9/30 WOD:

Five sets of:
Deadlift x 1-3 reps @ 21X1----GO HEAVY!!
Rest 20 seconds
Box Jumps x 10-15 reps @ 10X0
Rest 20 seconds
Ring Rows x 10-12 reps @ 2111
Rest 20 seconds
Knee to Elbow x 10 reps
Rest 3 minutes
 
Your set will look like this: DL/r20/BJ/r20/RR/r20/K2E/r3min...thats one set, do this 5 times.

9/29 WOD:

Three sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X1
then,
Accumulate 90sec of L-sit on rings (do with bent knees for sub)
 
then,
5 sets
for reps:
30 sec thrusters - 95#/65#
30 sec rest
30 sec burpees
30 sec rest
30 sec Double Unders
1 min rest (then begin again)

9/28 WOD~

It's supposed to be REST DAY....but since we skipped Monday we'll be rowing a 2500 and working on our GOATS!!!!

9/27 WOD:

Four sets of:
Strict Shoulder Press x 1 + Push Press x 3 reps (use the weight you use as 80% 1RM overhead press)
Rest 3 min
Strict Toes-to-Bar x 8-10 reps
Rest 3 min;
and then,
Complete as many rounds as possible in 8 minutes of:
55/35 lb Kettlebell Swings x 15 reps
Hand-Release Push-Ups x 10 reps
 
No workout yesterday....Mary was hung over...fun in the ATL!!!

9/23 WOD:

Five sets of:
Bench Press x 3 reps @ 20X1 (90% 1RM)
Rest 20 seconds
Unbroken Kettlebell Swings (20 rep max -- 55/35)---do no more than 20 per round. MUST be unbroken, with no rest.
Rest 3 minutes;
and then,
Four sets of 3-minute “Mary” sprints:
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

9/22 WOD ~

5 x 3 Shoulder Press (90% 1RM) @ 20x1

Rest 90 seconds

Strict Pull-ups x 6-8 reps @ 21x0

Rest 90 seconds

3RFT~
95/65# Push Press x 10
Wall Balls x 20
Anchored Sit-ups x 30

9/20 WOD ~

5 x 3 reps - Front Squats (either add 10lb to last week, or do 90% of 1RM -- which ever weight you know @ 21x1

Then,

Running Clock Pull-ups - 1 minute-1 pull-up
                                       2 minutes - 2 pull-ups
                                       etc.
Until you can no longer complete the entire number of p/u's in one minute.

REST 1 MINUTE ~

Running Clock Air Squats - 40 Squats on the minute, every minute until you can't complete the full 40. (Max 6 minutes) - If you can't complete 40 squats the first minute you're done.

REST 3 MINUTES ~

Pistol, Muscle-UP, or HSPU practice.  Your choice.  Be as strict as possible, it's only practice!

9/19 WOD~

5x3 OH Press @ 90% 1RM

Then;

Cleans and Jerk, build to max (full squat clean)

Snatch, build to max (full squat snatch)

Then;

Row Sprints, 300m x 5 sets, rest 5 min between sets.

** Unless you've been practicing Oly lifts a lot lately, don't expect your max weight for the (full squat) C&J or the Snatch to be as high as with a power C&J or Snatch yet.

9/16 WOD:

Do last nights WOD...we had some stuff to get done around the house, and ended up doing a few muscle ups and some Oly lifts. If you did Thursdays WOD---use today to work on things that are giving you trouble. 30-minutes of solid "goat" practice should be good.

9/15 WOD ~

5x3 DL @ 90% 1RM

Part I.
20 Pwr Snatch (95/65)
25 Pull ups
30 Cal Row

Rest until 100%

Part II.
25 KBS (55/35)
20 Burpees
400m Run

Rest until 100%

Part III.
21 Thrusters (95/65)
21 Box Jumps (30/24)
Run 400m

Time Each Separately!!!

9/14....our favorite day...REST DAY!!!

9/13 WOD:

5x5 Bench Press @ 80% 1RM; 21X1

then;

4 rds for time:
10 push press (95/65)
40 double unders
15 knee to elbow

then;

Row (1) 500m sprint. Go hard on this 500m.

Do not row until the 4 round set is complete.

9/12 WOD~

* We are starting a basic version of the 5/3/1 strength program.  I am looking for some strength gains in the next couple of months, and this will get us there quickly.

5x5 - Front Squat @ 80% 1RM, 21x0
1 minute rest between sets

5RFT:
5 Pistols (each leg) 10 total
5 Strict Pull ups (only acceptable alt is jumping pull ups - NO KIPS!)
15 Box Jumps (24/30)

Pull ups are standard overhand grip.

9/11

REST DAY :-)

9/10 WOD~

In 15 minutes build up to a heavy DL (3RM)

then,

FOR TIME:

DL x 15 (using 75% of today's 3RM * DON'T 1/2 ass your weight)
Hand Release Push Ups x 30
Run 800 meters
DL x 10
HR Push-ups x 20
Run 400m
DL x 5
HR Push-ups x 10
Run 200m

POST Time and Weigh to comments!

9/9 WOD~

3 Sets:
Bulgarian Split Squats x 8-12 reps (as usual go up in weight for every set)
rest 30 sec.
60 sec HS hold

Rest 3 Minutes ~

"Annie"
50-40-30-20-10
DU's
Anchored Sit-ups

Post times/weight to comments!

9/8

WOD~

FOR TIME:

25 HSPU *if you sub reg push-ups do 50, or 25 wall walks.
50 Pull-ups
75 Wall ball shots (20, 14)
100 KBS (55/35)

Must be completed in order, finish all exercises before moving to the next.

9/7 WOD~

REST DAY! We'll be regularly posting again starting tomorrow :-)