DECEMBER 1, 2012

Warm up

Rom

400 M Run

20 jumping jacks

15 squats

10 burpees

Wod

12 Days Of Christmas

1 rope climb

2 HSPU

3 Muscle Ups/Bar Muscle Ups (They can do either and all progressions if necessary)

4 pistols (2 per Leg)

5 G2OH 115/75

6 KBS 50/35

7 pull-ups

8 Ring Dips

9 Ball slams 25/15

10 Box Jumps 24”/20”

11 DBLs (33 singles)

12 Burpees ( AND THE CROWD GOES WILD!!!!)

And it goes just like the song.  1 rope climb 2 Hspu, 1 rope climb 2 hspu 3 MU, 1 rope climb 2 HSPU 3 MU 4 pistols, an on an on.. 

NOVEMBER 30, 2012

Warm up

Rom 

Burgerner Warm up with Bar

Strength 

Clean an Jerk (split) 5x3 (working to 3rm)

WOD

“Nancy”

400 M Run

15 OHS 95/65

5rnds

NOVEMBER 29, 2012

Warm up

ROM

400 M Run

Hollow Rocks >20 rocks

Skill

Handstand Walk (progressions> handstand holds, handstand hold on wall.) 10mins

WOD

10 Ring dips

30 Hang Cleans  95/65

10 HRP

3 Rnds

Then Max HSPU

NOVEMBER 28, 2012

Warm up

10 pistols( 5 per leg)

5 HSPU

10 rolling stand ups

2 rnds

Strength

Push press 5x3 (3 rep max)

Wod

25 Dbls

21 Squat Cleans  135/95

21 KBS 50/35

50 m Walking Lunges 45/25

25 Dbls

15 Squat Cleans  135/95

15 KBS 50/35

50m Walking Lunges  45/25

25 Dbls

9 Squat Cleans 135/95

9 KBS 50/35

50m walking lunges 45/25

25 Dbls

FOR TIME 20mins Max

NOVEMBER 27, 2012

Warm Up

ROM

Burgner Warm up with Bar

Skill

Rope Climb 3x3 ascends (10 Mins)

WOD

Max Strict Pull-ups per Rnd (can add vest for harder work, only makes you stronger)

Then 100 M Sprint (walk from sprint to bar for rec, want max effort on pull-ups)

10 Rnds

NOVEMBER 26, 2012

Warm Up

Rom

10 pull-ups

10 pushups

10 air squats

2 rnds (5 mins)

Strength

Bench press 5x3 (working up to 3 rep max, 15 mins)

WOD

800m run

Power Clean  ( find your 1 rep max, once you fail move on)

Remainder of Time >Dbls  AMRAP

12 mins

1 min rec (set up for DL)

800 m run

DL (find 1 rep max, once you fail move on)

Remainder of Time > Over  the Bar Burpees Amrap

12mins

NOVEMBER 24, 2012

Team of 4
4 rope climbs

100 kbs 70/50

4 rope climbs

100 pull-ups

4 rope climbs

100 power cleans 135/95

4 rope climb

100 box jumps 24”

4 rope climbs

NOVEMBER 23, 2012

WARM UP

10 PUSH UP 

10 SITUPS

100 M SPRINT

2RNDS

STRENGTH

CLEAN & Jerk (split)

5x5 @ 75%

Wod

“Kelly”

400 m run

30 Box jumps  24”

30 wall ball 20/14

5 Rnds

NOVEMBER 22, 2012

"2ND ANNUAL TURKEY DAY DODGE BALL"

NOVEMBER 21, 2012

Warm Up

400 m run

Inch worm x5 (5 MIN)

Strength

Push Press

5x5 work up to 5RM (10 mins)

WOD

DBL UNDERS

2 min Amrap

Then

12 Box Jumps 24/20

9 HSP

6 C2b pull-ups

8min amrap

Then

DBL UNDERS

2 min Amrap

NOVEMBER 20, 2012

Warm up

25 doubles

100 m sprint

3 rnds (5 mins)

Skill

Rope climb 

3x3 ascends ( take rest btwn each set of 3)

10 mins

Wod

3 bar MU

12  KBS 70/50

3 hspu

10min amrap

NOVEMBER 19, 2012

Warm up

5 air squats

10 kbs

5 burpees

2 rnds ( 5MINS)

STRENGTH 

BENCH PRESS

5X5 WORKING UP TO 5RM (15 MIN)

WOD

400 M RUN 

THEN

5 SQUAT CLEANS @ 75 %

10 PULL UPS

15 GHD

3RNDS

100 DBLS

5 POWER CLEANS @ 75%

10 ROLLING STAND UPS

15 HR PUSH UPS

3 RNDS

THEN

400 M RUN

NOVEMBER 17, 2012

TEAMS OF 4
10 TGU 25/15
20 OVER BOX JUMP 24/20
30 BALL SLAM 20/15
40 SDHP 50/35
50 K2E
60 WALKING LUNGES
70 PUSH UPS
800M RUN
FOR TIME
P1 START'S FIRST EXERCISE
ONCE ALL THE REPS COMPLETED
MOVES ON TO 2ND EXERCISE
P2 START'S FIRST EXERCISE

NOVEMBER 16, 2012

STRENGTH
SQUAT CLEANS
1.1.1.1.1

WOD
6 HSPU
12 KB SWINGS 50/35
18 BOX JUMP 24/20
15 MIN AMRAP

NOVEMBER 15, 2012

SKILL
RING DIPS

WOD
400M RUN
21 THRUSTERS 115/75
21 PULL UPS
800M RUN
21 THRUSTERS 115/75
21 PULL UPS
400M RUN
FOR TIME
20MIN MAX

NOVEMBER 14, 2012

STRENGTH
SNATCH GRIP PUSH PRESS
1.1.1.1.1

WOD
"ANNIE"
DBL UNDERS
SIT UPS
50.40.30.20.10
FOR TIME

NOVEMBER 13, 2012

SKILL
TURKISH GET UPS
10 MIN

WOD
15 BUPREES
25 WALL BALL
400M RUN
4 RDS
FOR TIME
20MIN MAX

NOVEMBER 12, 2012

Warm up:

Range Of Motion (ROM) Drills

20 jumping jacks

100m sprint

2rds

5 Min Cap

STRENGTH 
BACK SQUATS
1.1.1.1.1

WOD:

“Jack”

10 Push Press 115/75

10 KB Swings 50/35

10 box jumps 24/20

20 min AMRAP

NOVEMBER 9, 2012

Warm up:

Range Of Motion (ROM) Drills

10 tuck jumps

20 walking lunges

2rds

5 Min Cap

Strength:

Squat cleans 5x3 (working toward 85% of 1RM)—15 min Cap

WOD:

10 HSPU

15 Pull ups

30 Double unders

5 rds For time

20 min cap

NOVEMBER 8, 2012

Warm up:

Range Of Motion (ROM) Drills

10 T2B

200m run

2rds

5 Min Cap

Skill:

Wall ball practice (if proficient then do max rep wall ball)10 min Cap

WOD:

10 lunges in place (with the bar on the back)  135/95

400m

5 rds for time

25 min Cap

NOVEMBER 7, 2012

Warm up:

Range Of Motion (ROM) Drills

Sampson Stretch

25 air squats

5 Min Cap

Strength:

Snatch grip push press 5x3 (working toward 85% of 1RM)—20 min Cap

WOD:

1 snatch 135/85

10 H.R. pushups

EMOM increase by 1 snatch and 2 push up for 10 mins

If unable to complete the rd, go back one rd and stay there for the reminder of the 10 mins

For example min 1 is 1 snatch and 10 push ups, min 2 is 2 snatches 12 pushups and so on.

NOVEMBER 6, 2012

Warm up:

Range Of Motion (ROM) Drills

5 push ups

10 sit ups

100m sprint

2rds

5 Min Cap

Skill:

HSPU (the Kip)-10 min Cap

WOD:

100 Burpee box jumps

20 min Cap

NOVEMBER 5, 2012

Warm up:

Range Of Motion (ROM) Drills

400m run 

5 Min Cap

Strength:

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

WOD:

3 muscle ups

10 weighted pull up 45/25

20 deadlifts 135/95

20 double unders

15 l-sit pull ups

15 p. cleans

20 double unders

20 strict pull ups

10 push press

20 double unders

25 kipping pull ups

5 thrusters

3 muscle ups

22 min AMRAP