2/28/13 - THURSDAY

WARM-UP (3:00)
Jog 400m
2 Rounds
Plyo Jumps & Crawls - 3
95 lb Hang Squat Clean & Jerk - 5

Mobility (3:15)

SKILL (3:35)
EMOTM - 10 min
MU - 2
Pistols - 2

CONDITIONING (3:55)
21-15-9 for Time
HSPU
135 lb Front Squat
C2B Pull-ups

2/26/13 - TUESDAY

WARM-UP (2:45)
Airdyne .5 mi
3 Rounds
Ab Wheel - 15
Land Mine Twists - 12
10" Straight Leg Hops - 9

Mobility and ROM (3:05)

CONDITIONING (3:30)
5 Rounds - Complete Each for Time and Max Rep
Airdyne Sprint - .5 mi
DU - 1 min AMRAP

Rest 2 min
L-Sit - 30 sec
RH Side Plank - 30 sec
LH Sid Plank - 30 sec
Rest 1 min

COOL DOWN (4:10)
Easy Jog - 800 meter
Stretch
Foam Roll

Note: Each round consists of the Airdyne Sprint and the DU AMRAP. Complete each round for time and for max rep of DU's. Record the time to complete each round and the total number of DU's completed each round. Your total score will be the sum of your best and worst times and the sum of your best and worst DU sets. Between each round, rest 2 min, do the L-Sit and Side Planks, and rest an additional 1 min.

2/25/13 - MONDAY

WARM-UP
Jog 400m
3 Rounds
Box Jump Progressions - 2
Burpee - 10
Bent Over Row - 10

Mobility and ROM

MET-CON
3 Rounds for Time
Sprint 200m
Wall Climb - 3
50 lb KB Swing - 15
Wall Climb - 3
50 lb KB Swing - 15

2/23/13 - SATURDAY

WARM-UP
Foam Roller
2 Rounds
V-ups - 9
Pull-ups - 15
Walking Push-up - 12
Jump Tucks - 9

Mobility and ROM

MET-CON
3 Round AMRAP - 1 min Each
MU
50 lb KB Swing
75 lb Push Press
24" Box Jump
Airdyne (cal)

ASSISTANCE
Repeat Until 2 min L-Sit Total Time is Achieved
L-Sit - Max Time
Alternating Commando Strict Pull-up - 8

Note: Record total number of rounds and time it takes you to complete.

2/22/13 - FRIDAY

WARM-UP (2:45)
Foam Roller
3 Rounds
Ab Wheel - 10
70 lb SDHP - 10
Junk Yard Dog - 6

Mobility and ROM (3:00)

SKILL (3:20)
Burgener Warm-up: SNATCH
Heavy Snatch Pulls - 6x1
3 Pos Snatch - 3
Squat Snatch - 10

MET-CON (3:45)
TEAM WOD
Complete for Time
95 lb Thruster - 100 (bar does not touch the ground)
Toes 2 Bar - 100

Note: This is a team workout. The prescribed workout is for 2 athletes. Add an additional 50 Thrusters and 50 T2B to the total for every additional athlete. For the Thrusters, one athlete does as many Thrusters as possible while the other rests. Then switch. Complete a combined total of 100 reps. If the bar touches the ground, you start over. For the Toes 2 Bar, complete a combined total of 100 reps as well. While one athlete does reps, the other rests. Complete this workout for time.

COOL DOWN (4:05)
Very Easy Jog - 400 meters
Foam Roll - 10 min

2/21/13 - THURSDAY

WARM-UP
DU- 2 min AMRAP
2 Rounds
Wall Climb - 3
50 lb Goblet Squat - 10
Deficit Push-up - 15
50 lb KB Snatch - 10
Plyo Jumps

Mobility

MET-CON
Complete for Time
Burpee - 100

SKILL MET-CON
EMOTM - 20 min
Pistol - 4
Handstand Walk to Wall (for distance) - 1

2/19/13 - TUESDAY

WARM-UP (2:45)
Run 200m
2 Rounds
Ab Wheel - 10
45 lb Good Morning - 10
Ring Dip - 10
70 lb KB Swing - 10
Wall Facing Squat - 10
20" Box Jump Over - 10

Mobility and ROM (2:55)

SKILL (3:10)
Burgener Warm-up: CLEAN
3 Pos Clean @ 95 lbs - 3
135 lbs Clean & Jerk (singles) - 10

MET-CON (3:30)
Team Death Match
135 lb Hang Power Clean Ladder +1
30" Box Jump (after every 3rd Clean set)

Note: In a team of 2 or 3, one person does a set of Hang Power Cleans. Once that person is done with the set, the next person immediately does their set, etc. Increase the reps by 1 each set. All reps must be done unbroken. If you have to set the bar down to rest, you are out. The last person standing, wins. Do 5 reps of 30" Box Jumps after every 3rd set of Hang Power Cleans.

ASSISTANCE (4:00)
Repeat until 120 seconds of L-Sit is achieved:
Hanging Leg Lowers - 2
L-Sit - Max Time
1 min Rest

2/18/13 - MONDAY

WARM-UP (2:45)
DU - 2 min AMRAP
Mobility and ROM
Pose Running Drills
2 Rounds (3:15)
Pull-up - 10
Handstand Walk to Wall

MET-CON (3:30)
3 Rounds for Time
Run - 400m
10' Seated Rope Climb - 2
Run - 100m
HSPU - 15
Run - 800m
Pull-up - 30
75 lb Shoulder Press - 30

2/16/13 - SATURDAY

WARM-UP
Burpee - 30
Mobility and ROM
Plyo Jumps
3 Pos Snatch (high, hang, full)

SKILL
Snatch @ 50% - 20 (singles)

MET-CON
"Open 2.4"
12 min AMRAP
20 lb Wall Ball - 150
DU - 90
MU - 30

ASSISTANCE
3 Supersets
HSPU - Max Rep
95 lb Hang Muscle Snatch - 12-15

2/15/13 - FRIDAY

WARM-UP
Jog 800 meters
Mobility and ROM - 20 Min
Jumping Split Squats - 30
50 lb KB Snatch (alt) - 2x20

MET-CON #1
5 Rounds for Max Hold Time
95 lb OH Lunge Walk - 6
135 lbx2 Barbell Farmer Hold - Max Time

MET-CON #2
Reverse Tabata (10/20) 8 Rounds
L-Sit
ASSISTANCE
2 Compound Sets
RH Side Plank - 1 min
Sit-up - 25
LH Side Plank - 1 min
Sit-up - 25 min
Rest - 1 min

2/14/13 - Valentine Vendetta

WARM-UP
Airdyne 1 mile
Mobility and Range of Motion
Ab Wheel - 20
Burpee - 20
70 lb KB SDHP - 20

MET-CON #1
3 Rounds for Time
Sprint 100 meters - 1
Wall Climb - 5

MET-CON #2
3 Rounds for Time
20" Lateral Jumps - 20
50 lb KB Swing - 20

MET-CON #3
3 Rounds for Time
DU - 100
Push-ups - 25

Note: Rest exactly 3 minutes between Met-Cons. Record time for each.

2/12/13 - TUESDAY

WARM-UP (2:50)
Run 800 meters
Mobility and Range of Motion
Plyo Jumps & Burpees
Burgener Warm-up
3 Pos Clean & Jerk - 3

SKILL (3:30)
Squat Clean & Jerk @ 60% - 20 (singles)

STRENGTH WOD (3:50)
10-8-6-4
Back Squat @ 70,75,80,85%
Weighted Strict Pull-up - Max Weight
Rest 2 min

MET-CON (4:15)
5 min AMRAP
Burpee Ladder to 6" Target - +5 reps
DU - 10

ASSISTANCE (4:25)
2 Compound Sets
Wall Bridge Walk - 10
V-Ups - Max Rep

2/11/13 - MONDAY

WARM-UP
DU For Time - 100
Mobility and Range of Motion (20 min)
Junkyard Dog
Burgener Warm-up: SNATCH
3 Position Snatch (High Hang, Hang, Full) - 3

SKILL
Squat Snatch @ 60%, 65%, 70%, 75% - 4x5
Note: Perform sets as consecutive singles. Focus on perfect form.

MET-CON
5 Rounds for Time
135 lb Push Press - 5
Toes 2 Bar - 10
24" Box Jump - 5

ASSISTANCE
3 Giant Sets
JM Press - 3x12-15
Barbell Bentover Row - 3x12-15
Calf Raises 3xMR

2/9/13 - SATURDAY

WARM-UP
Jog 800 meters
Mobility
Knee Jumps for Height - 10
Burpee - 30

MET-CON
"THE CHIEF"
5 Cycles for Max Rep
3 min AMRAP
135 lb Power Clean - 3
Push-up - 6
Squat - 9
Rest 1 min between Cycles

ASSISTANCE
2 SuperSets
HSPU - MR
Inverted Row - MR

2/8/13 - FRIDAY

WARM-UP
Airdyne - 1 mile
Mobility
3 Rounds
50 lb KB Turkish Get-Up - 2
T2B - 10

MET-CON
Team WOD
3 Rounds for Max Reps
Front Rack Carry for 5 meters - 4
AMRAP
70 lb KB Swing

ASSISTANCE #1
4 Compound Sets
Landmine Twists - 12
L-Sit - Max Time

ASSISTANCE #2
3 Giant Sets
DB Lateral Raise - 15-20
135 lb Standing Calf Raise - Max Rep
Reverse DB Flies - 15-20

2/7/13 - THURSDAY

WARM-UP
Wall Climb - 5
Ab Wheel - 20
3 Rounds, Not for Time
Jumping Split Squats - 10
65 lb Hang Power Cleans - 6

Mobility

MET-CON #1
"LYNNE" Modified
5 Rounds for Max Rep
Close Grip Bench Press @ BW - Max Rep
Pull-up - Max Rep
Rest 3 min

MET-CON #2
4 Rounds for Time
Sprint 100 meters - 1
24" Burpee Box Jump Overs - 6

2/5/13 - TUESDAY

WARM-UP
2 Rounds
95 lb SDHP - 15
Mountain Climbers - 30

Mobility

2 min AMRAP - DU

MET-CON
Complete for Time
205 lb Front Squat - 20
30" Box Jump - 30
50 lb KB Swing - 40
20 lb Wall Ball - 50

2/4/13 - MONDAY

WARM-UP (25 min)
Jog - 400 meters
20 lb Wall Ball - 30
Mobility & Recovery

SKILL WORK (10 min)
Handstand Walks

MET-CON (30 min)
10 Rounds for Weight and Quality
Hang Squat Snatch Ladder - 3 (start @ 95 lbs, + 5 or 10 lbs)
Hanging Leg Lowers - 5
Burpee - 10
Rest 30 sec

ASSISTANCE (10 min)
Pick 2 Upper Body assistance exercises, perform 3 sets of 12-20 reps

2/2/13 - SATURDAY

WARM-UP

Airdyne - 1 mile
Mobility
DU - 2 min AMRAP

2 Rounds

70 lb KB Swing - 10
HSPU - 8

MET-CON #1

"GRACE"

Complete for Time

135 lb Clean & Jerk - 30

Rest 10 min

MET-CON #2

12 min AMRAP

155 lb Push Press - 6
Chest 2 Bar Pull-up - 8
20" Weighted KB/DB Step-up - 10

2/1/13 - FRIDAY

WARM-UP

Job 800 meters
Mobility & Rehab

3 Rounds

Burpee - 10
Pull-up - 10

MET-CON #1

4 Rounds for Time

MU - 4
Wall Climb - 6
30" Box Jump - 8
Rest - 1 min

MET-CON #2

3 Rounds for Time

Side Plank R/H - 1 min
Burpee - 15
Side Plank L/H - 1 min
Burpee - 15