NOVEMBER 1. 2012

Skill:
Practice scotts press & snatch balance
WOD:
1x 800m run 
2 min rest
2x 400m run 
1 min rest
3x 200m run
30 sec rest
4x 100m run 
10 sec rest

OCTOBER 31, 2012

STRENGHT
SNATCH PUSH PRESS
5.5.5.5.5
WOD
SQUATS
RING DIPS
SIT IPS
30.20.10
FOR TIME

OCTOBER 30, 2012


"NUTTS"

10 HPU
15 DEADLIFTS 
25 BOX JUMPS 30/24
50 PULL UPS
100 WALLBALL 20/14  10'/9'
200 DBL UNDERS
400M RUN WITH 45/25
FOR TIME
















Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.


OCTOBER 29, 2012

WARM UP
ROM
10 BURPEES
10 STRAIGHT LEG SITUP

STRENGTH
BACK SQUATS
5. 5. 5. 5. 5
20 MIN MAX

WOD 
10 PUSH PRESS 135/95
20 T2B
10 HSPU
200M RUN
3 RDS FOR TIME
15 MIN MAX

OCTOBER 27, 2012

20 G2OH 95/65
50M SHUTTLE SPRINT
20 PULL UPS
50M SHUTTLE SPRINT
20 BURPEES OVER BAR
50M SHUTTLE SPRINT
20 OVER BOX JUMPS 24/20
50M SHUTTLE SPRINT
20 FRONT SQUATS 135/95
50M SHUTTLE SPRINT
20 DEADLIFT 135/95
200M RUN ALL TOGETHER
AS A RELAY 3 PERSON TEAMS
EACH PERSON MUST COMPLETE THE 
MOVEMENT AND RUN THEN TAG A TEAM MEMBER
EACH MEMBER MUST FINISH EACH MOVEMENT 
BEFORE MOVING TO THE NEXT 

OCTOBER 26, 2012


WARM UP
ROM
15 SQUAT
15 SIT UPS 
2 RNDS 
5 MIN 
STRENGTH
THRUSTER 
1.1.1.1.1 @ 100% 
15 MINS
WOD 
“JT”
HSPU
RING DIPS
PUSH UPS
21. 15. 9
THEN 
800M RUN
FOR TIME
15 MIN MAX

OCTOBER 25, 2012


WARM UP
ROM, STRETCH
400M RUN
5 MINS
SKILL
PISTOL SQUATS
10 MINS
WOD 
1 POWER CLEAN
1 SQUAT CLEAN
1 FRONT SQUAT
1 PUSH PRESS
1 THRUSTER
@ 135/95
EMOM 17MIN 


OCTOBER 24, 2012


WARM UP
BERGNER WARM UP 
45LB BAR
25 SQUATS
25 KTE
STRENGTH
SNATCH
1.1.1.1.1 @ 100%
15 MINS
WOD 
BOX JUMPS 30/24
PULL UPS
BURPEES
KB SWINGS 35/25
21. 15. 9
10 MIN MAX






OCTOBER 23, 2012


WARM UP
ROM
10 SQUATS 
10 PUSHUPS
10 SITUPS
3RNDS (5MINS)
SKILL
PULLUPS
10 MINS
WOD 
50 WALLBALL
THEN
5 FRONT SQUATS 155/115
10 T2B
20 DBL UNDERS
15MIN AMRAP

OCTOBER 22, 2012


WARM UP
ROM
10 K2E
10 PULLUPS
100M SPRINT
2RDS 
5MINS
STRENGTH
OHS     
1.1.1.1.1 @ 100% 
15 MINS
WOD 
“NANCY”
15 OHS 95/65
400M RUN
5RDS
FOR TIME
20 MIN MAX

OCTOBER 19, 2012


WARM UP
ROM
10 RING DIPS
20 LUNGES
2 RNDS 
5 MIN 
STRENGTH
THRUSTER 
3.3.3.3.3 @ 85% 
15 MINS
WOD 
WALKING LUNGES 45/25
T2B
40, 30, 20, 10
15MIN MAX

OCTOBER 18, 2012


WARM UP
BERGNER WARM UP
45LB BAR
SKILL
DBL UNDERS
10 MINS
WOD 
15 BOX JUMP 24/20
600M RUN
15 SNATCH 95/65
10 BOX JUMP 24/20
400M RUN
10 SNATCH 95/65
5 BOX JUMP 24/20
200M RUN
5 SNATCH 95/65
20 MIN MAX

OCTOBER 17, 2012


WARM
ROM, STRETCH
400M RUN
5 MINS
STRENGTH
SNATCH 
3.3.3.3.3 @ 85% 
15 MINS
WOD 
5 SDHP 115/75
10 KB SWINGS 70/50
20 DBL UNDERS
15 MIN AMRAP

OCTOBER 16, 2012


WARM UP
ROM
10 HSPU
10 BURPEES
3RNDS (5MINS)
SKILL
MED BALL CLEAN
10 MINS
WOD 
PULLUPS
FRONT SQUAT 155/115
CLIMBING LADDER
X2 REPS
LOOKS LIKE
2,4,6,8,10,12 
12 MIN AMRAP

OCTOBER 15, 2012


WARM UP
ROM
10 SQUATS
10 DBL UNDERS
4 RDS 
5MINS
STRENGTH
OHS     
3.3.3.3.3 @ 85% 
15 MINS
WOD 
600M RUN
60 KB SWING 70/50
60 PUSHUPS
60 SITUPS
600M RUN
20 MIN MAX

OCTOBER 12, 2012


WARM UP
ROM
10 HSPU
20 LUNGES
2 RNDS 
5 MIN 
STRENGTH
THRUSTER 
5.5.5.5.5  @ 75%
20 MIN 
WOD 
5 BURPEE BALLSLAMS 25/15
5 BURPEE BOX JUMPS 18/12
5 BURPEE PULLUPS
10 MIN AMRAP

OCTOBER 11, 2012


WARM UP
ROM, STRETCH
400M RUN
5 MINS
SKILL
T2B
10 MINS
WOD 
20 PISTOL SQUATS
100 DBL UNDERS
THEN:
30 G2OH 135/95
FOR TIME
15 MIN MAX

OCTOBER 10, 2012


WARM
BERGNER WARM UP
45LB BAR
25 BURPEES
STRENGTH
SNATCH 
5.5.5.5.5  @75% 
20 MINS 
WOD 
“GRIFF”
800M RUN
400M RUN BACKWARDS
800M RUN
400M RUN BACKWARDS
FOR TIME
15 MIN MAX

OCTOBER 9, 2012


WARM UP
ROM
10 SQUATS 
10 PUSHUPS
10 SITUPS
3RNDS (5MINS)
SKILL
RING DIPS
10 MINS
WOD 
24 DEADLIFT 155/115
18 HANG CLEANS 155/115
12 PUSH PRESS 155/115
25 BOX JUMPS 30/24
800M RUN
25 BOX JUMPS 30/24
12 PUSH PRESS 155/115
18 HANG CLEANS 155/115
24 DEADLIFT 155/115
20 MIN CAP

OCTOBER 8, 2012


WARM UP
ROM
10 K2E
10 PULLUPS
100M SPRINT
2RDS 
5MINS
STRENGTH
OHS     
5.5.5.5.5 @ 75% 
20 MINS
WOD 
6 HSPU
12 KB SWINGS 70/50
18 WALL BALL 20/16 @ 12’ / 10’ FEET
4 RDS FOR TIME
15 MIN MAX

OCTOBER 5, 2012

WARM UP
ROM
10 SQUATS
10 PUSHUPS
2 RND (5 MINS)
STRENGTH 
POWER CLEAN @ 100 % 
1. 1. 1. 1. 1
20 MINS
WOD
100 M SPRINT
10 PARALLETTE PASS THRUS
10 KBS 50/35
10 ONE LEG BOX JUMPS 20/15
4 RNDS (15 Mins)


OCTOBER 4, 2012


WARM UP
ROM
10 PULLUPS
1O BALL SLAMS
2 RNDS ( 5 MIN)
SKILL
RING MUSCLE UPS 
PROGRESSIONS 
10 MIN
WOD
5 HANG POWER CLEANS 135/95
5 FRONT SQUATS 135/95
5 THRUSTERS 135/95
EVERY TIME YOU DROP THE BAR 5 OVER THE BAR BURPEES
10 MIN AMRAP

OCTOBER 3, 2012


WARM UP
ROM
BUREGENER WARM UP (5 MIN)
STRENGTH 
JERK FROM RACK @ 100% 
1. 1. 1. 1. 1
20 MINS
WOD
100 DBL UNDERS
25 PUSHUPS
25 SITUPS
25 SQUATS
4 RNDS FOR TIME 
20 MINS CAP


OCTOBER 2, 2012

WARM UP
ROM
100 M SPRINT
25 DBL UNDERS
2 RNDS(5 MINS)
SKILL 
ROPE CLIMB
10 MINS
WOD
400 M RUN
5 POWER CLEAN 185/135
10 BOX JUMPS
800 M RUN
10 POWER CLEANS 155/115
15 BOX JUMPS
400 M RUN
15 POWER CLEANS 135/95
20 BOX JUMPS (20 MINS)