11/27/13 - WEDNESDAY

STRENGTH WOD
10-8-6-4-2 for Max Weight
Power Clean
Push Press

Note: Increase weight each set. Must use same weight for both exercises in a round.

5 Rounds for Max Reps
L-Sit Pull-up - Max Rep
Close Grip Bench - Max Rep

11/26/13 - TUESDAY

STRENGTH WOD
5 Rounds for Max Weight & Reps
Back Squat 5-4-3-2-1
Land Mines - MR
Weighted Lunge - 10
80 lb Hang High Pull - MR

Note: Rest 30 to 60 seconds between exercises and 2 minutes after each round.

11/25/13 - MONDAY

MORNING WOD
5 Rounds for Time
95 lb Hang Muscle Snatch - 8
Push-up - 16
DU - 32

AFTERNOON UPPER BODY STRENGTH
5-4-3-2-1
Bench Press
Bent Over Row
Shoulder Press
Lat Pull-Down

Note: Start with 85% of 1RM and increase weight each set with last set being a 1RM effort. Rest 30-60 seconds between exercises and 2 minutes between rounds.

3 Supersets
Incline DB Press
Hanging High Pull

11/20/13 - WEDNESDAY

MORNING WOD
15 min AMRAP
HSPU - 6
24" Box Jump - 8
70 lb KB SDHP - 10

AFTERNOON STRENGTH
Back Squat - 5RM with 3-4 min Rests

4 Giant Sets
185 lb Power Clean - 3
Pistols - 6
Calf Raises - 20+

11/18/13 - MONDAY

STRENGTH WOD
5 Rounds for Max Rep
225 lb Board Press - MR
40 lb Weighted Pull-up - MR
Rest 2 min

3 Supersets
Lat Pull-Down - 10+
Dips - MR
Rest 60 sec

11/15/13 - FRIDAY

MORNING WOD
5 Rounds for Time
315 lb Deadlift - 5
Barbell Burpees - 10
Dips - 20

11/13/13 - WEDNESDAY

MORNING WOD
10 Rounds for Time
70 lb KB Swing - 10
Push-up - 20
DU - 40

AFTERNOON STRENGTH
5-5-3-3-1-1RM
Back Squat - start @ 75% of 1RM with 3 min Rests

3 Giant Sets
Leg Extensions 12-15
Leg Curls 12-15
Calf Raises 20-25+

11/11/13 - MONDAY

MORNING WOD
10 min AMRAP
35 lb KB 20" Box Step Over Burpees - 6
115 lb Push Press - 10

AFTERNOON STRENGTH
6 Supersets
255 lb Board Press - 6
Weighte Pull-up - 10 for Max Weight

3 Supersets
Lat Pull Down - 10-12
Dips - Max Rep

11/8/13 - FRIDAY

STRENGTH WOD
30 min AMRAP
300 lb Back Squat - 5
135 lb Power Clean - 10
DB Weighted Walking Lunge - 10
20" Bench Lateral Jump Overs - 10
Rest 2 min

11/7/13 - THURSDAY

STRENGTH WOD
4 Giant Sets
Shoulder Press - 5 for Max Weight
Weighted Pull-up - 5 for Max Weight
Bench Press with Chains - 10 for Max Weight
Inverted Row - Max Rep
Dips - Max Rep
75 lb Hang Muscle Snatch - 10-15
Rest 3 min

11/4/13 - MONDAY

MORNING WOD
Team WOD
Complete 2 Rounds for Max Rep
Airdyne - 1 mile
AMPRAP
95 lb Push Press - 5
95 lb Front Squat - 10
Ab Wheel - 15

AFTERNOON STRENGTH
6 Supersets
Board Press - 6RM
185 lb Bent Over Barbell Row - Max Rep
Rest 2 min

4 Supersets
Lat Pull-Downs - 10RM
Dips - Max Rep
Rest 60 sec

Note: For the Board Press and the Lat Pull-Downs, build up to a Max Weight set at specified reps.

11/1/13 - FRIDAY

MORNING WOD
Team WOD
Complete 4 Rounds for Max Pull-up Reps
L-Sit Pull-ups - Max Rep
155 lb Power Clean - 5
20" Box Jump Burpees - 10

Note: While 1 Team Member does Power Cleans and Burpee Box Jumps, the other does as many reps of L-Sit Pull-ups as possible. Once the PC and BBJ are done, switch positions.

AFTERNOON STRENGTH
5 Rounds
Weighted Pull-up for Max Weight - 5
Rest 30 sec
135 lb Shoulder Press - Max Rep
Rest 60 sec

2 Supersets
185 lb Close Grip Bench Press - Max Rep
100 lb DB Bent Over Row - 10-12

2 Supersets
Dip - Max Rep
Lat Pull-Down - 12-15