1/31/13 - THURSDAY

WARM-UP

Wall Ball - 30
Mobility
DU - 2 min AMRAP
Ab Wheel - 2x15

MET-CON #1

3 Rounds for Time

135 lb OH Squat - 5
Toes 2 Bar - 20

MET-CON #2

5 Rounds for Reps

Airdyne (cal) - 1 min
Ab Plank - 30 sec
Rest - 30 sec

1/29/13 - TUESDAY

WARM-UP

Burpee - 30
Mobility

2 Rounds

50 lb KB Snatch - 20
Wall Climb - 4

STRENGTH

5 Rounds

Deadlift Ladder - 3RM
Bench Press Ladder - 5RM
Rest 2 min

Note: Perform Deadlift and Bench Press as a Super Set. Work up to a 3RM Deadlift and 5RM Bench Press on the 5th set. If you reach your RM before the 5th set, drop weights enough to get at least 3 or 5 reps - in this case do 3+ Deadlifts and 5+ Bench Press for Max Reps on the last set.

MET-CON

3 Rounds for Max Rep & Time
75 lb Hang Power Snatch - 7
Strict Pull-up - MR
75 lb Hang Power Snatch - 7
75 lb Shoulder Press - MR

ASSISTANCE

2 Rounds

Lateral Raises - 15-20
JM Press - 12-15
Reverse DB Flies - 15-20
135 lb Calf Raise - MR

1/28/13 - MONDAY

WARM-UP (20 min)

2 Rounds

Ab Wheel - 12
50 lb KB Swing - 12

Mobility

RECOVERY / SKILL (20 min)

Rehab and Recovery
Skills - Select one of each (or just one if pairing with rehab):
1) Free Handstand Progressions / Handstand Walk
2) Butterfly Chest-to-Bar Pull-up / Rope Climb


MET-CON (15 min)

3 Rounds for Max Rep

2 min AMRAP

155 lb OH Hold - 30 sec
Rest 10 sec

Rest 30 sec

2 min AMRAP

Parallette Pass Throughs - 10
DU - 50
Rest 30 sec

Note: Each round is a 2 min AMRAP of OH Hold with a 10 sec rest, followed by a 30 sec rest, followed by a 2 min AMRAP of Parallette Pass Throughs and DU, followed by a 30 sec rest. Record total reps for your score. 30 seconds of OH Hold = 1 rep.

ASSISTANCE (10 min)

Superset - 3 Rounds

Assistance #1 - 12-15 reps
Assistance #2 - 12-15 reps
10 lb Side Ab Plank DB Raises - LH/RH - 12  each side

Note: Select 2 assistance exercises to accompany the Ab Plank DB Raises and do 3 sets of each. Perform as a superset.

1/26/13 - SATURDAY

WARM-UP

2 Rounds

20 lb Wall Ball - 15
Wall Climb - 3

Mobility

MET-CON #1

EMOTM

MU Ladder +1 (descend -1 once MR is reached)

Note: Start with 1 rep. Increase by 1 rep each minute. Once you reach your MR in minute, continue by decreasing reps by 1 each minute.

MET-CON #2
2 Rounds Each for Time
135 lb Front Rack Lunge - 10
HSPU - 20
135 lb Front Squat - 10
Push-up - 40
135 lb Squat Clean - 10
Ring Dip - 60
135 lb Power Clean & Jerk - 10
Rest 3 min

1/25/13 - FRIDAY

WARM-UP (40 min)
Airdyne 15 min / 2 mile Jog
Mobility and Rehab

MET-CON (15 min)

5 Rounds (for quality)

Ring Inverted Hang Leg Lowers - 7
225 lb Front Rack Carry 5 meters - 5

Note: Ring Inverted Hang Leg Lowers - with straight arms, hang upside down on the rings with your torso and legs straight. Lower you legs back to the floor as slowly as possible while maintaining a straight torso and legs.

ASSISTANCE (10 min)
Glute Bridge - 3x12-15
1 or 2 Other assistance exercises of choice 3x12-15

1/24/13 - THURSDAY

WARM-UP

Airdyne - 1 mile
Mobility

2 Rounds

Wall Ball - 15
35 lb KB Snatch - 10
75 lb Push Press - 5

POWER

EMOTM

Split Jerk Ladder - 1 (start @ 185 lbs + 10 lbs each round)

MET-CON

3 Rounds for Time

Wall Climb - 5
24" Box Jump - 15
70 lb KB Swing or Pull-up - 20

1/22/13 - TUESDAY

WARM-UP (20 min)

2 Rounds

Burpee - 20
Goblet Squat - 15
KB Clean - 10

Mobility

MET-CON #1 (30 min)

5 Rounds for Time and Reps Each

Back Squat @ 85% - 3
175 lb Power Clean - 10
Bench Press @ 75% - 6
Dip - Max Rep
Rest 3 min

MET-CON #2 (12 min)

Tabata Mod (40/20) - 4 Rounds

Inverted Row / Strict Pull-up
Push-up
24" Box Jump

1/21/13 - MONDAY

WARM-UP (25 min)

3 Rounds

Wall Climb - 2
Ab Wheel - 20
Pull-up - 10

Mobility

REHAB & SKILL (20 min)
Every 5 min OTM - Weighted Ab Plank - 1 min - 3 times total while doing one or both of the following:
1) Spend time working rehab, recovery, and mobility as needed
2)  Skill Work:
    a) HSPU or Handstand Walk
    b) Pull-up or Chest to Bar Pull-up or Toes to Bar

MET-CON (15 min)

3 Rounds for Time

135 lb OH Hold - 1 min - Max Time
Burpee - 10 / DU - 30 / Box Jump - 15
135 lb Front Squat - 3 rep - hold at bottom for 10 seconds while maintaining good posture
Burpee - 10 / DU - 30 / Box Jump - 15
L-Sit Hang - 1 min - Max Time
Burpee - 10 / DU - 30 / Box Jump - 15

Note: 1 min is dedicated to the OH Hold and to the L-Sit Hang. Do not move to the next exercise until that minute is over. Once minute ends, move immediately to the next exercise. No scheduled rest. Record time achieved in OH Hold and L-Sit Hang.Also, record time to complete entire workout.

1/19/13 - SATURDAY

WARM-UP

Wall Ball - 30
Mobility

2 Rounds

95 lb SDHP - 12
50 lb Goblet Squat - 12

STRENGTH

EMOTM

Odd: Front Squat Ladder - 3 (start @ 205 lbs, increase by 20 lbs each set)
Even: HSPU - 10

Note: Do Front Squats on even minutes and HSPU on odd minutes. Start with 205 lbs on Front Squat and increase by 20 lbs each set. Continue until unable to complete reps with allotted weight. Pick up weight from the rack.

MET-CON

3 Rounds Each for Time

155 lb Deadlift - 12
155 lb Hang Power Clean - 12
155 lb Push Press - 12
20 lb Wall Ball - 30
Rest 3 min

1/18/13 - FRIDAY

WARM-UP (30 min)

Light Jog - 1 mile
Mobility

3 Rounds

Ab Wheel - 20
Glute Bridge - 12

SKILL (20 min)

Rehab & Recovery / Skill - perform rehab and recovery exercises of choice and/or select 1-2 skills to work on

MET-CON (15 min)

15 min EMOTM

1st - 35 lb Turkish Get-Up - 2
2nd - 225 lb Deadlift Hold - 1 min AMRAP
3rd - Airdyne - 1 min easy/slow pace

ASSISTANCE (10 min)

Select 2-3 assistance exercises and do 3x15-20 for each. Can be done as supersets

1/17/13 - THURSDAY

WARM-UP (20 min)

Burpee -30
Mobility

2 Rounds

50 lb 1 Arm KB Swing - LH/RH - 20
DU - 50

SPEED SKILL and STRENGTH (30 min)

Snatch Pull - 3x2 (start at 65% of 1RM Deadlift)
Snatch Balance - 5x1 (work up to heavy single)
OH Squat - 4x6RM

MET-CON #1 (10 min)

10 min EMOTM

MU - 3
DU - 20

Note: Complete 3 MU and 20 DU every minute on the minute, up to 10 min.

Rest 5 min EXACTLY

MET-CON #2 (10 min)

2 min AMRAP

75 lb Squat Snatch

8 min AMRAP

75 lb Shoulder Press - 10
50 lb KB Swing - 20
DU - 40

Note: Do as many Squat Snatches as possible in 2 minutes and then immediately start the 8 min AMRAP of Presses, KB Swings, and DU. There is no rest in between. The total time for this Met-Con is 10 minutes.

1/15/13 - TUESDAY

WARM-UP

Jog - 400m
Mobility

2 Rounds

50 lb KBS - 20
Ring Dip - 20

STRENGTH

Back Squat - 1RM (15 min time cap)
Bench Press - 1RM (15 min time cap)
Weighted Pull-up - 1RM (15 min time cap)

MET-CON

Complete for Time

Push-up - 40
135 lb Power Clean - 10
Push-up - 30
135 lb Power Clean - 10
Push-up - 20
135 lb Power Clean - 10

1/14/13 - MONDAY

WARM-UP

3 Rounds

Airdyne - 20 cal / Jog 200m / Burpee - 15 (choose one)
95 lb SDHP - 10
Ab Plank - 1 min
Mobility

SKILL
Recovery / Skill - 20 min
Note: Work a skill or do rehab/recovery exercises of your choice for 20 min.

MET-CON

EMOTM - 20 min

Odd: L-Sit - 20 sec
Even: Airdyne - 15 cal / Sprint - 100m / Burpee - 10

Note: Choose between the 3 options based on what you need to work on most.

ASSISTANCE

Assistance Exercise of choice (Lateral Raises, Calf Raises, Tri Pushdowns, etcs.)

1/12/13 - SATURDAY

WARM-UP

Burpee - 25
Mobility

3 Rounds

Med Ball Sit-ups - 20
DU - 50

MET-CON

4 Rounds for Time

275 lb Deadlift - 10
Run - 800 meters

1/11/13 - FRIDAY

WARM-UP

Jog - 400m
Mobility

3 Rounds

Pull-up - 5
KB Swing - 10
OH Squat - 15

MET-CON #1

5 Rounds for Max Rep

Pull-up - Max Rep
Ring Push-up - Max Rep
Rest - 2 min

MET-CON #2

5 Rounds for Time

Wall Climb - 3
155 lb Hang Power Clean - 6
Dip - 9
KB Swing - 12

1/10/13 - THURSDAY

WARM-UP

3 Rounds
1 min AMRAP - Airdyne (cal)
Rest 1 min

Mobility
Kneeling Jumps (for distance) - 10

SKILL

3 Rounds (not for time)

Wall Climb - 3
C2B Pull-up - 10

STRENGTH

4 Rounds

Back Squat - 2 (work up to 2RM)
95 lb SDHP - 6
Rest 3 minutes

MET-CON

3 min AMRAP

Pistol - 6
20 lb Wall Ball - 12
115 lb Push Press - 9

Rest 3 min

6 min AMRAP

Pistol - 6
20 lb Wall Ball - 12
115 lb Push Press - 9

1/8/13 - TUESDAY

WARM-UP
2 min AMRAP - DU
Mobility
3 Rounds
Burpee - 10
L-Sit Hang - 20 sec

SPEED
EMOTM Clean Ladder - start @ 185 lbs and increase by 10 each rep - 1
Note: do 1 rep every minute increasing by 10 lbs. Go as long as you are able.

STRENGTH
Bench Press - 5x3RM

MET-CON
Buy-In: 225 lb Front Rack Hold - 1 min
3 Rounds For Time
HSPU - 6
Burpee Pull-up - 12
24" Box Jump - 18
Farmer Carry - 100m
Buy-Out: 225 lb Front Rack Hold - 1 min

1/7/13 - MONDAY

WARM-UP

Jog - 800 meters
Mobility
Snatch Pulls (start @ 60% 1RM Deadlift) - 3x2
Hang Power Snatch - 4x2
Snatch Balance - 4x1

STRENGTH

4 Rounds for Max Weight
Front Squat (start @ 75% 1RM) - 3
DU - 30
Rest - 1 min

MET-CON #1

3 Rounds for Time

115 lb Squat Snatch - 4
Toes 2 Bar - 20

MET-CON #2

4 Rounds on Every 3rd min - Each for Time

Run - 400 meters

Note: Run 400 meters four times. Start subsequent rounds every 3rd minute. So do Round 1 starting at 0:00, then do Round 2 starting @ 3 min, Round 3 starting @ 6 min, and Round 4 starting @ 9 min.

1/5/13 - SATURDAY

WARM-UP

Step-up - 30
Mobility
Deficit HSPU - 10
Standing Broad Jump - 10
Sit-up - 30

SKILL

10 min EMOTM

MU - 3

MET-CON

5 Rounds for Time

Toes 2 Bar - 25
185 lb Front Rack Hold (from floor) - 1 min
25 lb Plate OH Carry - 100 meter
Rest - 1 min

1/4/13 - FRIDAY

WARM-UP

Jog 800 meters
Mobility
Burpee - 20

SKILL

Handstand Walks - 10 min

MET-CON #1

21-15-9

95 lb Push Press
30" Box Jump

MET-CON #2

Death by Deadlift and Bench

Odd: Deadlift @ 65% 1RM
Even: Bench Press @ 65% 1RM

Note: Start with 1 rep each and increase by 1 rep each round. Minute 1, do 1 Deadlift; minute 2, do 1 Bench Press; minute 3, do 2 Deadlift; etc. Must start at the beginning of each minute and complete number of reps before the minute ends. If unable to complete required reps within the minute, you are done with that exercise. Continue the other exercise as long as possible - if you stop the Bench Press due to failure, continue doing Deadlifts on the odd minutes only until unable to complete required reps. Your score is the total number of reps completed in your last successful set of each exercise - record each separately.

1/3/13 - THURSDAY

WARM-UP

Mobility & Dynamic Stretches

2 Rounds

75 lb OH Squat - 10
DU - 30

MET-CON #1

20-16-12

75 lb Hang Power Snatch
Pistol

MET-CON #2

EMOTM - 6 min

40" Box Jump - 1
Front Squat @ 70% (from the floor) - 2
Note: do 1 Box Jump and 2 Front Squats every minute for 6 minutes. The Front Squat starts by picking the weight up off the floor, not a rack.

MET-CON #3

"HELEN"

3 Rounds For Time

Run - 400 meters
50 lb KB Swing - 21
Pull-up - 12

1/1/13 - TUESDAY

WARM-UP

4 Rounds
Kneeling Box Jump - 3
Pistols - 6

MET-CON

4 Rounds For Time

185 lb Power Clean - 5
20 lb Wall Ball - 15