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