Workout of the Day
Thursday 6-13-13
W/U –
40m Prowler Push
100/75
2 Rds
10 Med Ball Cleans
10 DB Press
Strength – Power Cleans
3-3-3-3-3-3-3-3
WOD –
3 RFT
400m Run
21 DB Thrusters
45/25
12 Pull Ups
Wednesday 6-5-14
W/U - 500m Row
2 Rds
5 HSPU
10 Box Jumps
Strength - Bench Press
5x45%
5x45%
5x75%
5x85%
3-5x90%
WOD - 5 RFT
2 Rope Climbs
5 Deadlifts 75%
400m Run
Tuesday 6-4-13
W/U - 3 Rds
15 Wall Balls 30/20
10 Push Ups
Strength - Back Squat
5x45%
5x45%
5x75%
5x85%
3-5x90%
3x10 Weighted Lunges
WOD - 15 Min AMRAP
2 DB Snatches (alternating arms)
2 Ring Dips
4 DB Snatches
4 Ring Dips
6 and 6
8 and 8
Etc...
Monday 6-3-13
WOD - "Adrian"
7RFT
3 Forward Rolls
5 Wall Walks
7 Toes2Bar
9 Box Jumps 30/24
Thursday 5-30-13
W/U - 5 Min Jump Rope
Strength - Deadlifts
5 x 45%
5 X 45%
5 x 75%
5 x 85%
5 x 90%
3x5 Good Mornings
3 x 5 Hamstring Raises
WOD - For TIme
100 DU
10 Pistols
10 T2B
10 HSPU
50 Du
10 Pistols
10 T2B
10 HSPU
25 DU
10 Pistols
10 T2B
10 HSPU
Wednesday 5-29-13
W/U - 800m Run
2 Rds
10 Press with Bar
20m Walking Lunges
Strength/Skill - Snatch work
WOD - 4 RFT
25 Wall Balls
5 Squat Snatches
Tuesday 5-28-13
W/U - 800m Run
2 Rds
10 Pull Ups
5 HSPU
10 OHS w/ Bar Only
Strength - Press
5 x 45%
5 x 45%
5 x 65%
5 x 75%
5 x 85%
Push Press
5 x 65%
5 x 75%
5 x 85%
WOD - 15 MIn AMRAP
15 Ground to Overhead with 45/25 Plate
10 OHS with 45/25
5 Burpees onto plate
Monday 5-27-13
WOD - Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Friday 5-24-13
W/U - 800m
2 Rds
10 Press w/ Bar
10 Passovers w/ PVC
10 OHS w/ PVC
WOD - For Time
100 DU
50 HSPU
40 T2B
30 Jerks 135/85
20m Walking Lunge w/ 135/85
Thursday 5-23-13
W/U – Jump Rope for 5 Min.
Strength – Back Squats
2 x 10 45%
80% x 5
85% x 5
90% x 3-5
90%x 3-5
WOD – 5 RFT
50m Sprint
Jog back
100m Sprint
Jog Back
Rest 1 Min
Wednesday 5- 22-13
W/U – Group Musical Bear Crawl
Strength/Skill – Level Check off or work on weakness 20 Min
WOD – Tabata Something Else
1-8 Pull Ups
9-16 Push Ups
17-24 Sit Ups
25-32 squats
Thursday 5-16-13
W/U – 2 Rds of Junkyard Dog
Strength / Skill – Work on Level Check Off
WOD – 5 RFT
400m Run
10 Burpees Box Jumps
10 T2B
Wednesday 5-15-13
W/U – 800m Run
2 Rds
15 Wall Balls
15 Med Ball Cleans
10 Pull Ups
Strength / Skill –
Rope Climbs
Handstand Walks
WOD –
50 Box Jumps 20/24
50 Push Press 45/25 DB
50 Weighted Lunges 45/25
50 Bentover Rows 45/25
50 Sit Ups (GHD / Ab Mat)
Tuesday 5-14-13
W/U – 5 Min of Jump Rope
2 Rds
10 Passovers w/ PVC
20m Spiderman Crawl
Strength – OHS
W/U - 2 x 10 45%
80% x 5
85% x 5
90% x 3-5
90% x 3-5
Front Squat
80% x 5
85% x 5
90% x 3-5
90% x 3-5
WOD – 10 Min AMRAP
1 Muscle Up
10 Du
2 MU
20 DU
3 MU
40 DU
Continue to ladder up for the entire time
Comp Workout –
Clean and Jerk
Monday 5-13-13
WU – 800m Run
2 Rds
10 Push Ups
10 Sit Ups
10 Squats
WOD – “NICK”
12 RFT
10 Hang DB Squat Cleans 45/35
6 HSPU
Friday 5-10-13
W/U –
400m Run
3 Rds
10 Push Ups
10 Sit ups
10 Squats
Strength / Skill –
30 Strict Dips
3 x 10 DB Bench Press
Work up to heaviest load
WOD – 4 RFT
5 Dead Lifts 315 / 225
20 Lunges
4 Lateral Jumps right
4 Lateral Jumps left
Thursday 5-9-13
W/U – 7 Min of Flight Simulator DU
2 Rds Bergerner W/U
Strength – 15 EMOTM-
5 Snatches 115 / 65
(when can not complete 5 drop to 3 EMOTM)
WOD – 10 RFT
20 DU
10 Burpees
5 T2B
Wednesday 5-8-13
W/U – 800m Row
2 Rds
10 OHS w/ PVC
10 Passovers
40m Bear Crawl
Team WOD –
100 OHS 95/65 (40%)
100 Pull Ups
100 Push Press95/65 (40%)
100 Wall Balls 20/14
Row 250m Before you can switch
Finish with both completing 400m Run
Tuesday 5-7-13
W/U – Group Shuttle sprint relay race
Strength - 30 Strict Pull Ups
30 Strict HSPU
WOD – 20 Min AMRAP
5 BW Back Squats
10 Wall Balls
15 SDHP 1.5/1
Monday 5-6-13
W/U – Group Warm Up
Skill – Cleans / Dips
WOD – “Elizabeth”
21-15-9
Cleans 135 / 95
Ring Dips
