12/31/12 - MONDAY

WARM-UP
Mobility & Stretch (20 min)
3 Rounds
40" Box Jump - 3
Pistol - 10

MET-CON
5 Rounds for Time
315 lb Back Squat - 3
DU - 50

WARM-UP
Dynamic Stretches
3 Rounds
DU - 50
65 lb Thruster - 12

STRENGTH
Press @ 85% - 5x5+
Tri Push-up RP - 3xMR
or
Weighted Pull-up @ 85% - 5x5+
Inverted Row RP - 3xMR

MET-CON
3 Rounds For Time
HSPU - 10
95 lb Hang Power Snatch - 15
95 lb Front Squat - 20
Run - 200 meters

12/22/12 - SATURDAY

WARM-UP

Dynamic Stretch

2 Rounds

Airdyne - 1 min AMRAP
Rest - 1 min

SKILL

HSPU
Deficit HSPU
Ring HSPU

STRENGTH

Press Complex - 4 Rounds
Bench Press @ 85% - 6+
75 lb Shoulder Press - MR
Rest - 3 min

MET-CON

Complete For Time
T2B - 50
50 lb KB Snatch - 50
20 lb Wall Ball - 50
Sit-up - 50
Ring Dip - 50
DU - 50

12/20/12 - THURSDAY

WARM-UP

Dynamic Stretches

2 min AMRAP

Parallette Pass-Throughs - 10
Push-up - 10
Squat - 10

SPEED

Knee Box Jump for Height

STRENGTH

Thruster - 5RM

MET-CON

5 Rounds for Time

Hang Power Clean @ 70% - 3
Burpee - 20
Rest - 30 sec

12/19/12 - WEDNESDAY

WARM-UP (10 min)

Dynamic Stretch
2 min AMRAP - DU
Box Jump for Height

OLY SKILL (5 min)

Snatch Pull - 2x3

STRENGTH (10 min)

Back Squat @ 65% - 1xMax Rep

MET-CON (20 min)

EMOTM - 20 min Time Cap

Odd: Squat Snatch - 3 (work up to 3RM Touch & Go)
Even: MU -3, then Pull-up - Max Rep

Note: Perform a set starting on each minute. Odd minutes - do 3 Squat Snatches, working up to a 3 RM touch and go (don't let go of the bar). Even minutes - do 3 MU and then Max Reps of Pull-ups.

12/17/12 - MONDAY

WARM-UP (15 min)

Burpee - 30
Dynamic Stretches
Weighted Kneeling Jumps - 10
Handstand Walk - 5 min

SPEED (15 min)

Clean Complex - 1 Round

Power C&J - 3
Hang Squat C&J - 3
Squat C&J - 3

Clean - 1RM

STRENGTH (5 min)

Back Squat @ 65% 1RM - Max Rep

MET-CON (20 min)

EMOTM - 20 min

Odd: Push Press @ 95% Press 1RM - 6
Even: 200m Run or 50 DU

12/15/12 - SATURDAY

WARM-UP
Dynamic Stretches
DU - 2 min AMRAP

SKILL
HSPU
Deficit HSPU
Ring HSPU

MET-CON
Complete For Time
Burpee - 30
10' Seated Rope Climb - 3
95 lb OH Squat - 30
10' Seated Rope Climb - 3
50 lb 1 Arm KB Snatch (alternate) - 30
10' Seated Rope Climb - 3
20 lb Wall Ball - 30
10' Seated Rope Climb - 3
Burpee - 30

12/13/12 - THURSDAY

WARM-UP

Dynamic Stretches
DU - 2 min AMRAP
Knee Jumps for Height - 10

SPEED

Snatch Pull - 3x2 (Heavy)
Power Snatch - 3x3 (Moderate - focus on technique)
Hang Squat Snatch - 3x3 (Moderate - focus on technique)

STRENGTH
Front Squat - 1RM

MET-CON

Tabata Thursday (20/10)

Airdyne (calories)
Rest 3 min
24" Box Jump
Rest 3 min
70 lb KB Swing
Rest 3 min

Note: Do 8 rounds of 20 seconds work and 10 seconds rest for each exercise. Rest 3 minutes between exercises.

12/12/12 - WEDNESDAY

WARM-UP

DU - 1 min AMRAP
Dynamic Stretches
Burpee Box Jumps - 12

SKILL

HSPU and Ring Dip

SPEED
Jerk Balance - 5x2
Hang Squat Clean & Jerk - 3x2

MET-CON

EMOTM - 3 Rounds

185 lb Power Clean - 2
HSPU - Max Rep
185 lb Power Clean - 2
30 lb Ring Dip - Max Rep
185 lb Power Clean - 2
185 lb Bench Press - Max Rep

Note: EMOTM = Every Minute On The Minute. Complete rep set starting each minute and before the next minute begins.

12/10/12 - MONDAY

WARM-UP

Dynamic Stretch
DU - 50
Knee Jumps - 5
Knee Jump Snatch - 10

SPEED

Snatch Pull - 3x2
Hang Squat Snatch - 3x1
Full Squat Snatch - 2x1
Note: work up in weight to heavy single

MET-CON

4 Rounds for Time

225 lb Back Squat - 5
Wall Climb - 3
15 lb Med Ball Run - 200m

12/8/12 - SATURDAY

WARM-UP
Dynamic Warm-up

MET-CON
"MOORE" (modified)
20 min AMRAP
10' Seated Rope Climb - 1
Run - 400m
HSPU - Max Rep

ASSISTANCE
Compound Set - 3 Rounds
Weighted Ring Dips - 6
Skull Crusher - MR

Compound Set - 3 Rounds
Weighted Pull-up - 6
70 lb KB 1 Arm Row - MR

12/6/12 - THURSDAY

WARM-UP (10 min)

Med Ball Cleans - 20
Dynamic Warm-up
Mobility - hips, wrists, triceps, lats

MET-CON #1 (4 min)

3 Rounds for Max Rep

DU - 1 min
Rest - 30 sec

STRENGTH (20 min)

Front Squat @ 85% 1RM - 4x3

MET-CON #2 (15 min)

3 Rounds for Time

225 lb Deadlift - 12
BB Burpee - 12
Run - 200m

12/5/12 - WEDNESDAY

WARM-UP (25 min)
Dynamic Warm-up & Stretches

Shoulder Mobility & Stability:

Weighted Shoulder Arm Lift - LH/RH - 1 each
Band Pull-A-Parts - 2x10
Incline Reverse "Y" - 1x12-15
Incline Reverse "T" - 1x12-15
Incline Reverse "W" - 1x12-15
Lunged 1 Arm KB Press - LH/RH - 1x10 each
Sots Press 2x10

SPEED SKILL (10 min)
Snatch Balance - work up to Heavy Single

MET-CON (15 min)

Team WOD - 1 Round

Airdyne - 1 mile

AMRAP

75 lb High Hang Muscle Snatch - 6
24" Box Jump - 12

12/3/12 - MONDAY

WARM-UP (10 min)

Dynamic Stretch
Burpee - 20

Burgener Warm-up: CLEAN

SPEED (20 min)

2 Rounds

Power Clean & Jerk - 3
Hang Clean & Jerk - 3
Clean & Jerk - 3

Clean & Jerk @ 90% - 2x1 (work up to...)

STRENGTH (10 min)

Back Squat @ 90% - 2x2 (do if time allows)

MET-CON (10 min)

30-20-10

Ring Dips
75 lb SDHP
20 lb Wall Balls