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