Who's with me?

All right now, I'm getting the feeling that you guys are not keeping with the program.  I am noticing that page views are getting fewer and fewer.  The magic about this stuff is that it only works if you do the work.  With the holidays upon us it is more important than ever to stick with a plan.  Lets not be the ones that have to work our butts off come the beginning of the year to make up for the carlessness of the holidays.  I'm not saying don't eat that apple pie.  I'm saying eat it and then go to the gym later. 

Balance, balance, balance.  Each of us can find two or three days a week to sneak away for 40 minutes to an hour.  There are 24 hours in a day and you only need a small piece of it.

Monday Monday...in a sing song voice

Take about 10 to 15 minutes to get a heavy 3 rep deadlift.  Touch and go lift.

WOD
21-15-9
Deadlift (225/135)
Clapping push ups
pull ups

3 WOD Wednesday

Warm up and stretch for about 10 minutes

WOD1
7 Min AMRAP
3 Ground 2 Overhead (155/95)
3 Muscle Ups

Rest 3 Minutes

WOD2
3 Rounds
Row 250 Meters
50 Double unders or attempts

Rest 3minutes

WOD3
5 Rounds
7 Power snatch (115/75)
21 Push ups

Tuesday

10 Minutes to find 1RM on Back Squat
10 Minutes of 5x5 @ 65% back Squat

WOD
21-18-15-12-9-6
Front Squats (135/95)
GHD situps

Monday

10 Minutes to find 1RM on Bench Press
10 Minutes for 5x5 of 65% of 1RM Bench

WOD
15 Minute AMRAP
2 Wall Walks
4 Handstand Push Ups
8 Ring Dips

Wall walks are when you do one push up with feet touching wall then walk feet up wall till belly touches wall

Heavy Thursday

Deadlifts
5x5 heavy touch and go lift

WOD
20 Min Amrap
3 Power Cleans (205/145)
6 Box Jumps
9 GHD Sit ups
*1 Muscle up

* Each round add a muscle up, if doing scaled version do a 2:1 of pull ups and dips

Wednesday

~10 min of ladder run drills
~15 minutes working on a weekness

WOD
10&1
Wall ball (20/14)
Lateral burpees over medicine ball

Example: 10 Wall ball 1 burpee, 9 wall ball 2 burpees, 8 wall ball 3 burpees, and so forth till 1 and 10

Tuesday

Press
5-5-5
Push Press
3-3-3

WOD
10,20,30,40,50 of...
Row
Situps
Deadlift (135/95)
Push Ups

Example 10 of everything, 20 of everything and so forth

Monday

Take 15 minutes to reach a heavy 1 rep Power Clean

WOD
50 Double unders
40 Box Jumps (24/20)
30 Wall ball throws (20/14)
20 Pull Ups
10 Burpees
Row 400 M
Then work your back up

Thursday

Snatch 2_2_2_1_1_1
Catch in squat

Wod
5 rounds
3 power snatch (135)
6 Kbs (55/35)
9 Ghd sit ups

Wednesday

If possible do with partner and alternate for rounds
WOD 1
5 Rounds
P1: 30 sec Ball Slam
P2: Hold Plank

WOD 2
5 Rounds
P1: 10 situps
P2: Hold hand stand position

WOD 3
10 Minutes of double under practice

WOD 4
21->3 going down by 3's of
Double unders
Box Jumps

Rest 3 Min

WOD 5
3 minutes max calorie row
Post total calories rowed

Tuesday

Deadlift
5-5-3-3-3-1

WOD
"Cindy"
20 Min AMRAP
5 pull ups
10 push ups
15 squats

Monday

Push Press
5-5-5-3-3-1

WOD
Death by Clean and Jerk (135/95)
1st minute do one Clean and Jerk, 2nd minute do two, third do three, and so forth until you are not able to complete given round in one minute.  All lifts are to start at the top of each minute.  Rest for remaining time until next round.

Friday

Take 15 minutes to find a heavy 3 rep back squat

Wod
10 to 1
Front squat (95/65)
Ring rows
Sit ups

Example: do 10 of everything then 9, then 8 and so forth

Thursday

Bench Press
5-5-3-3-1-1

WOD
5 Rounds
Row 250 m
7 Bench Press ( Body weight)
15 Toes to bar

Wednesday

Take 15 minutes to work on a weakness

Wod
5 rounds of 3 minute amraps, rest exactly 1 minute between rounds

3 hang power cleans
6 pushups
9 squats

Just like "chief" but from the hang instead of the ground

Tuesday

Strength
Shoulder Press (no dip allowed just shoulders and arms)
5-5-3-3-1-1

WOD
5 Rounds
20 Lunges
5 Ground to Overhead (155/115)
20 Sit ups