - MONDAY

SPEED

Burgener Warm-up: SNATCH
65 lb Snatch - 15
30" Weighted Box Jumps - 10

STRENGTH

Back Squat @ 85% - 5x5+
OH Squat @ 70% - 2x10+

CONDITIONING

5 Rounds for Time

185 lb Power Clean - 3
30" Box Jump - 6
70 lb KB Swing - 12
Sit-ups - 24

ASSISTANCE

Superset - 3 Rounds

Toes 2 Bar - Failure
165 lb Standing Calf Raise - Failure

11/3/12 - SATURDAY

SPEED

MU - 15
Clapping Push-up - 20
36" Box Jump - 10

STRENGTH

Bench Press - 3RM
Close Grip Bench @ 60% Bench 1RM- 3xFailure (with 3 minute rests)

Pull Superset - 4 Rounds
Close Grip Inverted Row- 12-15
High Hang Muscle Snatch - 8-12

50 lb KB Shrugs - 3xMax Rep

CONDITIONING

10 min Ladder (increase by 2's)
135 lb Push Press
Strict Pull-up
Burpee

Note: Ladder - do 2 reps of each exercise in first round, 4 reps in the second round, 6 reps in the third and so on. Complete as many rounds possible in the 10 minutes.

11/1/12 - THURSDAY

DRILLS
Burgener Warm-up: SNATCH
65 lb Snatch - 10

SPEED
Box Squats (below parallel) @ 60% with Band Resistance - 6x2
Snatch @ 70% EMOTM - 6x2
Clean and Jerk @ 70% EMOTM - 6x2

ASSISTANCE
Single Leg Stiff Leg Deadlift - 3x8

CONDITIONING
4 Rounds for Time
15 lb Weighted Toes 2 Bar - 5
DU - 50