OCTOBER 1, 2012

WARM UP

ROM 

1O LUNGES 

1O KBS 35/25

10 SITUPS

2RNDS (5 MIN)

STRENGTH 

FRONT SQUAT @100% 

1. 1. 1. 1. 1

20 MIN

WOD

3 HSPU

6 BAR MUSCLE UPS

9 BURPEES 

10 MIN AMRAP

SEPTEMBER 29, 2012

WARM UP

ROM

50 DBLS

10 PUSHUPS

2 RNDS

(5MINS)

WOD

“FRAN”

THRUSTERS  95/65

PULLUPS

21 -15 -9

SEPTEMBER 28, 2012

WARM UP

ROMS,

BUREGENER WARM UP (5MINS)

STRENGTH 

SQUAT CLEAN @85 
3.3.3.3.3
20 MINS

WOD 

5K (30 MIN, PUSH FOR UNDER 25)

SEPTEMBER 27, 2012

WARM UP

ROM,STRETCH

20 MOUNTAIN CLIMBERS

1O SQUATS

3 RNDS ( 5 MIN)

SKILL 

ROPE CLIMBS 
(PROGRESSION 10MINS )

WOD 

5 WALL CLIMBS

5 PUSH PRESSES 135/95

5 RNDS  
15MIN MAX

SEPTEMBER 26, 2012

WARM UP

ROM

10 HOLLOW ROCKS

10 ROLLING STAND UPS

2 RNDS (5MIN)

STRENGTH  

JERK FROM RACK @ 85 %
3. 3. 3. 3. 3
20 MIN MAX

WOD

DL 225/155

BOX JUMP 24/20

10, 9, 8, 7 ,6, 5, 4, 3 ,2 ,1  (15 MIN)

SEPTEMBER 25, 2012

WARM UP

ROMS

100 M SPRINT

10 SITUPS

10 PUSH UPS

2 RNDS (5 MINS)

SKILL

MAX HEIGHT BOX JUMP (WARM UP JUMPS AND ADD HEIGTH 15MINS)

WOD

PULLUPS

BURPEES

*ROPE CLIMB

21*15*9 
20 MIN MAX

SEPTEMBER 24, 2012

WARM UP

ROM

10 HOLLOW ROCKS

10 BURPEES

5 MINS

STRENGTH  FRONT SQUAT 5X3 @ 85% 20 MINS

WOD 

GAMES 11.3

SQUAT CLEAN 165/110

JERK 165/110

5 MIN AMRAP

SEPTEMBER 22, 2012

WARM UP

ROM

5 HSPU

10 SQUATS 

25 DBL UNDERS

WOD

TEAM OF FOUR

100 WALL BALL

100 PULLUPS 

100 GROUND 2 OH  95/75

100 BOX JUMPS 

100 HR PUSHUPS

100KBS 50/35

800 M RUN

TEAM MEMBERS NOT WORKING ARE DOING SITUPS, SQUATS, OR HOLDING PLANK.

SEPTEMBER 21, 2012

WARM UP

ROM

KBS  10  35/25

K2E 10

2 RNDS (5 MIN CAP)

STRENGTH

POWER CLEAN @ 75%

5.5.5.5.5

WOD 

HS WALK 10M

3 BURPEES EMOM

10MIN AMRAP

(SCALED-HANDSTAND HOLD FOR AS LONG AS POSSIBLE TILL BURPEE)

(FOR RX POST DISTANCE IN TOT)

SEPTEMBER 20, 2012

WARM UP

ROM, STRETCH

10 ROLLING STAND UPS

5 PISTOLS LFT

5 PISTOLS RT

3 RNDS (5 MINS)

SKILL

BAR MUSCLEUPS 

10 MINS

WOD 

3 G2OH 185/135

15 BOX JUMPS 24/20

RUN 

5 RDS FOR TIME

RUNS LOOK LIKE THIS

200M,  400M,  800M,  400M, 200M 

25 MIN CAP

SEPTEMBER 19, 2012

WARM

ROM

DYNAMICS: 

HIGH KNEES 

SQUAT JUMPS

RUNNERS STRETCH ACROSS FLOOR

JUNK HARD DOG

(5 MINS)

STRENGTH

JERK FROM RACK 5X5 @75% (20 MINS) 

WOD 

12 WALL BALL  20/14

9 KBS 70/50

6 BURPEES

10 MIN AMRAP

SEPTEMBER 18, 2012

WARM UP

ROM

20 MOUNTAINCLIMBERS

10 BALL SLAMS 25/20

3RNDS (5MINS)

SKILL

DBL UNDERS 

WOD 

10 PULLUPS

25 DBLS

1 SUICIDE (20 YRDS, 5 YRD SPLITS)

4 RNDS

100 SITUPS

(20 MIN CAP)

SEPTEMBER 17, 2012

WARM UP

ROM

10 SQUATS

100M SPRINT

10 PULLUPS

2RNDS ( 5MINS)

STRENGTH

FRONT SQUAT     5X5 @ 75% (20 MINS)

WOD 

5 KB SNATCH LFT  70/50

10 HSPU

5 KB SNATCH RT 70/50

15 MIN AMRAP

SEPTEMBER 15, 2012

Warm up:

Range Of Motion (ROM) Drills

20 mountain climbers

100m sprint

2rds

5 Min Cap

WOD:

3 Wall climbs

6 Thruster 135/95

200m run

8 rds For time

SEPTEMBER 14, 2012

Warm up:

Range Of Motion (ROM) Drills

400m run

5 Min Cap

Strength:

Standing Press 5x1 (working toward 100% of 1RM)—15 min Cap

WOD:

1 muscle up

5 HSPU

7 KB Swings 70/50

15 min AMRAP

SEPTEMBER 13, 2012

Warm up:

Range Of Motion (ROM) Drills

100 Push ups

100m run

3rds

5 Min Cap

Skill:

Pistols-(Go over the different progressions)-15 min Cap

WOD:

5 Squat Snatches 115/75

10 pull ups

7 min AMRAP

SEPTEMBER 12, 2012

Warm up:

Range Of Motion (ROM) Drills

10 Burpees

10 sit ups

2rds

5 Min Cap

Strength:

Back Squat 5x1 (working toward 100% of 1RM)—20 min Cap

WOD:

30 Burpees

30 Wall balls 20/14

30 Box jumps 24/20

3rds for time

20 min Cap

SEPTEMBER 11, 2012

Warm up:

Range Of Motion (ROM) Drills

Sampson Stretch

10 air squats

5 Min Cap

Skill:

Muscle ups (the progressions)-15 min Cap

WOD:

10 Shoulder 2 Overhead 135/95

50 Double Unders

5 rds for time

17 min cap

SEPTEMBER 10, 2012

Warm up:

Range Of Motion (ROM) Drills

5 Pull ups

10 push ups

2 rds

5 Min Cap

Strength:

Deadlift 5x1 (working toward 100% of 1RM)—20 min Cap

WOD:

10 squats

100m run

20 squats

200m run

30 squats

300m run

40 squats

400m run… and so on

10 min Ladder

SEPTEMBER 8, 2012

Warm up:

Range Of Motion (ROM) Drills

20 jumping jacks

100m sprint

2rds

5 Min Cap

WOD:

5 Power Cleans 155/105

10 C2B Pull ups

5 Dead lifts 155/105

10 T2B

20 min AMRAP

SEPTEMBER 7, 2012

Warm up:

Range Of Motion (ROM) Drills

10 tuck jumps

20 walking lunges

2rds

5 Min Cap

Strength:

Standing Press 5x3 (working toward 85% of 1RM)—15 min Cap

WOD:

100 Burpee Pull ups

For time

25 min cap

SEPTEMBER 6, 2012

Warm up:

Range Of Motion (ROM) Drills

10 T2B

200m run

2rds

5 Min Cap

Skill:

Rope Climb Practice-(Go over the different climbing techniques)-15 min Cap

WOD:

7 H. Power Clean 155/105

9 HSPU

12 KB swings 50/35

5 rds for time

25 min Cap

SEPTEMBER 5, 2012

Warm up:

Range Of Motion (ROM) Drills

Sampson Stretch

25 air squats

5 Min Cap

Strength:

Back Squat 5x3 (working toward 85% of 1RM)—20 min Cap

WOD:

1 Power Snatch + 2 Overhead Squats

EMOM for 10 min 

The weight is supposed to be moderate.  Choose the weight to use. However, don’t go so heavy you will have to peel weight during the workout.

SEPTEMBER 3, 2012

Warm up:

Range Of Motion (ROM) Drills

5 push ups

10 sit ups

100m sprint

2rds

5 Min Cap

Skill:

Pull ups (the Kip, butter fly)-15 min Cap

WOD:

50 Double Unders

100m Overhead walking lunges 45/25

3rds for time

17 min Cap