Thursday Dec. 9th

Incline bench
5-5-5-5-5

2rnds of:
10 thrusters 2x35#
20 boxjumps ~15inch
30 russian twists
40 1arm KB swing 35# (20/side)

stretch for 25min

Friday Dec 3, 2010

Warmup
5min bike

15 min stretching/loosening up shoulder

Max Press
5(50%)-3(65%)-2(85%)-1(95%)-1(100%)-1(105%)

10min stretch

Thursday, Dec. 2, 2010

Warmup
tabata double unders

dynamic stretch 10min

Interval sprints
5 rnds:
30s max sprint, 4min rest

rest 10 min

100 squats
75 situps
50 pushups
25 back ext - 45lb plate

stretch/foam roller 15min

Wednesday, Dec. 1st, 2010

Warmup
1000m Row

dynamic stretching

Max Bench
5(50%)-3(70%)-2(85%)-1(90%)-1(95%)-1(100%)-1(105%)

WOD
25 strict dips
50 squats
25 strict pullups
50 double unders

Monday, Nov. 29th, 2010

"Nate"
AMRAP in 20min
2 Muscle ups
4 Handstand pushups
8 Kettlebell swings - 72lbs (2pood)

Wednesday, Mar. 18th, 2010

Sectional work-up

Skills:
5min false grip lockouts
KB snatch/swing 2pood
200 DU's
Kipping Toes to Bar & knees to elbows

6 Tabata intervals of:
burpees
KB swings 1.5p
boxjumps 24"
pushups
squats

Monday, Mar. 15th, 2010

Section week programming begins

Max OHS

3rnds (unbroken)
30pullups
30 pushups
50 squats

Saturday, Mar. 13th, 2010

3rnds

50 squats
12 hang cleans 135#
7 Muscle-ups

Friday, Mar. 12th, 2010

Courtesy of Crossfit Cowtown (06/03/2010)

"The Jackhammer"

60 KB swings 24kg/16kg

50 Box Jumps 24inch

40 Wall Ball 20lb/14lb

30 Pull-ups

20 GHD Sit-ups (sub abmat sit-ups)

10 Snatch 115lbs/65lbs (squat or power, no press out)

100feet overhead walking lunges 20kg/10kg

Rest 20 min

max OHS (use rack jerk)

Wednesday, Mar. 10th, 2010

Snatch
heavy single

rest 10 min

3rnds

350m row
10 GHD situps
10 Glute ham raises

Tuesday, Mar. 9th, 2010

Row 5km in negative splits
eg. 2:10, 2:05, 2:02, 2:00, 1:58, 1:55, 1:52, 1:50, 1:48, 1:45<

stretch for 10-15mins
foam roller 20min

Monday, Mar. 8th, 2010

AM

Front Squat
5x5 @80% w/ 3min rest btw sets

Press
5x5 @80% w/ 2min rest btw sets

PM

Snatch
5x3 @70% w/2min rest btw sets

rest 10 min

3rnds of:
20 Monster makers 2x25#
20 Ring dips
20 knees to elbows

Friday, May 5th, 2010

*End of 3 week wave - New #'s will be used the next time that exercise is in the wave*

AM

Back Squat

hit a new PR

Bench

hit a new PR

PM

Clean&Jerk

hit a new PR

rest 10 min

AMRAP in 15min

5 HSPUs (just wider than shoulder width)

10 Pullups

15 KB snatches/arm 1.5p

Thursday, May 4th, 2010

8x20sec Sprints

with 2min rest between efforts

3x5 snatch balances with bar

Stretch & Roll - glutes, hams, quads (use a lacrosse ball if necessary)

Wednesday,Mar. 3rd, 2010

AM

Back Squat

7x2 @ 60%

Bench

4x3 @60%

PM

Power clean

7x1 @65%

Rack jerk

7x1 @65%

rest 10 min

"Cardio Gone Bad!"

3rnds, 1min/station:

Row for calories

Box Jumps

Double Unders

Burpees

10m Sprints

rest

Tuesday, Mar. 2nd, 2010

4 Rnds of-

Run 1 mile

rest

1:1 ratio

20 minutes stretching

20 minutes foam roller

Monday, Mar. 1st, 2010

AM

Squat

5x4 @85%

Bench

4x5 @85%

PM

Clean&Jerk

7x2 @90%

Rest 10 min

"Airforce" 2010 Midwest Sectional WOD#1

For Time:

4 burpees every minute on the minute with

20 Thrusters 95#

20 Sumodeadlift highpulls 95#

20 Push Press 95#

20 Overhead Squats

20 Front Squats

(1st-3:53, 2nd-4:50, 3rd-5:31)

Saturday, Feb. 27th, 2010

Dynamic Warmup

5x400m Sprints
rest 5 min between efforts

Stretch 30 min

Friday, Feb. 26th, 2010

AM

Squat
Heavy Single 95%+ (try to PR on 2nd lift, max 5 attempts)

Bench
Heavy Single 95%+ (try to PR on 1st or 2nd lift, max 5 attempts)

*For the Heavy Singles if you do one rep at 95% and feel tired you can call it a day. If you feel good and hit 95% easily (on first or second attempt) and feel 105% is attainable, go for it!

PM

Clean & Jerk
Heavy Single (Competition style - 3 attempts -try to PR on 2nd)

rest 5 min

3rnds:

20 Monster makers 2x35# ( http://www.youtube.com/watch?v=dVv9ACzfmhw )

20 ring dips

20 toes2bar

Thursday, Feb. 25th, 2010

7x20sec sprints

w/ 3min rest in between efforts

stretch and foam roller 30 min