12/30/13 - MONDAY

5 Rounds for Time
95 lb Shoulder Press - 10
95 lb Front Squat - 15
Sit-up - 20

12/23/13 - MONDAY

5 Rounds for Max Weight
Back Squat - 5
Bench Press - 5
Bent Over Row - 10

3 Rounds for Max Rep and Time
185 lb Close Grip Bench
45 lb Weighted Inverted Row

12/20/13 - FRIDAY

5 Rounds for Max Rep & Weight
195 lb Incline Press - Max Rep
Front Rack Lunge Walk - Max Weight - 8
DU - 50
Rest 1 min

12/18/13 - WEDNESDAY

MORNING WOD
Complete for Time
Buy-In: 95 lb Front Squats - 20
4 Rounds
95 lb Push Press - 10
24" Box Jump - 10
Buy-Out: 95 lb Front Squats - 20

STRENGTH WOD
5 Rounds for Max Weight
Power Clean - 2
Seated Shoulder Press - 5
Weighted Pull-up - 5

Seated Shoulder Press Drop Sets - 4 x Max Rep
Lat Pull Down Drop Sets - 4 x Max Rep
Landmine Lateral Raises - 3 x 15-20

12/16/13 - MONDAY

MORNING WOD
15 min AMRAP
Push-up - 15
DU - 20

STRENGTH WOD
5 Rounds for Max Weight
Bench Press - 5
Deadlift - 5
Rest 2 min

12/13/13 - FRIDAY

5 Rounds for Max Weight
Incline Press - 5
Front Squat - 5
Bent Over Row - 10
Rest 2 min

Drop weight by 25% from last set:

3 Rounds (no rest)
Incline Press - 15
Front Squat - 15
Bent Over Row - Max Rep

12/11/13 - WEDNESDAY

MORNING WOD
12 min AMRAP
Wall Climb - 5
L-Sit Pull-up - 10
DU - 50

STRENGTH WOD
5 Rounds for Max Weight
Shoulder Press - 5
Weighted Lunges - 5
Weighted Pull-up - 5
Rest 1 min

12/10/13 - TUESDAY

10 Rounds for Time
.2 mi Airdyne Sprint
185 lb Front Rack Hold - 30 sec

12/9/13 - MONDAY

5 Rounds for Max Weight
Bench Press - 5
Back Squat - 5
Rest 2 min

12/6/13 - FRIDAY

5 min AMRAP
275 lb Deadlift - 3
115 lb Push Press - 7

12/4/13 - WEDNESDAY

5 Rounds for Time
C2B Pull-up - 8
Weighted Lunge - 10
Dips - 16

12/3/13 - TUESDAY

3 Rounds for Time
Row 500m
Rest 1 min

21-15-9
135 lb Front Squat
Pull-up

12/2/13 - MONDAY

4 Rounds for Time
135 lb Shoulder Press - 6
95 lb Muscle Snatch - 8
C2B Pull-up - 10

3 Gian Sets
DB Incline Press - 12-15
Lateral Raises - 12-15
Dips - MR

11/27/13 - WEDNESDAY

STRENGTH WOD
10-8-6-4-2 for Max Weight
Power Clean
Push Press

Note: Increase weight each set. Must use same weight for both exercises in a round.

5 Rounds for Max Reps
L-Sit Pull-up - Max Rep
Close Grip Bench - Max Rep

11/26/13 - TUESDAY

STRENGTH WOD
5 Rounds for Max Weight & Reps
Back Squat 5-4-3-2-1
Land Mines - MR
Weighted Lunge - 10
80 lb Hang High Pull - MR

Note: Rest 30 to 60 seconds between exercises and 2 minutes after each round.

11/25/13 - MONDAY

MORNING WOD
5 Rounds for Time
95 lb Hang Muscle Snatch - 8
Push-up - 16
DU - 32

AFTERNOON UPPER BODY STRENGTH
5-4-3-2-1
Bench Press
Bent Over Row
Shoulder Press
Lat Pull-Down

Note: Start with 85% of 1RM and increase weight each set with last set being a 1RM effort. Rest 30-60 seconds between exercises and 2 minutes between rounds.

3 Supersets
Incline DB Press
Hanging High Pull

11/20/13 - WEDNESDAY

MORNING WOD
15 min AMRAP
HSPU - 6
24" Box Jump - 8
70 lb KB SDHP - 10

AFTERNOON STRENGTH
Back Squat - 5RM with 3-4 min Rests

4 Giant Sets
185 lb Power Clean - 3
Pistols - 6
Calf Raises - 20+

11/18/13 - MONDAY

STRENGTH WOD
5 Rounds for Max Rep
225 lb Board Press - MR
40 lb Weighted Pull-up - MR
Rest 2 min

3 Supersets
Lat Pull-Down - 10+
Dips - MR
Rest 60 sec

11/15/13 - FRIDAY

MORNING WOD
5 Rounds for Time
315 lb Deadlift - 5
Barbell Burpees - 10
Dips - 20

11/13/13 - WEDNESDAY

MORNING WOD
10 Rounds for Time
70 lb KB Swing - 10
Push-up - 20
DU - 40

AFTERNOON STRENGTH
5-5-3-3-1-1RM
Back Squat - start @ 75% of 1RM with 3 min Rests

3 Giant Sets
Leg Extensions 12-15
Leg Curls 12-15
Calf Raises 20-25+

11/11/13 - MONDAY

MORNING WOD
10 min AMRAP
35 lb KB 20" Box Step Over Burpees - 6
115 lb Push Press - 10

AFTERNOON STRENGTH
6 Supersets
255 lb Board Press - 6
Weighte Pull-up - 10 for Max Weight

3 Supersets
Lat Pull Down - 10-12
Dips - Max Rep

11/8/13 - FRIDAY

STRENGTH WOD
30 min AMRAP
300 lb Back Squat - 5
135 lb Power Clean - 10
DB Weighted Walking Lunge - 10
20" Bench Lateral Jump Overs - 10
Rest 2 min

11/7/13 - THURSDAY

STRENGTH WOD
4 Giant Sets
Shoulder Press - 5 for Max Weight
Weighted Pull-up - 5 for Max Weight
Bench Press with Chains - 10 for Max Weight
Inverted Row - Max Rep
Dips - Max Rep
75 lb Hang Muscle Snatch - 10-15
Rest 3 min

11/4/13 - MONDAY

MORNING WOD
Team WOD
Complete 2 Rounds for Max Rep
Airdyne - 1 mile
AMPRAP
95 lb Push Press - 5
95 lb Front Squat - 10
Ab Wheel - 15

AFTERNOON STRENGTH
6 Supersets
Board Press - 6RM
185 lb Bent Over Barbell Row - Max Rep
Rest 2 min

4 Supersets
Lat Pull-Downs - 10RM
Dips - Max Rep
Rest 60 sec

Note: For the Board Press and the Lat Pull-Downs, build up to a Max Weight set at specified reps.

11/1/13 - FRIDAY

MORNING WOD
Team WOD
Complete 4 Rounds for Max Pull-up Reps
L-Sit Pull-ups - Max Rep
155 lb Power Clean - 5
20" Box Jump Burpees - 10

Note: While 1 Team Member does Power Cleans and Burpee Box Jumps, the other does as many reps of L-Sit Pull-ups as possible. Once the PC and BBJ are done, switch positions.

AFTERNOON STRENGTH
5 Rounds
Weighted Pull-up for Max Weight - 5
Rest 30 sec
135 lb Shoulder Press - Max Rep
Rest 60 sec

2 Supersets
185 lb Close Grip Bench Press - Max Rep
100 lb DB Bent Over Row - 10-12

2 Supersets
Dip - Max Rep
Lat Pull-Down - 12-15

10/30/13 - WEDNESDAY

MORNING WOD
5 Rounds for Time
HSPU - 10
275 lb Deadlift - 5
53 lb Goblet 20" Step Ups - 10

AFTERNOON STRENGTH
Back Squat - starting at 80% 1RM with 2 min Rest - 5x3RM

3 Giant Sets
T2B - 20
Seated Row - 10
Reverse Flies - 15
Bicep Curls - 10
Rest 1 min

10/28/13 - MONDAY

MORNING WOD
12 min AMRAP
24" Box Jump - 6
Push-up - 8
53 lb KB Swing - 12

AFTERNOON STRENGTH
Bench Press - starting at 80% of 1RM w/90 sec Rest - 5x3RM
Bench Press RP @ 185 lbs w/30 sec Rest - 3xMax Rep

30 lb Weighted Pull-up w/60 sec Rest - 3xMax Rep

2 Compound Sets
Seated Row - Max Rep
Reverse Flies - Max Rep

10/25/13 - FRIDAY

MORNING WOD
12 min AMRAP
24" Box Jump - 5
Push-up - 10
53 lb KB Swing - 15

AFTERNOON STRENGTH
7 Supersets
Front Squat - 3 (for Max Weight, start at 205 lbs)
135 lbs Power Clean - 5
Rest 2 min

10/24/13 - THURSDAY

STRENGTH WOD
5 Rounds for Max Rep
115 lb Shoulder Press - MR
Neutral Grip Strict Pull-up - MR
Rest 2 min

MET-CON
5 min AMRAP
DB Clean & Jerk - 10
Push-up - 15

10/22/13 - TUESDAY

STRENGTH WOD
3 Rounds for Time
345 lb Deadlift - 3
185 lb Back Squat - 15
DU - 30

ASSISTANCE
3 Supersets
Seated Row 10-12
Reverse Flies 12-15

10/21/13 - MONDAY

STRENGTH
Bench Press @ 80 % 1RM w/2 min Rest - 5x5

CONDITIONING
3 Rounds for Time
95 lb Shoulder Press - 15
95 lb Thruster - 10
Toes 2 Bar - 15
Pull-up - 10

10/17/13 - FRIDAY

MORNING WOD
4 Rounds for Time
95 lb OH Squat - 6
95 lb Hang Power Snatch - 8
95 lb Front Rack Walk Lunge - 10
DU - 50

AFTERNOON STRENGTH
15-12-9-6-3
Shoulder Press for Max Weight
Rest 30 sec
DB Bent Over Row (LH & RH) for Max Weight (each)
Rest 60 sec

2 Giant Sets
Neutral Grip Strict Pull-up - Max Reps
135 lb JM Press - Max Reps
95 lb EZ Bar Curl - Max Reps
100 l Tre Push Downs - Max Reps
Rest 60 sec

10/16/13 - WEDNESDAY

MORNING WOD
6 Rounds for Time
20" Box Jump Burpee - 4
95 lb Thruster - 6
70 lb KB Swing - 10

AFTERNOON STRENGTH
5-5-5-5-5
Back Squat @ 77% of 1RM with 2 min Rest

3 Giant Sets
T2B - MR
Sit-up - 20
Ab Plank - 1 min

10/14/13 - MONDAY

MORNING WOD
10 min AMRAP
135 lb Push Press - 6
95 lb SDHP - 10
200m Run

AFTERNOON STRENGTH
Bench Press @ 78% of 1RM with 2 min Rests - 5x5

4 Supersets
Dip - Max Rep
Chest 2 Bar Pull-up - 10
Rest 60 sec

10/11/13 - FRIDAY

STRENGTH CONDITIONING
4 Rounds for Time
225 Back Squat - 10
185 lb Close Grip Bench - 10
Push-up - 20
Rest 1 min

10/10/13 - THURSDAY

MET-CON
5 Rounds for Time, Weight, and Reps
Seated Row - 10 reps for Max Weight
60 lb DB Walking Lunge - 6
Pull-up - Max Rep
60 lb DB Walking Lunge - 6
Inverted Row - Max Rep
Rest 1 min

10/9/13 - WEDNESDAY

MET-CON
10-8-6-4-2
Deficit HSPU
155 lb Power Clean

ASSISTANCE
Shoulder Press Drop Sets to Failure (start at 115 lbs)
Dip RP with 30 sec Rests - 4xMR

10/8/13 - TUESDAY

SPRINT
3 Rounds for Time
95 lb Thruster - 10
70 lb KB Swing - 10

STRENGTH
5 Supersets
Front Squat - 6 reps for Max Weight
Strict Pull-up - Max Reps
Rest 2 min

10/7/13 - MONDAY

STRENGTH WOD
6-5-4-3-2-1
225 lb Bench Press
315 Deadlift

ASSISTANCE
4 Supersets
Dips - MR
185 lb Seated Row - 10
100 lb Reverse Flies - MR
Rest 60 seconds

10/2/13 - WEDNESDAY

MET-CON
12-8-6-4-2
HSPU
225 lb Deadlift
75 lb Thruster

STRENGTH
Back Squat @ 75% with 2 min Rest - 5x5

9/30/13 - MONDAY

SPEED
185 lb+ Power Clean - 12x1 for Max Weight (start counting at 185 lbs)

MET-CON
3 Rounds for Time
225 lb Deadlift - 12
95 lb Thruster - 12
HSPU - 12
T2B - 12
135 lb Front Rack Lunge - 12
75 lb Decline Sit-up Press Out - 12
REST 2 MIN

ASSISTANCE
Glute Ham Raise - 2x8-10
Calf Raise - 2x25+
L-Sit - 2xMax Time

9/27/13 - FRIDAY

STRENGTH
5 Supersets
Shoulder Press @ 78% 1RM
DB Bent Over Rows 8-10 each
Rest 2 min

MET-CON
2 Rounds
115 lb Push Press - 20,10
DU - 40,20
Strict Pull-up - 20,10
DU - 40,20
Med Ball Alternating Push-up - 20,10
DU - 40,20
60 lb DB Snatch - 20,10
DU - 40,20

ASSISTANCE
3 Supersets
195 lb Close Grip Benth - MR
95 lb Easy Bar Curl - MR
Rest 60 sec

DB Side Raises - 3x12-15

9/24/13 - TUESDAY

STRENGTH
Bench Press @ 78% 1RM w/90 sec Rest - 5x5

4 Supersets w/ 60 sec Rest
Lat Pull Down - 8 (for Max Weight)
135 lb + Chains Close Grip Bench Press - Max Rep

MET-CON
27-21-15-9
Dip
Pull-up

ASSISTANCE
3 Compound Sets w/60 sec Rest
Strict Pull-up (palms in) - Max Rep
40 lb DB Hammer Curls - Max Rep

9/23/13 - MONDAY

STRENGTH
Deadlift @ 78% 1RM w/90 sec Rests - 5x5

MET-CON
10 min EMOTM
185 lb Power Clean - 1
95 lb OH Squat - 5

ASSISTANCE
4 Compound Sets
175 lb Seated Row - 10+
88 lb Reverse Flies - 21+
Rest 60 sec

50 lb DB Walking Lunges w/ 60 sec Rest - 3x8
Calf Raises w/60 sec Rest - 3x20+

9/20/13 - FRIDAY

VERTICAL PRESS
Shoulder Press @ 75% of 1RM w/90 sec Rest - 5x5

HORIZONTAL PULL
Bent Over Row w/90 sec Rest - 5x5 for Max total pounds lifted

MET-CON
4 Rounds for Time
155 lb Push Press - 5
Burpee - 10
75 lb Hang Power Snatch - 15
DU - 60

ASSISTANCE
3 Giant Sets w/ 60 sec Rest at Ends
Lateral Side Raises 12-15
Reverse Flies 12-15
Seated Row - 12-15

3 Supersets w/ 60 sec Rest at Ends
Dip - Max Rep
Reverse Grip Pull-up - Max Rep

9/19/13 - THURSDAY

LEG STRENGTH
Back Squat @ 75% or 1RM w/ 90 sec Rest - 5x5

MET-CON
10-8-6-4-2
135 lb Front Squat
T2B

ASSISTANCE
3 Supersets
Leg Extension 12-15
Leg Curl 12-15

9/17/13 - TUESDAY

STRENGTH LIFTS
Bench Press @ 75% of 1RM with 90 sec Rests - 5x5

Weighted Pull-up with 2 min Rests - 1RM

MET-CON
12 min AMRAP
Close Grip Strict Pull-up - 6
Deficit Push-up - 12
DU - 24

ASSISTANCE
Close Grip Bench Press with Chains & 60 sec Rests - 4x8-10
Bar Curls with 60 sec Rests - 4x8-10
Lateral Raises with 60 sec Rests - 4x12-15

9/16/13 - MONDAY

PULL STRENGH
Deadlift @ 75% 1RM with 75 sec rests - 5x5
Bent Over Row with 30 sec rests - 3x10-12

MET-CON
3 Rounds for Time
155 lb Power Clean - 5
155 lb Front Squat - 10
70 lb KB Swing - 15
40 lb DB Walking Lunge - 20
Rest 60 sec

ASSISTANCE
3 Compound Sets
Seated Row - 10-12
Reverse Fies - 12-15

3 Supersets
Leg Extensions - 12-15
Leg Curls - 12-15

Calf Raises - 2x20-25

9/12/13 - THURSDAY

LEG STRENGTH
Back Squat - 1RM
225 lb Back Squat RP - 3xFailure

MET-CON
4 Rounds for Time
315 lb Deadlift - 3
60 lb DB Weighted Walking Lung - 10
Parallett Side Jumps - 30

ASSISTANCE
Leg Press - 2x15-20

3Supersets
Leg Curls - 15-20
Leg Extensions - 15-20

Calf Raises 2x15-20+

9/11/13 - WEDNESDAY

CONDITIONING
5 Rounds for Time
Row 500 meters
Sit-up - 25

Rest 5 min

3 Rounds for Time
T2B - 15
50 lb Turkish Getup (alt) - 4 (2 each arm - alternate each rep)

ASSISTANCE
3 Supersets
Weighted Decline Sit-up Pressout - 10
185 lb Front Rack Hold - 1 min

9/10/13 - TUESDAY

HORIZONTAL PRESS
Bench Press - 5RM (reach in about 5 sets)
Bench Press RP with Chains - 4xFailure

VERTICAL PULL
Strict Pull-up 5x Max Rep
Lat Pull-down RP - 4xFailure

MET-CON
Complete for Time
4 Rounds
Wall Climb -1
Wall Facing HSPU - 4
then
Pull-up - 30
DU - 50
Pull-up - 20
DU - 75
Pull-up - 10
DU - 100

Note: For the Met-Con, complete the 4 Rounds of Wall Climbs and Wall Facing HSPU's and then complete the Pull-ups and DU's. Complete the entire Met-Con for time.

Wall Facing HSPU's are just like regular HSPU's, except you face the wall. The sequencing for the Wall Climbs and HSPU's is as follows: from the push-up position with your feet against the wall and chest on the floor, walk your feet up the wall and your chest to the wall. Once your chest touches the wall, do 4 HSPU's. Then walk your hands away from the wall until you are back in the starting position. Repeat 4 times.

9/9/13 - MONDAY

OLY SPEED
EMOTM - 10 miin
Power Snatch - 3 reps for Max Weight

MET-CON
3 min AMRAP
135 lb Deadlift - 3
135 lb Squat Clean - 3
135 lb Thruster - 3

Rest 3 min

Repeat

ASSISTANCE
3 Giant Sets
Bent Over Row - 9
Weighted Walking Lunge - 12
T2B - 15

Calf Raises - 3x15-20

9/6/13 - FRIDAY

SHOULDER STRENGTH
Shoulder Press - 5RM
Push Press RP - 3xF

MET-CON
3 Rounds for Time
HSPU - 10
135 lb Hang Power Clean - 12
185 lb Bench Press - 14
Pull-up - 16
Deficit Push-up - 18
70 lb KB Swing - 20
Rest 3 min

ASSISTANCE
High Pull - 2x12-15
DB Bent Over Row (LH/RH) - 2x12-15 each
Reverse DB Flies - 2x12-15
Lat Raises - 2x12-15

9/5/13 - THURSDAY

LEG STRENGTH
Back Squat - 3RM
275 lb Back Squat RP - 3xF
50 lb DB Weighted Lunge Walk - 2x10

MET-CON
Complete for Time
3 Rounds
225 lb Deadlift - 10
Burpee - 10
3 Rounds
135 lb Front Squat - 10
Lateral Bench Jump Over - 10

ASSISTANCE
Pistols - 3x10
3 Giant Sets:
Leg Extensions 12-15
Ham Curls 12-15
Calf Raises MR

9/4/13 - WEDNESDAY

MET-CON
Complete for Time
5 Rounds
Row 500 meters
Ab Plank 1 min
Rest 1 min

No Additional Rest

5 Rounds
Bike 1000 meters
Sit-up - 20
Rest 1 min

ASSISTANCE
3 Sets
185 lb Front Rack Hold - 1 min
Ab Obliques (LH/RH) - 15-20 each

9/3/13 - TUESDAY - STRENGTH DAY

PRESS STRENGTH
Bench Press - 3RM
Bench Press RP - 3xF

UPPER BODY PULL STRENGTH
C2B Pull-up - 5xMR
L-Sit RP - 3xF
Seated Row - 2x12-15

MET-CON
5 Rounds for Time
Pull-up with Vest - 12
Dips with Vest - 12

ASSISTANCE
3 Sets
EZ Bar Bicep Curl 8-12
OH Tri Extension 8-12

3 Sets
DB Lat Raise 15-20
DB Rev Fly 15-20

3 Sets
High Pull 12-15
1 Arm Pull Down (LH & RH) 21-15

7/25/13 - THURSDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: Bavarian Split Squat - 10 (alt), 20" Box Jump Overs - 10

CONDITIONING
3 Rounds for Time - Team WOD
Team Barbell Farmer Carry - 100m
115 lb Front Squat - 10
20" Burpee Box Jumps - 15

Note: While two athletes do the BB Farmer Carry, the 3rd athlete does Front Squats. Once the Farmer Carry and Front Squats are complete, all athletes must do 15 Burpee Box Jumps. Once all Burpee Box Jumps are complete, the athlete that previously did Front Squats does the Farmer Carry with one of the other athletes. The athlete that trades out of the Farmer Carry then does the Front Squats. An athlete rotates out of the Farmer Carry each round. Each athlete will do the Burpee Box Jumps three times, but will only do the Farmer Carry and Front Squats twice. The total time to complete the workout is the teams score.

ASSISTANCE
3 Giant Sets
Leg Lowers - 5
Close Grip Bench Press - 12+
Weighted Dips - 12+

3 Giant Sets
Ab Wheel - 15
Lateral DB Raise - 12+
Reverse DB Flies - 12+

7/22/13 - MONDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: 20" Box Jump - 10, 53 lb KB Swing - 15

STRENGTH
Back Squat for Max Weight - 4x6 (start at 75% 1RM)

CONDITIONING
12 min AMRAP
155 lb Power Clean - 5
20 lb Wall Ball - 10
Run 100m

ASSISTANCE
Single Leg Deadlift - 3x10 (each leg)
145 lb Calf Raises - 3x20+

7/20/13 - SATURDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
Burpee - 30

STRENGTH
7 Supersets
Shoulder Press - 3RM (starting at 75% 1RM)

CONDITIONING
4 Rounds for Time
95 lb Thruster - 10
Chest 2 Bar Pull-up - 12
Airdyne - .3 mi

ASSISTANCE
3 Supersets
Hang Muscle Snatch - 8
Close Grip Bench Press - 12+

3 Supersets
Lateral DB Raises - 12+
Weighted Reverse Grip Strict Pull-ups - 10+

7/18/13 - THURSDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: 24" Weighted KB Step Up - 10, Ab Wheel - 12

STRENGTH
4 Supersets
15 ft Front Rack Walking Lunge for Max Weight - 2
Toes 2 Bar - 15

CONDITIONING
Team WOD - 4 Rounds
50 lb KB Farmer Carry - 100m
AMRAP
DU - 50


ASSISTANCE
Calf Raises - 3x20+
Straight Leg Deadlift - 3x12-15

7/17/13 - WEDNESDAY

WARM-UP
Foam Roll
Jog 600m
Mobility

STRENGTH
6 Supersets
Weighted Pull up for Max Weight - 5,5,3,2,1,1
Bench Press @ 85% 1 RM - 3

CONDITIONING
12 min AMRAP
Front Squat - 3
Chest 2 Bar Pull-up - 6
Shoulder Press - 9

7/15/13 - MONDAY

WARM-UP
Foam Roll
Jog 600m
Mobility
2 Rounds: Goblet Squat - 12, PVC Pass Throughs - 6

STRENGTH
Deadlift Ladder E2MOTM - 315 lbs + 20

CONDITIONING
4 Rounds for Time
95 lb Thruster - 10
50 lb KB Swing - 15
Run 100m

ASSISTANCE
Calf Raises - 3x20+
Weighted Step Ups - 3x12

7i/10/13 - WEDNESDAY

WARM-UP
Foam Roll
Mobility
Airdyne 3 min
2 Rounds: Wall Climb - 5, Close Grip Strict Pull-up - 10

CONDITIONING
5 min AMRAP
HSPU - Max Rep
MU EMOTM - 3

Rest 3 min

5 min AMRAP
Burpee - Max Rep
315 lb Deadlift EMOTM - 3

Rest 3 min

5 min AMRAP
Push-up - Max Rep
Seated Rope Climb EMOTM - 2

ASSISTANCE
3 Compound Sets
Lateral DB Raises - 12-15
Reverse DB Flies - 15-20

3 Supersets
Leg Lowers - 5
95 lb Front Rack 20" Step-ups - 10

7/9/13 - TUESDAY

WARM-UP
Foam Roll
3 min Light Cardio
Mobility
2 Rounds: Leg Lowers - 6, Clapping Push-ups - 12

STRENGTH
Board Press for Max Weight - 5x8

CONDITIONING
Complete for Time
Chest 2 Bar Pull-ups - 100
135 lb Shoulder Press EMOTM - 5

ASSISTANCE
3 Supersets
Bent Over Row - 10-12
Close Grip Bench - 12-15

3 Supersets
40 lb Hammer Curls - Max Rep
Tricep Band Pulldowns - Max Rep

3 Compound Sets
Lateral DB Raises - 12-15
Reverse DB Flies - 12-15

7/8/13 - MONDAY

WARM-UP
Foam Roll
Jog 400m
Mobility
2 Rounds: Weighted 20" Box Jumps - 8, Chest 2 Bar Pull-ups - 10

STRENGTH
Box Squats for Max Weight - 5x6

CONDITIONING
"Elizabeth"
21-15-9
135 lb Clean
Ring Dip

ASSISTANCE
Weighted Step Ups - 3x12-15
Straight Leg Deadlift - 3x12-15
Calf Raises - 3x20+

*After each ASSISTANCE exercise, do Hollow Position Hold - 30 secs and Ab Wheel - 30 reps

6/27/13 - THURSDAY

WARM-UP
Foam Roll
Airdyne - 3 min
Mobility
2 Rounds: Thruster 10, Ab Wheel 15

STRENGTH
E2MOTM - 10 min Ladder for Max Weight
Thruster - 3
Wall Climb - 1

CONDITIONING
4 Rounds for Time
HSPU - 8
Chest 2 Bar Pull-up - 10
DU - 50

ASSISTANCE
Shoulder Press RP - 3xF
Rest 1 min
Weighted Pull-up RP - 3xF
Rest 1 min
Push Press RP - 3xF
Rest 1 min
Pull-up RP - 3xF

3 Giant Sets
High Pull - 9
Lateral DB Raises - 12
Reverse DB Flies - 15

6/25/13 - TUESDAY

WARM-UP
Foam Roll
Mobility
Burpee - 20

STRENGTH
Bench Press - 1RM

CONDITIONING
Complete for Time
Tabata Burpees - 100
Toes 2 Bar - 15
20 lb Med Ball Run - 200m

ASSISTANCE
Complete for Max Rep
Weighted Dips RP - 3xF
Rest 1 min
Close Grip Bench Press RP - 3xF
Rest 1 min
Push-up RP - 3xF

3 Compound Sets
80lb Curls - MR
95 lb High Pull - 9

3 Supersets
Lateral DB Raises - 12
Reverse DB Flies - 15

Note: Complete as much of the ASSISTANCE work as possible in time frame.

6/24/13 - MONDAY

WARM-UP
Foam Roll
Airdyne - 3 min
Mobility
2 Rounds: Ab Wheel - 12, Junk Yard Dog - 3, Goblet Squat - 12

STRENGTH
Box Squat - 1RM

CONDITIONING
Death by Power Cleans & Box Jumps
185 lb Power Clean +1
24" Box Jump +1

Note: When you fall out, you must do 15 burpees every minute on the minute until the last person falls out.

ASSISTANCE
3 Giant Sets
L-Sit - 30 sec
Romanian Deadlift - 12
Calf Raises - 20+

6/21/13 - SATURDAY

WARM-UP
Foam Roll
Jog 800 meters
Mobility
Wall Climb - 8
Skin the Cat with Leg Lowers - 6

SKILL and STRENGTH
Hang Squat Snatch - 5x2
OH Squat - 3x3

CONDITIONING
5 Rounds for Time
Muscle-Up - 2
135 lb Push Press - 6
Pull-up - 12
45 lb Thruster - 18
Run - 200 meters

ASSISTANCE
4 Giant Sets
Barbell High Pull - 12
30 lb DB Lateral Raises - Max Rep
Toes 2 Bar - 20
Rest

6/20/13 - THURSDAY

WARM-UP
Foam Roll
Mobility
2 Rounds: PVC Pass Through 5, Reverse Burpee 5, Junk Yard Dog 3, 95 lb C&J 5

SPEED & POWER
Clean - 1RM

CONDITIONING
7 Rounds for Time
Deadlift @ 75% - 3
HSPU - 6
Burpee - 9

ASSISTANCE
Standing Calf Raises 2x20+
Glute Bridge 2x8-10
Good Mornings 2x8-10

6/18/13 - TUESDAY

WARM-UP
Foam Roll
Mobility
2 Rounds: Ab Wheel - 15, Shaking Bench Press 10, Skin the Cats 5

STRENGTH
Heavy "LYNNE"
5 Rounds for Max Rep
Bench Press @ 80% of 1RM - Max Rep
35 lb Weighted Pull-up - Max Rep
Rest

ASSISTANCE
4 Rounds for Time
35 lb Weighted Dips - 12
95 lb High Pulls - 12

4 Rounds
75 lb Curls - Max Rep
30 lb DB Lateral Raises - Max Rep
30 lb Reverse DB Flies - Max Rep

6/17/13 - MONDAY

WARM-UP
Foam Roll
Jog 400 meters
2 min AMRAP - DU
2 Rounds: KB Swing 15, 1.25 Back Squats 5

STRENGTH
Back Squat @ 75% 1RM - 6x5+

Note: Do 5 reps each set at 75% of your 1RM Back Squat. Do as many reps as possible on your last set.

CONDITIONING
21-15-9
75 lb Power Snatch
24" Box Jump

ASSISTANCE
Standing Calf Raises - 4x20

6/15/13 - SATURDAY

WARM-UP
Foam Roll
Burpee - 30
Mobility
Burpee Pull-up - 15
45 lb Thruster - 21

SKILL
Hang Squat Snatch - 5x2
OH Squat - 4x3

CONDITIONING
8  Rounds for Time
Muscle-up - 2
135 lb Push Press - 8
Pull-up - 8
185 lb Back Squat - 8
Run - 200 meters

ASSISTANCE
4 Giant Sets
Barbell High Pull - 12-15
30 lb DB Lateral Raises - MR
Rest

6/13/13 - THURSDAY

WARM-UP
Foam Roll
Jog 800m
Mobility
3 Rounds: Leg Lowers 3, SDHP 9, Wall Climb 3

SPEED
Hang Clean Pulls - 4x3
EMOTM - 10 min: 185 lb Power Cleans - 2

CONDITIONING
10 min AMRAP
HSPU - 6
Weighted Step Up - 8
Toes 2 Bar - 10

ASSISTANCE
Standing Calf Raises - 4x20 for max weight

6/11/13 - TUESDAY

WARM-UP
Foam Roll
Burpee - 20
Mobility
2 Rounds: Wall Climb 5, Pull-up 10

STRENGTH
Bench Press - 5x5RM (start at 75% of 1RM)
Bench Press Rest Pause - 3xFailure

Seated Rope Climb - 5x3
Close Grip Pull-up Rest Pause - 3xFailure

ASSISTANCE CONDITIONING
3 Rounds for Time
Inverted Pull-up - 6
35 lb Weighted Dips - 12

3 Rounds for Time
155 lb Bent Over Row - 8
Clapping Push-up - 12

Bicep Curls - 3x12-5

6/10/13 - MONDAY

WARM-UP
Foam Roll
Jog 800m
Stretch
PVC Pass Throughs - 10
2 Rounds: KB Swing - 10, Pistols - 8

STRENGTH
Front Squat - 5x6 for Max Weight

CONDITIONING
Complete for Time
Buy-In: Run 400 meters
15-12-9
185 lb Deadlift
20 lb Wall Ball
Buy-Out: Run 400 meters

6/6/13 - THURSDAY

WARM-UP
Foam Roll
Jog 600 meters
2 min AMRAP: DU
Stretch

SKILL
Pistols
Handstands

CONDITIONING
5 Rounds for Time
185 lb Squat Clean - 5
Toes 2 Bar - 10
DU - 20

6/4/13 - TUESDAY

WARM-UP
Foam Roll
Dynamic Stretch
Jog 800m
PVC Pass Throughs - 10
Leg Lowers - 2x5
24" Box Jump Burpees - 12

STRENGTH
5 Supersets for Max Weight
Weighted Pull-up - 8
Close Grip Bench Press - 8

CONDITIONING
3 Rounds for Time
95 lb Power Snatch - 5
Ring Dip - 15
45 lb Weighted Inverted Row - 20
Push-up - 30

6/3/13 - MONDAY

WARM-UP

Foam Roll
Dynamic Stretch
Jog 800m
DU - 1 min AMRAP
Ab Wheel - 12
KB Front Squat - 15
Knee to Hip Romanian Deadlift Shrugs - 10

SKILL

EMOTM - 10 min
Hang Squat Clean - 2

5 Rounds for Time
Back Squat - 5
Box Jumps - 10
Shoulder Press - 15

5/30/13 THURSDAY

WARM-UP
AIRDYNE - 3 MIN
MOBILITY
2RDS
SKIN THE CAT WITH LEG LOWER - 5
WALL BALL - 10
MUSCLE SNATCH - 10

CONDITIONING

TABATA
RING PUSH-UP
REST 1 MIN
V-UP
REST 1 MIN
WALL CLIMB
REST 1 MIN

ASSISTANCE
2 RDS
FRONT HOLD - 1 MIN
L-SIT HANG FROM RINGS - 30 SEC
HANDSTAND - 1 MIN

5/28/13 TUESDAY

WARM-UP

RUN - 400 M
2RDS
WALL CLIMB - 3
ROMANIAN DL - 10
TOES TO BAR - 15

CONDITIONING

10-9-8-7-6-5-4-3-2-1 (FOR TIME)
250lb DEADLIFT
145lb PUSH PRESS
CLEAN .75 BODY WEIGHT

ASSISTANCE
 L-SIT 3 x MAX TIME
AB WHEEL 3 x 15

5/23/13 - THURSDAY

WARM-UP
Foam Roll
Dynamic Stretches
DU - 2 min AMRAP
2 Rounds: Goblet Squat 10, T2B 10
Mobility

SKILL
Rope Climb

CONDITIONING
2 Rounds for Time
Seated Rope Climb - 2
Front Squat - 8
Box Jump Over - 10
KB Swing - 12

Rest 2 min after completing 2 Rounds.
Repeat 3 times for a total of 6 Rounds. Increase Front Squat weight each repeat. Record time and weight for each set.

5/20/13 TUESDAY

WARM-UP

Double Unders - 2 min  AMRAP

MOBILITY

"2 RDS"
TURKISH GET-UP - 2
TOES TO BAR - 15
GOBLET SQUAT W/ 3 SEC PAUSE - 5

CONDITIONING

"GRACE"
COMPLETE 30 CLEAN AND JERKS FOR TIME

ASSISTANCE

BENCH PRESS - 3 x 5
AB WHEEL - 3 x 20

5/20/13 MONDAY

WARM-UP

RUN - 400 M

MOBILITY

2 RDS
SKIN THE CAT - 5
RING PUSH-UP W/ ARM EXT - 10
ROMANIAN DEAD LIFT - 15

CONDITIONING

"FILTHY FIFTY"
COMPLETE FOR TIME

BOX JUMP - 50
JUMPING PULL-UP - 50
KB SWING (1 POOD) - 50
WALKING LUNGE - 50
KNEE TO ELBOWS - 50
45lb PUSH PRESS - 50
BACK EXTENSION/GOOD MORNINGS - 50
WALL BALL - 50
BURPEE - 50
DU - 50

ASSISTANCE: CHOICE OF CORE WORK.

5/16/13 THURSDAY

WARM-UP

RUN - 400 M
MOBILITY
2RDS
PLYO JUMP CIRCUIT - 2
WALL CLIMB - 3
BAND PULL-A-PART - 10

SKILL/STRENGTH

HANDSTAND PUSH-UP 4 x 3

CONDITIONING

4 RDS FOR TIME (TEAM WOD)*
FARMERS CARRY - 100M
           AMRAP
FRONT SQUAT 95lbs- 5
PUSH PRESS 95lbs- 5

*WHILE ONE PARTNER DOES THE FARMERS CARRY, THE OTHER WILL COMPLETE THE AMRAP. BOTH PARTNERS WILL DO 4 FARMERS CARRIES.

5/14/13 TUESDAY

WARM-UP
RUN - 400 M

MOBILITY

2 RDS
HUG A TWINKIE - 15
KB SDHP - 10
BURPEE PULL-UP - 5

SKILL

10 MIN EMOTM
POWER CLEAN - 2
MUSCLE-UP 1

CONDITIONING

"HELEN" 3 RDS FOR TIME

RUN - 400 M
KB SWING - 21
PULL-UP - 12

5/13/13 MONDAY

WARM-UP

DU AMRAP - 2 MIN

MOBILITY

3 RDS
PASS THROUGH - 10
BURPEE - 10
WALL BALL - 10

CONDITIONING

BARBARA
5 RDS REST FOR 3 MINUTES BETWEEN RDS.

PULL-UP - 20
PUSH-UP - 30
SIT-UP - 40
SQUAT - 50

ASSISTANCE

COMPOUND SET x 2
DB SHOULDER PRESS - 10
DB FRONT RAISE - 10
DB LAT RAISE - 10

5/10/13 FRIDAY

WARM-UP

RUN - 400 M

MOBILITY

2 RDS
KB SDHP - 10
BOX JUMP 24" - 10
PVC PASS THROUGH - 10

CONDITIONING

12 MIN AMRAP
75LB MUSCLE SNATCH - 10
24" BOX JUMP - 10
135LB ROW - 10

ASSISTANCE
CHOICE OF CORE WORK.

5/9/13 THURSDAY
WARM-UP
RUN - 400 M

MOBILITY

3 RDS
PYLO JUMP CIRCUIT
SKIN THE CAT - 5
BAND PULL-A-PART - 10

CONDITIONING

TABATA
KB SWING 70LB
REST 1 MIN
L-SIT
REST 1 MIN
WEIGHTED RING DIP

ASSISTANCE

BARBELL CURL DROP SET x 2

3RDS
HOLLOW POSITION HOLD - 1 MIN
HOLLOW ARCH - 40 SEC

5/7/13 TUESDAY

FOAM ROLLING

JOG 400 M

2 RDS

MED BALL CLEAN - 15

CANDLESTICK - 10

BOX JUMP BURPEE - 5

MOBILITY

3 RDS FOR TIME

MED BALL RUN - 200 M 

TOES 2 BAR - 20

BURPEE - 20

BENCH DROP SET x 2

BARBELL CURL x 2

5/6/13 - MONDAY

WARM-UP
Foam Roll - 10 min
Jog 600m
Plyo Circuit with Burpees - 3

Mobility

SPEED
EMOTM - 10 min Ladder
Power Cleans - 3

CONDITIONING
4 Rounds for Time
Wall Climb - 4
Deadlift - 8

Wall Ball -16
Run 100m

5/2/13 THURSDAY

WARM-UP

JOG 400 M

MOBILITY

2RDS

RING PUSH-UP W/ ARM EXTENSION - 10

20" BOX JUMP OVER - 10 

75LB MUSCLE SNATCH - 10

CONDITIONING

1st Street HILL SPRINTS - 10 RDS

ASSISTANCE

BENCH DROP SET X 2 

2RDS

185LB FRONT RACK HOLD - 1 MIN

TOES 2 BAR - 20

4/30/13 TUESDAY

MOBILITY

2 MIN AMRAP - DU

MOBILITY

3 RDS

HANDSTAND PUSH-UP - 3

SKIN THE CAT W/ LEG LOWERS - 5

GOBLET SQUAT - 10

SKILL

BOX JUMP FOR HEIGHT OR HANDSTANDS

CONDITIONING

3 RDS, ROTATE EACH MINUTE

• WALL BALL
• BOX JUMP
• 115LB PUSH PRESS
• TOES TO BAR
• REST

EACH STATION IS  AN AMRAP. SCORE WILL BE TOTAL OF REPS COMPLETED AFTER ALL 3 RDS.

4/29/13 MONDAY

WARM-UP

JOG - 400 M

MOBILITY

2RDS

135LB DEAD LIFT - 10

WALL BALL - 15

PVC PASS THROUGH - 10

CONDITIONING

"RALPH"

4 RDS FOR TIME

250 LB DEAD LIFT - 8

BURPEE - 16

ROPE CLIMB - 3

RUN - 600 M

ASSISTANCE

3 RDS

185 LB FRONT RACK HOLD - 1 MIN

HUG A TWINKIE - 20

4/26/13 - FRIDAY

Tabata - 8 Rounds of Each for Max Reps
L-Sits (10/20)
Rest 1 min
Airdyne (20/10)
Rest 1 min
Hanging Leg Lowers (20/10)
Rest 1 min
Push-up (20/10)
Rest 1 min
185 lb Front Rack Hold (20/10)
Rest 1 min
Strict Pull-up (20/10)

4/25/13 THURSDAY

WARM-UP

JOG - 600 M

MOBILITY

3 RDS

WALL-BALL - 10

PASS THROUGH - 10

BURPEE - 10

CONDITIONING

3 RDS FOR TIME
WALL-CLIMB - 7
WALL-BALL - 30
35LB FARMERS CARRY - 200 M

ASSISTANCE
2RDS
PLANK - 1 MIN
L-SIDE PLANK - 50 SEC
R-SIDE PLANK - 50 SEC

4/23/13 TUESDAY

WARM-UP

Jog  - 400 m

Mobility

2rds

Hollow Body Rock - 25

Hug a Twinkie - 20

DB Side Raises - 10

DB Front Raises - 10

CONDITIONING

"Bradley"

10 rds For Time

Sprint - 100 m

Pull-ups - 10

Sprint - 100 m

Burpee - 10

Rest 30 second rest

ASSISTANCE

Barbell Curl Drop Set x 2

Handstand Push-up 5 x 3

4/20/13  SATURDAY 

WARM-UP

JOG - 400 m

JUNKYARD DOG - 5

CANDLESTICK - 10

HUG A TWINKIE - 15

MOBILITY

CONDITIONING (Teams = Jeff & Kyle, Rick & Jeremy)

3RDS FOR MAX REP

400M RUN WITH 45LB PLATE

SUMO DEAD LIFT HIGH PULL (AMRAP)

3RDS FOR MAX REP

HOLLOW ARCH HOLD 1 MIN

BOX JUMP BURPEE (AMRAP)

COMPLETE TOTAL REPS AS A TEAM

100 WALL BALLS

75 RING DIPS (BOX IF NEEDED)

100 MED BALL CLEANS

75 TOES BAR/KNEES TO ELBOW

ACCUMULATE 5 MINUTES OF HOLLOW POSITION HOLD.

*WHILE ONE PERSON DOES RUN OR HOLLOW POSITION HOLD, PARTNER WILL PERFORM SDHP OR BURPEE BOX JUMP AMRAPS.

4/18/13 THURSDAY

WARM-UP

Jog - 600 m 

2 RDS

Wall-ball - 15

Pass Throughs - 10

Deficit KB DL w/ pause - 10

MOBILITY

SKILL - Front Lever

CONDITIONING

Complete For Time

10 - 135 Hang Power Clean

20 - Box Jump

30 - Hand Release Push-up

40 - Sit-up

50 - 35lb Goblet Squat

40 - Sit-up

30 - Hand Release Push-up

20 - Box Jump

10 - 135lb Hang Power Clean

4/16/13 TUESDAY

WARM-UP

Jog 400m

2 RDS

Standing Broad Jump - 10

Ring Push-up with arm ext. - 10

PVC Pipe Pass Through - 10 

RVS Plank - 45 sec

MOBILITY 

To include:

3 min of Hamstring Floss drill

3 min of Super Couch Stretch 

2 min of Side Split work (left and right leg)

CONDITIONING

17min AMRAP

Bumper Plate Burpee - 5

Toes 2 Bar - 10

50lb KB Swing - 15

ASSISTANCE: (if time allows)

Barbell Curl drop set x 2

Weighted Box Dip drop set x2

4/15/13 MONDAY

WARM-UP

Jog 800 m

Mobility 

3rds

5 Pull-ups

10 Push-ups

15 Squats

Skill:

L-Sit

CONDITIONING

3 Rounds For Time

155lb Power Clean - 10

95lb SDHP - 20

155lb Front Squat - 10

Burpees - 20

4/13/13 SATURDAY

WARM-UP

3 RDS

Skin the Cat - 10

30 lb KB Turkish Get Up - 4

65lb High Hang muscle Snatch - 10

MOBILITY

CONDITIONING

5 ROUNDS FOR TIME

DU - 50

WALL CLIMB - 5

ASSISTANCE

Bench Press Drop Set x 2

3 RDS

L-Side Plank - 45 sec

R-Side Plank - 45 sec

Hollow Arch - 40 sec

4/11/13 THURSDAY

WARM-UP

DU 2.5 minute AMRAP
3 RDS
Muscle-up - 3
Hand Release PU - 10
Hug a Twinkie - 20
L-Sit - 10 sec

MOBILITY

SKILL
Muscle-up (Danny), Handstands/walk (Jeff, Jeremy)

CONDITIONING
20 min AMRAP
Farmers Carry - 100 m
Candlestick w/ Jump - 10
Turkish Get Up- 2 (1 each arm)

ASSISTANCE
Bench Press Drop Set x 2

04/09/13 TUESDAY

WARM-UP

Double Unders: 2 min AMRAP

Mobility

2RDS

Skin the Cat: 5

PVC Pass Through: 10
Ring Push-Ups with single arm extension: 10

CONDITIONING

DIANE

21-15-9

Dead Lift 225lbs

Handstand Push-up

ASSISTANCE

REST PAUSE

Dumb Bell Seated Shoulder Press

2 RDS

Plank: 1 min

Reverse Plank: 1 min.

Hollow Arch: 40 sec

4/8/13 MONDAY

WARM-UP
Airdyne- .5miles

Mobility

2 RDS
Hug a twinkie- 10
Band Pull a parts- 15
Hollow Rock- 45 sec
Hollow Arch- 30 sec

SKILL WORK
Muscle Up or Handstands

CONDITIONING
Complete For Time:
AirDyne- 10 miles*

ASSISTANCE
2 Super Sets
DB Shoulder Press-10
DB Front Raise-10
DB Lat Raise-10
DB Reverse Flys-10

*While one person performs the work on the AirDyne, the other will do their Skill Work.

4/4/13 - THURSDAY

WARM-UP
Jog 800 meters
Mobility
2 Rounds
Push-up to Standing Hand Walk - 10
Goblet Squat with 3 sec bottom hold - 5
Toes 2 B - 10

SKILL
Thruster
Chest 2 Bar Pull-up

CONDITIONING
CrossFit Open WOD 13.5
AMRAP - 4 min
100 lb Thruster - 15
Chest 2 Bar Pull-up - 15

If 90 reps completed, extend to 8 minutes.
If 180 reps completed, extend to 12 minutes.
If 270 reps completed, extend to 16 minutes...

4/2/13 - TUESDAY

WARM-UP
Run - 400m
Mobility
Burpee - 30
2 Rounds
95 lb Straight Leg Deadlift - 6
Plyo Jump Circuit - 2
Wall Squat - 8

CONDITIONING
Complete for Time
DU - 100
3 Rounds
315 lb Deadlift - 3
24" Box Jump - 9
DU - 75
3 Rounds
155 lb Hang Squat Clean - 6
24" Box Jump - 9
DU - 50
3 Rounds
50 lb KB Swing - 12
24" Box Jump - 9

Note: Do the DU's between each round only - they are not part of the rounds.

4/1/13 - MONDAY

WARM-UP
Run 800 meters
Mobility
2 Rounds
Ab Wheel - 15
Toes 2 Bar - 15
95 lb Clean & Jerk - 10

Triple Under Progressions - 5 min

CONDITIONING
Team WOD
3 Rounds for Max Rep
Run 200 meters
AMRAP
Pull-ups - MR
95 lb Shoulder Press - MR

ASSISTANCE
3 Giant Sets
DB Front Raises - 12-15
Weighted Inverted Row - Max Rep
DB Lateral Raises - 12-15
Inverted Row - Max Rep
DB Reverse Flies - 12-15

3/29/13 - SATURDAY FUNNESS

WARM-UP
Jog 800 meters
Mobility
Triple Under Progressions - 3 min
Ab Wheel - 30
Hollow Pos Hold - 45 sec
2 Rounds
Band Pull Aparts - 12
DB Front Raise - 12
OH Squat - 12
DB Lateral Raises - 12
20" Box Jump - 12
Reverse DB Flies - 12

STRENGTH CONDITIONING
5 Rounds for Time
225 lb Bench Press - 5
315 lb Back Squat - 5
50 lb KB Farmer Carry - 100 meters

ASSISTANCE
3 Giant Sets
MU - 5
DB 1 Arm Snatch
24" Weighted BB Step-up

3 Supersets
115 lb Shoulder Press - MR
45 lb Weighted Inverted Row - MR

3/28/13 - THURSDAY

WARM-UP
Jog 800 meters
Mobility
Triple Under Progressions - 3 min
2 Rounds
Ab Wheel - 12
70 lb SDHP - 12
50 lb KB Jerk - 12
PVC Leg Pass Throughs - 6

CONDITIONING
Open WOD 13.4
7 min AMRAP
135 lb Clean & Jerk - 3
Toes 2 Bar - 3
135 lb Clean & Jerk - 6
Toes 2 Bar - 6
135 lb Clean & Jerk - 9
Toes 2 Bar - 9
...

ASSISTANCE
3 Supersets
Weighted Close Grip Pull-up - 5-7 reps @ Max Weight
Shoulder Press - 5-7 reps @ Max Weight

2 Supersets
70 lb 1 Arm KB Bent Over Row (RH) - 12-15
70 lb 1 Arm KB Bent Over Row (LH) - 12-15
20 lb DB Shoulder Complex - 12-15 reps each

Note: DB Shoulder Complex = Front Raise, Lateral Raise, Reverse Flies

3/26/13 - TUESDAY

WARM-UP
Jog 200 meters
Bear Crawl 100 meters
Jog 200 meters

Mobility

Triple Unders - 3 min practice

2 Rounds
Hollow Pos Hold - 30 sec
70 lb KB Swing - 12
V-Ups - 12
10" Weighted KB Box Jumps - 12

CONDITIONING
12 min AMRAP
185 lb Hang Cleans - 4
T2B - 8
24" Box Jump - 12

3/25/13 - MONDAY

WARM-UP (2:50)
Jog 800 meters
Mobility
Ab Wheel - 20
Hollow Pos Hold - 30 sec
2 Rounds
Band Pull Aparts - 12
DB Lateral Raises - 12
Reverse DB Flies - 12
70 lb Goblet Squat - 12
DU - 30

CONDITIONING (3:30)
3 Rounds for Time
HSPU - 10
185 lb Front Squat - 5
Run - 200 meters

ASSISTANCE (3:50)
Rest Pause Sets - 30 sec Rest
Push-up - 3xMR
Hang Muscle Snatch - 3xMR
Skull Crusher Push-ups - 3xMR
Toes 2 Bar - 3xMR

3/23/13 - SATURDAY

WARM-UP
Jog 800 meters
Mobility
DU - 100
Ab Wheel - 20
PVC Leg Pass Throughs - 12
30" Box Jump - 12
65 lb Power Snatch - 12

CONDITIONING
Complete for Time
70 lb KB Swing - 40
24" Box Jump Burpee - 12
Pull-up - 30
24" Box Jump Burpee - 12
95 lb Power Clean & Jerk - 20
24" Box Jump Burpee - 12
315 lb Deadlift - 10
24" Box Jump Burpee - 12
Toes 2 Bar - 20

ASSISTANCE
L-Sit - 1 min
DB Shoulder Complex - 2
45 lb Weighted Ab Plank - 1 min
DB Shoulder Complex - 2
Sit-up - 100
DB Shoulder Complex - 2

Note: DB Shoulder Complex = Lateral Raise - 15-20, Reverse Flies - 15-20, Press - 15-20

3/21/13 - THURSDAY

WARM-UP
Jog 800m
Mobility
2 Rounds
Worm Walk - 20 ft
65 lb Hang Muscle Snatch - 12
50 lb Goblet Squat - 12

CONDITIONING
CrossFit Open WOD 13.3
12 min AMRAP
20 lb Wall Ball - 150
DU - 90
MU - 30

ASSISTANCE
3 Supersets
50 lb KB 24" Step Ups - 16
35 lb Strict Pull-up - MR

3/19/13 - TUESDAY

WARM-UP
Run 800 meter / Airdyne 1 mile
Mobility
L-Sit - Max Time
Hollow Position Hold - 30 sec
70 lb KB SDHP - 12
50 lb KB 10" Weighted Box Jumps - 12
50 lb KB Clean & Jerk - 12

SKILL
Clean Pulls - 4x3
High Hang Squat Clean & Jerk - 4x2
Hang Squat Clean & Jerk - 4x2
Squat Clean & Jerk - 4x1

CONDITIONING
3 Rounds for Time
135 lb Hang Squat Clean - 10
DU - 50

ASSISTANCE
3 Supersets
50 lb KB 24" Weighted Step Up - 12
155 lb Weighted Calf Raise - MR

3/18/13 - MONDAY

WARM-UP
Airdyne 1 mile
Jump Rope Pose Drills - 3 mi

Mobility

Ab Wheel - 20
Hollow Position Hold - 30 sec
2 Rounds
Band Pull Aparts - 12
DB Lateral Raises - 12
Reverse DB Flies - 12
Clapping Push-up - 12
Ring Toes 2 Bar

CONDITIONING
6 min AMRAP
135 lb Push Press - 12
Chest 2 Bar Pull-up - 20
Sprint - 100m

ASSISTANCE
3 Giant Sets
Bench Press @ BW - MR
Ring Dip - MR
Seated Rope Climb - 3

3/15/13 - SATURDAY

WARM-UP
Jog 800m
Mobility
DU - 2 min AMRAP
2 Rounds
Ab Wheel - 15
50 lb Goblet Squat - 10
50 lb KB Snatch - 12

CONDITIONING
Total AMRAP
1 min AMRAP - Burpee
Rest 1 min
2 min AMRAP - 20 lb Wall Ball
Rest 1 min
3 min AMRAP - Lateral Jump - 20, Wall Climb - 2
Rest 1 min
Max Rep Unbroken - 70 lb KB Swing

Rest 5 min

3 Rounds for Max Rep
185 lb Front Squat - MR
Pull-up - MR
Rest 2 min

3/14/13 - THURSDAY

WARM-UP
Airdyne .5 miles
Jog 600 meters


Mobility: Rack and OH position, Posterior Chain and hips, Calves and Ankles

2 Rounds
Candlestick Roll - 6
Ring T2B - 6
PVC Leg Pass Throughs - 6

Jumping Progression - Forward and back, and then build up to Box Jump height

Rest 5 min

CONDITIONING
Open WOD 13.2
10 min AMRAP
115 lb Shoulder to OH - 5
115 lb Deadlift - 10
24" Box Jump - 15

ASSISTANCE
3 Supersets
185 lb Front Squat - 5
185 lb Close Grip Bench Press - MR

3/12/13 - TUESDAY

WARM-UP
Jog 600m
DU - 2 min AMRAP
2 Rounds
95 lb Front Squat - 10
75 lb Hang Muscle Snatch - 10
Lateral Hops - 20

Mobility

CONDITIONING
Complete for Time
Buy-In: Sprint 200m
2 Rounds
115 lb SDHP - 15
24" Box Jump - 20
Pull-up - 25
20 lb Wall Ball - 30
Buy-In: Sprint - 200m

ASSISTANCE
3 Supersets
Seated Rope Climb - 2
50 lb Weighted Ring Dips - MR

3/11/13 - MONDAY

WARM-UP
Jog 400m
2 Rounds
30 lb DB Thruster - 10
Wall Climb - 3
70 lb KB Swing - 12
Plyo Jump Circuit - 3

Mobility

SKILL
Clean Pull - 3x2
High Hang Squat Clean - 3x3
Hang Squat Clean - 3x3
Squat Clean - 3x1

CONDITIONING
Complete for Time
10-8-6-4-2
115 lb Squat Clean Thruster
Toes 2 Bar

ASSISTANCE
3 Supersets
C2B Pull-ups - 8
155 lb Push Press - MR

COOL DOWN
Jog/Walk 400m
Foam Roll
Stretch

3/9/13 - SATURDAY

WARM-UP
Jog 800m
2 Rounds
Ab Wheel
Med Ball Clean
Wall Ball
Ring Role Throughs

Mobility

OPTION #1
SKILL 
Snatch

CONDITIONING
Open WOD 13.1 Repeat
17 min AMRAP
Burpee - 40
75 lb Snatch - 30
Burpee - 30
135 lb Snatch - 30
Burpee - 20
165 lb Snatch - 30
Burpee - 10
210 lb Snatch - MR

ASSISTANCE
3 Supersets
C2B Pull-ups - 8
155 lb Push Press - MR

OPTION #2
CONDITIONING
Complete for Time
10-8-6-4-2
115 lb Squat Clean Thruster
T2B

ASSISTANCE
3 Supersets
C2B Pull-ups - 8
155 lb Push Press - MR

3/7/13 - THURSDAY

WARM-UP
Burpee - 20
2 Rounds
Wall Climb - 4
30" Box Jump - 8
70 lb KB Snatch - 12

Mobility

SKILL
Snatches

MET-CON
Open WOD 13.1
17 min AMRAP
Burpee - 40
75 lb Snatch - 30
Burpee - 30
135 lb Snatch - 30
Burpee - 20
165 lb Snatch - 30
Burpee - 10
210 lb Snatch - Max Rep

3/5/13 - TUESDAY

WARM-UP
Airdyne .5 mi
Ab Wheel - 20
35 lb Turkish Get-Up - 4
50 lb Turkish Get-Up - 2
708 lb Turkish Get-Up - 2
Kneeling Jumps for Height - 5

Mobility

SKILL
EMOTM - 10 min
MU - 3
Odd: Pistols - 2
Even: Handstand Walk for Distance

CONDITIONING
3 Rounds for Time
135 lb Power Snatch - 5
135 lb OH Squat - 10

ASSISTANCE
3 Giant Sets
L-Sit Pull-up - 5
Push Press for Max Weight - 10
Weighted Ring Dip for Max Weight - 12

3/4/13 - MONDAY

WARM-UP
Jog 400m
2 Rounds
Wall Climb - 4
24" Burpee Box Jump Overs - 6

SKILL
EMOTM - 10 min
Clean & Jerk Ladder starting at 135 lbs + 10

CONDITIONING
Complete For Time
10-9-8-7-6-5-4-3-2-1
Burpee
24" Box Jump

Note: Since we were sick on Saturday and didn't get to do the workout, I'm including part of that workout in today's WOD.

3/2/13 - SATURDAY

WARM-UP (10:15)
Airdyne 1 mile
2 Rounds
Wall Climb - 6
Spiderman Walk - 12
20 lb Wall Ball - 18
70 lb KB Snatch - 12

Mobility (10:30)

CONDITIONING (10:50)
Complete for Time
10-9-8-7-6-5-4-3-2-1
Burpee
24" Box Jump
Rest 1 min
1-2-3-4-5-6-7-8-9-10
Pull-up
135 lb Push Press

COOL DOWN (11:15)
Easy Jog/Walk 400m
Stretch
Foam Roll