Week 9, Day 59 June 1

Fran Prep ... ugh!

Day off from training, stretch!!

Week 9, Day 58 May 31

*Refer to 04.18.11 & 05.09.11

SWOD:
Bench Press 3 x 5 @ 90% of 5-RM
Deadlift 3-RM, add 5lbs from last workout

CORE:
GHD Sit Ups 3 x 25-30
GHD Hypers 3 x 25-30

Week 8, Day 54 May 27

CFFM WOD:
AMRAP in 20-minutes of
Run 400-Meters
1-arm DB Power Snatch @ 30#/50# x 10 L/10 R
Bear Crawl x 50-ft
Walking Lunge x 50-ft

Week 8, Day 53 May 26

*Refer to 04.14.11 & 05.05.11 SWOD: Overhead Squat 3, 3, 3, 3, 3 Work up to 3-RM! DWOD: "Quickie" AMRAP in 8-minutes of: 1 Rd of "Cindy" or 1 Rd of "Mary" + 5 burpees

Week 8, Day 52 May 25

Overhead Squat Help!

Day off from training, stretch!

Week 8, Day 51 May 24

CFFM WOD:
10-9-8-7-6-5-4-3-2-1 rounds for time of
Deadlift @ 1.5 x bodyweight + pull ups
-- alternate version --
5-4-3-2-1-2-3-4-5 rounds for time of
Deadlift @ 2 x bodyweight + muscle ups

Week 8, Day 50 May 23

*Refer to 04.11.11 & 05.02.11

SWOD:
Power Clean "On The Minute"
Warm-up thoroughly, refer to previous mobility wod. Use three position drills + muscle clean.

Perform 2 Power Cleans + 3 Weighted Pull Ups AHAP on the minute for 15 minutes. Use 75-80% of 1-RM
-- alternate version --
Perform 1 Power Clean + 5 Burpees every two minutes. Start with 80-85% of 1-RM, add 5lbs each round until you can no longer continue adding weight to the bar. Each miss of a PC = 5 extra burpees.

DWOD:
2 rounds of
Sprint x 50-yds + Sprint x 100-yds + Sprint x 200-yds + Sprint x 100-yds + Sprint x 50-yds.
Rest:Work 2:1

Week 7, Day 49 May 22

Extension of a psoas flavor.

Day off from training, stretch!

Week 7, Day 48 May 21

"Wildcard Weekend" Expect No Mercy!

Week 7, Day 47 May 20

"Non-Traditional Mixed WOD"
AMRAP or RFT of
Tire Pull x 20-yds
Burpee Tire Jumps
Sandbag Clean x 10 (5 Left/5 Right) + Sprint 200-m
Manmakers AHAP x 10

Week 7, Day 46 May 19

*Refer to 04.07.11 & 04.28.11

SWOD:
Back Squat 3 x 5 add 5lbs from last workout.
Press 3 x 5 add 2-5lbs from last workout.

CORE:
GHD Sit Ups 3 x 25
GHD Hypers 3 x 25

Week 7, Day 45 May 18

Hip mobility for improved squatting tomorrow.

Day off from training, stretch!

Week 7, Day 44 May 17

"The Filthy Fifty"
Complete for time x 50 each:
Box Jump
Jumping Pull Ups
KBS
Walking Lunges
KTE or T2B
Push Press
GHD Hypers
WBS
Burpees
DU

Get Some!!!

Week 7, Day 43 May 16

*Refer to 04.05.11 & 04.25.11

SWOD:
Power Snatch "On The Minute"
Warm-up thoroughly, refer to previous mobility wod. Use 3-position drills + muscle snatch.

Perform 2 Power Snatches + 4 Burpees on the minute for 15 minutes using 75-80% of 1-RM.
-- alternate version --
15 minute running clock. At the top of each minute perform 5 burpees. Use remaining time to perform max rep Power Snatch @ 65#/95#

Week 6, Day 42 May 15

Snatch Prep

Day off from training, stretch!

Week 6, Day 41 May 14

Complete for time 50 x Pull Ups Run 400-Meters 21 x Thrusters @ 65#/95# Run 800-Meters 21 x Thrusters @ 65#/95# Run 400-Meters 50 x Pull Ups

Week 6, Day 40 May 13

Friday the 13th ... heh, heh ...

CFFM WOD:
"Chelsea"
On the minute for 30-minutes perform
5 pull ups + 10 push ups + 15 air squats
-- OR --
30 Muscle Ups for time

Week 6, Day 38 May 11

Solving Front Rack Problems

Day off from training, stretch!

Week 6, Day 37 May 10

Non-Traditional Mixed WOD:
AMRAP or RFT of
Prowler Push x 40-yds AHAP
Sledgehammer Swings x 15 Left/15 Right
Hang Power Clean + Push Jerk x 10 AHAP
Rope Climb Ascent x 2

Week 6, Day 36 May 9

*Refer to 04.18.11

SWOD:
Bench Press 5, 5, 5 - Work up to Five Rep Max
Deadlift 3-RM

CORE:
GHD Sit Up 3 x 20-25
GHD Hypers 3 x 20-25

Week 5, Day 35 May 8

The Best Shoulder Mobility WOD Ever!

Day off from training, stretch!

Week 5, Day 34 May 7

"Wildcard Weekend" Be prepared for whatever your coach throws at you!

Week 5, Day 33 May 6

TGIF "Chipper"
Complete for time:
Row 750-Meters
Burpee Broad Jump x 25-yds
Toes2Bar x 30
SDLHP x 30 @ 65#/95#
Push Press x 30 @ 65#/95#
Run 800-Meters
Push Press x 30 @ 65#/95#
SDLHP x 30 @ 65#/95#
Toes2Bar x 30
Burpee Broad Jump x 25-yds
Row 750-Meters

Week 5, Day 32 May 5

*Refer to 04.14.11

SWOD:
Overhead Squat 5 x 2 @ 90-95% of 1-RM
Warm-up thoroughly, refer to previous mobility wod. Use 90-95% of one rep max across.

DWOD:
2 rds of
Sprint 200-yds + Sprint 100-yds + Sprint 50-yds + Sprint 100-yds + Sprint 200-yds.
Rest:Work 2:1

Week 5, Day 31 May 4

Ring Dip + Overhead Squat Prep

Day off from training, stretch!

Week 5, Day 30 May 3

CFFM WOD:

AMRAP in 20-minutes of
*Buy-In 1K Row
WBS x 15 @ 14#/20#
1-Arm DB Power Snatch @ 30#/50# x 7 Left/7 Right

Score completed rounds and partial rounds (reps)

Week 5, Day 29 May 2

*Refer to 04.11.11

SWOD:
Power Clean 5 x 2 @ 90-95% of 1-RM
Warm-up with 3-position drills + muscle clean. Use 90-95% of one rep max across.

DWOD:
20-minutes practicing skills from Gymnastics WOD
http://gymnasticswod.com/