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