Friday

Deadlifts

2x10 deadlifts and GHD ext

5@65% - 315

5@75% - 355

5@85% - 405

 

Mr. Joshua

5 rounds

400M run

30 GHD situps

15 Deadlifts (250)

 

24:32

 

Thursday 5/10

Press

2x10(mix in 2x10 of ring rows)

5@65% - 95

5@75% - 105

5@85% - 120

 

WOD

12 min AMRAP

10 Push press (115/75)

5 C2B pull ups

100 ft farmers carry - 85lbs

 

completed 6 2/3

 

Wednesday 5/9

5 Rounds

5 pull ups

5 push ups

5 lunges out/back

 

15 minutes work on weakness

 

21*15*9*

Row

KBS (55/45)

Box Jumps (24/20)

Sit ups (GHD)

*curb/back w/(45/25)plate

Tuesday 5/8

Run Drills

Partner 1 jumping bench

Partner 2 bottom of a squat

30 secs 3 rounds

 

Back Squats

2x10

5@65% - 225

5@75% - 260

5@85% - 295

 

5 Rounds

400M run

15OHS (95/65)

Monday 5/7/12

3 rounds

10 Ball Slams

10 Kipping Swings

10 Situps w/medball

 

Bench Press

2x10

5@65% - 135 

5@75% - 160

5@85% - 180

 

WOD

10-1

Pull ups

Dips

Sit ups

Monday

Warm up
3 rounds
10 ball slams
10 kipping swings
10 sit ups w/medball

Bench
2x10
5@65%
5@75%
5@85%

10-1
Pull ups
dips
sit ups

Friday

Press
Get a new 1 rep max

15 Minute AMRAP
3 ground to overhead (155/105)
10 GHD sit ups
20 Double unders
1+muscle ups

add 1 muscle up each round

Thursday

Back Squats
Get a new 1 rep Max

10 Rounds
30 secs wall ball
30 secs rest
30 secs box jumps

Wednesday

12 minute snatch work

21-18-15-12-9-6-3
Push press (95/65)
Pull ups

Tuesday

Deadlift
Find new 1 RM (15 minutes)

WOD 5 Rounds
3 Power Cleans (205/120)
6 Burpee box jumps
9 GHD sit ups

Monday

Bench Press
Find a new 1 rep max (15 minutes)

15 Minute Amrap
14 KBS (55/35)
14 SDHP
14 Push ups ( 7 each arm on KB)

Friday

Press

5 @ 75%
3 @ 85%
1+ @95%

15 Minute Amrap
10 KBS
15 Toes 2 Bar
1+ Handstand Push ups

Thursday

Deadlifts
5 @ 75 %
3 @ 85%
1+ @ 95%

Snatch
2x5
2-2-2-1-1

Wod
10 Min Amrap
3 Snatch (115/75)
3 Pull Ups
6 snatch
6 pull ups
9 snatch
9 pull ups
and so forth until time is up

Wednesday

20 Calorie Row
30 Wall Ball
20 Toes to Bar
30 Box jumps (24/20)
20 Sumo Deadlift High Pull (100/70)
30 Burpees
20 Push Press/jerk (135/95)

Tuesday

Back Squat

5 @ 75%.......260

3 @ 85%.......295

1+ @ 95%.....330 x3

 

WOD

5 rounds

5 Med ball cleans (20/14)

10 Box jumps (24/20)

15 KBS (55/35).......scaled up to 65lbs

don't remember time finished

 

Evening WOD

3 rounds

run 400m

15 OHS (95/65)

 

6:37

Monday

Bench Press

5 @ 75%............155

3 @ 85%............175

1+ @ 95%..........195

 

Cleans

2x5.............135

2-2-2-1-1.........155-185-205-225-235

 

12 Min Amrap

3 Power Cleans (185/120)

7 Pull ups

 

Chest to bar and 185...10 rounds

Friday

Back squats
3 @ 70%
3 @ 80%
3 +@ 90%

Wod
20 minutes
Every two minutes
Row 150 m
3 overhead squats @ 70% of max

Thursday

Press
3 @ 70%
3 @ 80%
3+@90%

Wod
"Nate"
20 minute amrap
2 muscle ups
4 handstand pushups
8 Kbs (70/55)

Wednesday

60 hang power snatch (75/45)
50 lateral box jumps (24/20)
40 toes to bar
30 pull ups
20 OHS (95/65)
10 hatesmakers(5 pushups, 10 mountain climbers, 1 burpee)
400 meter run with snatch weight and bar overhead

Tuesday

Bench press
3 @ 70%
3 @ 80%
3 @ 90% amrap

Wod
5 rounds
10 wall ball (20/14)
10 hand release pushups
10 supine ring rows
100 meter backwards run


Wod 2
21 calories on bike
5 rope climbs
18 cal bike
4 rope climbs
15 cal
3 rope climbs
12 cal
2 rope climbs
9 cal
1 rope climbs
6 climbs

Monday

Deadlifts
3 @ 70%
3 @ 80%
3 @ 90% amrap

Wod

21 dead lifts (225/135)
Suicide drill backwards
21 push press (115/75)
15 deadlifts
Suicide drill backwards
15 push press
9 deadlifts
Suicide drills backwards
9 push press

Friday

Warm up

5 rounds

10 lunges

20 push ups

200 m run

 

Back Squats

5 @ 65%------------225

5 @ 75%------------260

5+@ 85%-----------295x7

 

Wod

21-18-15-12-9-6

Front squats (135/95)

GHD situps

goal is to do each set unbroken

 

10:23 unbroken sets

Thursday

Press
5 @ 65%
5 @ 75%
5 @ 85%

WOD
5 Rounds
5 Ground to Overhead (155/115)
10 KBS (55/35)
20 Double unders

Wednesday

Snatch technique

WOD
21-15-9
Row calories
Hang snatch (95/65) catch in squat

10 minutes of rope climbs

Tuesday

Bench Press

5 @ 65% Max------------135

5 @ 75%------------------155

5 +@ 85%-----------------175, 6 reps

 

WOD

5 rounds

10 pull ups

10 dips

10 GHD Ext

100 m run with 45/25 plate

 

9:56

 

Evening Wod

"Mary"

20 Minute AMRAP

5 HSPU

10 Pistols

15 Pull Ups

 

10 rounds + 5 HSPU + 7 Pistols

Monday

Deadlifts

5 @ 65% max---------315

5 @ 75% ---------------345

5 @ 85%----------------395

 

WOD

21-15-9

Row for calories

KB swings (55-35)

Box jumps (24/20)

10 lunges with sandbags (40/20)

 

I used 70lb KB, 7:56

Thursday

Back squat max

Wod
12 minute AMRAP
3 snatch (135/95)
25 double unders
1 muscle up (+1 each round)

(3:1 pull ups dips for MU sub)

Evening wod 1

5 handstand pushups on the minute for 10 minutes

Wod 2

150 m row rest 1 minute, ten rounds

Wednesday

Helen
3 rounds
Run 400 m
21 Kbs (55/35)
12 pull ups

Tuesday

10 minutes to get 1 rep max on bench press 4 rounds 250 m row 6 bench press at body weight 15 Toes to bar 12 minute cap

Monday

Take ten minutes to establish a 1 rep max on dead lift 5 rounds 5 power cleans (185/115) 15 GHD situps

Friday

Bench press

5-5-3-3-1-1

 

WOD

21*15*9*

Wall ball

box jumps

GHD situps

*100' Sled push between each round

Thursday

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

100lbs/65lbs

Monday

Back Squats

5-5-3-3-1-1

 

WOD

5 rounds of cindy

row 1000 m

5 rounds of cindy

Thursday

Open Wod 12.4

 

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

Tuesday

Press

5x5

 

12 Min AMRAP

5 Hang power snatch (95/65)

10 Box Jumps (24/20)

15 GHD situps

 

 

Cash out

100 M sprint x4 

Do one very minute

Monday

Clean
2-2-2-2-1-1

15-12-9-6-3
Power clean (185/120)
Bar facing burpees

Thursday

CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24"/20" box
115/75 pound Push press, 12 reps
9 Toes-to-bar

Tuesday

(3-5-1)x5
press-push press- push jerk (all one set)

WOD
Partner wod
15 Minute AMRAP
Partner 1 - hold plank on rings or regular push up position
Partner 2 -
3 Push press (115/75)
7 KB swings (55/35)
10 Box Jumps (24/20)

Monday

Deadlifts for form
Go only as heavy as you are able to maintain correct form
2x10 / 5x5

WOD
21 Deadlifts (something you can do about ten with good form)
10 Muscle ups (3:1 pullups dips)
15 Deadlifts
7 Muscle ups
9 Deadlifts
5 Muscle ups

Friday

Front Squats
(2x10) 3-3-3

10-1
Wall ball (20/14)
5 burpees

Thursday 12.2

Open WOD 12.2 
10 minute AMRAP


30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Wednesday

OHS
5-5-3-3-1-1

WOD
21-15-9 (just on OHS)
OHS
30 Double unders or attempts

CASH OUT
50 situps
50 Back extensions

Tuesday

Press/Push press
1-10-1-20-1-30
On the (1) do a press, on the (10,20,30) Push press

Wod
Mini Cindy
10 minute AMRAP
5 pull ups
10 Push ups
15 Squats

Monday

Partner up.  1-5 of Deadlift no heavier than 185/115

Then, 10 Minutes to establish a 1RM

 

WOD

5 Rounds

5 Deadlifts 275/185

7 Box Jumps

9 Chest 2 Bar Pull ups

Friday

Snatch (catch in squat)

2-2-2-1-1

 

WOD

5 Rounds

5 Power snatch (135/95)

50 Double unders or attempts

Thursday

Open Wod 1

7 minutes of burpees

Both hands must touch a point 6" above reach while standing.

Backsquat
5x5

Wednesday

Press

5-5-3-3-3

 

WOD

10-1

Push Press 95/65

GHD Sitps

Box Jumps 24/20

Tuesday

Lumberjack 20

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/55)
Run 400m
20 Overhead Squats (115/65)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24"/20")
Run 400m
20 Squat Cleans (95/45)
Run 400m

Monday

Strength
1 Power clean
1 Hang power clean + front squat
1 Clean

Above is one set.  Take 12 minutes to reach a max

WOD
15 min AMRAP
5 power cleans (135/95)
10 pull ups

Monday

Front squats
5_5_5_3_3_3

Wod
15_12_9
Thrusters (135/95)
Burpee pull ups

Tuesday

Press

5x5

 

WOD

15 min AMRAP

 

5 Ring dips

10 pull ups

15 medball cleans

 

*at the beginning of every minute do 5 wall ball throws.  so start the wod with wall balls and do an amrap of the above stopping every minute to do your wall ball throws

Monday

Monday 2/06/12

 

Back Squats

5x5

 

WOD 21-15-9

 

Overhead Squats (95/65)

KB Swings (55/35)

Situps

Friday

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

WOD
5 Rounds
Max bench press (body weight)
Max pull ups

Thursday's Leg Burner

Front Squats
5-5-3-3-1-1

12 Min AMRAP
5 Front squats (155/95)
10 Wall Ball (20/14)
15 Box jumps (24/20)

Wednesday

3 WOD NIGHT

WOD 1
"Annie"
50-40-30-20-10
Double unders (or attempts)
situps

Rest no more than 3 min

WOD 2
10 Min AMRAP
1500m Row
Overhead squats (95/75)
You will row your 1500 m and use the remaining time to do as many OHS as possible

Rest no more than 4 min

WOD 3
5 Rounds
7 Power snatch (75/45)
14 Clapping push ups

Tuesday

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

21-15-9
KB Swing (55/35)
Bar facing burpees
Push Press (95/75)

Bar facing burpees:  No clap at top.  Just make sure you drop to the ground and touch your chest then while facing the bar jump with both feet at the same time.

Monday

Power Clean
2-2-2-2-1-1

WOD Death by...Clean and Jerk (135/95)

Cash out
5 rounds
20 Double unders or attempts
20 situps

Death by means 1 CL&J the first minute, 2 the next, 3 after that and so forth until you cannot complete the number within the minute.  All lifts start at the beginning of the minute

Cash out is not timed

Friday

21-15-9
Wall Ball (20/14)
Box Jump (24/20)
GHD Situps

In between each round and at end 100' sled push

Thursday

Bench Press

2x10 5-5-5-3-3

Run 400 m
5rounds
10 push ups
10 ring rows
10 sit ups

Run 400 m

Wednesday

Filthy Fifty
50 Box jumps (20")
50 Jumping Pull ups
50 KBS (35)
50 Walking Lunges
50 Knees 2 Elbows
50 Push Press (45)
50 GHD Extension
50 Wall Ball (20/14)
50 Burpees
50 Double unders or attempts

Tuesday

Press
(2x10) 5-5-5-3-3

12 Min AMRAP
10 Push press (115/75)
5 C2B Pull ups
100' farmers carry

Monday

Deadlifts
3-3-3-3-3

WOD
5Rounds
7 Muscle ups
21 SDHP (95/65)

Friday

Weighted pullups
5x5

WOD
21-18-15-12-9-6-3
pullups
ring dips
ghd situps

No time frame.  Go at a pace that you can work on form.

Thursday

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

WOD
21-15-9
Thrusters (95/65)
Burpees
then
30 Deadlifts (225/135)

Wednesday

20 Min AMRAP
Row 1000M
then...
20 Double unders
15 Wall ball throws (20/14)
10 Ring Dips
5 Chest 2 Bar pullups

Start the clock on the row and then do the amrap of only the bottom exercises

Tuesday

Press
5-5-5
Push press
5-5-5

12 minute AMRAP
14 KBS (55/35)
14 SDHP (55/35)
14 Push ups*

*Push ups- do them with one hand on KB, 7 each side, go down until the hand on kettlebell touches chest or shoulder

Monday 16th

Clean
2-2-2-1-1

WOD
5 Rounds
3 Power cleans (205/120)
7 Burpee box jumps
9 GHD situps

Monday 2012!

Overhead Squats
5x5

20 Min AMRAP
Deadlift
Hang power clean
Overhead squat

95/65 first do one of everything, then 2, then 3 and so forth for 20 min.  Goal is to do sets unbroken for as long as possible.  You can set bar down between movements, not reps.  Example on your five set you do 5 deadlifts set bar down, pick it back up and do 5 cleans and OHS = unbroken set.  If you stopped on number 4 of the 5 OHS you broke up that set.