09.26.12

9/26/12 6.3 Wednesday	9/26/2012 PA
G.H. 4 Rounds - 30 sec on / 30 sec off - (2 min rest between rd's) -Wallball -Row -Burpee

9.25.12

9/25/12 - 6.2

9/25/2012 pa

Strength - M.E. Back Squat - Find a 3RM in 20 Minutes   WOD - Bear Trap - 5 Rounds / 1 minute per round  (rest 3 min between rd's)   You choose the weight for your workout. Going through this series of movements once is 6 reps. Your score is the amount of rounds you complete in 1 minute x 6 reps. For example if I did 5 rounds in the 1st minute my score would be 30 for that round. At the end of the 5 rounds add your total score per round together then multiply that number by the weight on your bar to find a total weight you lifted. *You'll be surprised at the amount of weight you can lift in 17 minutes!   1 deadlift (bar must return to ground) 1 clean 1 front squat 1 push press/jerk/ thruster (out of back rack) 1 back squat 1 back rack press/jerk/ thruster

09.22.12

5.6 Saturday	9/22/2012 PA
Skill   15 minutes- Pistol Practice   WOD   15 Minute AMRAP   -5 Ground to Overhead (115/75) -300m Run (around our building) -20 Wallball

09.21.12

Murph

09.21.12

5.5 Friday	9/21/2012 PA
Murph - Benchmark WOD 1 mile run 100 pull up 200 push up 300 squats   1 mile run

09.20.12

5.4 Thursday	9/20/2012 PA
Strength   Back Squat - 5 x 2 (working toward a heavy double)   Overhead Barbell Box Step Up 4 x 4 per leg (light weight)   WOD   Diane - (benchmark)   21-15-9 Deadlift (225/135) HSPU (scale with ABMAT, band asst HSPU, or Pike Push Ups)

09.19.12

5.3 Wednesday	9/19/2012 PA
Skill 8 Minute EMOM - 20 Double Unders   G.H. - 4 Rounds - 35 sec work / 25 sec rest   - SDHP (95/55) - Burpee Box Jump (24/20) - Thruster (95/55)   *Rest 3 minutes between rounds

09.17.12

5.1 Monday	9/17/2012 PA
Strength Superset- perform one set of squat then one set of depth jump. Rest 2 minutes between sets.   Back Squat - 4 x 8 (72%) 1RM Depth Jump - 4 x 5   WOD - "Prestina" 21-15-9 - Power Snatch (95/65) *scale weight as needed - Toes to Bar (scale with knees to elbow)

09.15.12

Max Rounds 20 minutes

-6 Deadlift 225
-7 Burpee Pullup
-10 KB Swings (2 pood)
200m Run

09.13.12

4.4 Thursday	9/13/2012 PA
Back Squat- 6 x 1 (work to heavy single)   Snatch Related Review- 3 x 2 neck press / 2 sn press / 2 overhead squat                                                2 snatch balance / 2 power snatch from power position   20 minute AMRAP   7 C2B Pull up (scale with pullup / band pullup/ ring row) 7 Overhead Squat (75/55) *(use weight where full depth squat can be reached)

09.12.12

4.3 Wednesday	9/12/2012 PA
Press Technique / Clean Technique 3 x 5 Barbell Press / 3 x 5 Clean Deadlift (work to a heavy five) Lactate Tolerance 5 Rounds - rest 3 min btw rounds   -150m Row Sprint - 1 Power Clean - 5 Push Press - 5 Front Squat -100m Sprint (Shuttle)

09.08.12

3.6
9/8/2012

Hero WOD
"Abbate"
Run 1 mile
21 C&J (155/105)
Run 800m
21 C&J (155/105)

09.07.12

3.5
Friday
9/7/2012
PA

Endurance
Row 1k (@ 95% effort by looking at your 500m pacing)
- REST 3 MINUTES

5 min AMRAP

 

-3 Power Snatch (115/75)

-9 Wallball (20/14)

 

- REST 3 MINUTES

 

Row 1k (95% effort)

09.06.12

3.4
Thursday
9/6/2012
PA

Overhead Strength

Overhead Squat - 5 x 4 (65% 1RM) if no max is available use a weight that challenges but does not diminish form in this lift.

 

Skill

 

12 min alternating EMOM:  -max rep double unders

                                            -5- HSPU

Chipper WOD

 

-buy in- 400m odd object run (medball 20/14)

*on return place medballs in designated area to avoid clutter while wod is in progress

-20 Thruster (95/65)

-20 KB Swings (53/35) go up in weight to challenge

-40 Pull-up (bands ok)

-20 Goblet Squat

-20 Push Press (95/65)

-40 Sumo Deadlift (95/65 this is not high pull)

-cash out- 400m odd object run (medball 20/14)

09.05.12

3.3
Wednesday
9/5/2012
PA

Olympic
8 min EMOM

- 2 Clean Pulls (76% 1RM Clean)

- 2 Hang Power Cleans

Lactate Threshold
5 Rounds

- 200m sprint (cone to road and back)

- 5 Ground to Overhead (115 / 75)

- 5 Burpee

- 5 Box Jump

- 200m Sprint

09.04.12

3.2
Tuesday
9/4/2012
PA                            *Good luck to all the guys in law enforcement this week during the DNC!

Strength

Back Squat- 5 x 5 (72% 1RM)

WOD

8 min AMRAP

- 4 pull-up   (no bands only jump asst.)

- 8 wallball

- 12 hand release push-up

*Rest 3 minutes exactly

Interval Row (partner up)

3 Rounds: 90 sec all out row / 90 sec rest (keep partner transition efficient)

If anyone hits 500m in 90 sec on the last row, I, Preston will do 50 burpees in 2 minutes. Your welcome.

09.03.2012

Rest Day