Monday, 10/24/2011

20 min AMRAP

1 Muscle up
3 HSPU
5 Hip extensions

MDP: 15 rounds + 1 MU

then


Complete 5 rounds for time:
20 Overhead Walking Lunges w/ 45 lbs plate (10 each leg)
10 90 degree rotational box jumps (right & left counts as one rep) 20 inch box
10 Pull Ups
Rest 45 seconds between rounds

MDP: 21:46

Saturday, 10/22/2011

Complete 6 rounds:
1 Minute of Calorie Row
1 Minute to perform 15 KB Swings - 2 pood

Friday, 10/21/2011

Complete 6 rounds for time:
20 Sledge Hammer Strikes Right
20 Sledge Hammer Strikes Left
10 Pull Ups

MDP:  20:56

Thursday, 10/20/2011

Bench Press 5x1 MDP(245,255,265,275,295)
Dips 3 x max reps MDP 15,8,6

+
Complete 3 rounds:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
*Rest 3-4 minutes between rounds

MDP  Squat @ 335, PC @ 245

Tuesday, 10/18/2011

Power Snatch 2 RM, 2 @ 95% of 2 RM, 2 @ 90% of 2 RM
MDP 195 max 185, 175
Full GHD Raises 3 x 7-10

Five rounds for total reps of:

135# Hang Power Cleans + Push Press, 15 seconds
Rest 45 Seconds
35 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

MDP
PC 6,6,6,7,7
PU 3,3,4,3,4
Burpee's 6,6,6,6,6

Wednesday, 10/12/2011

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

MDP: 4 rounds + 3 situps

Tuesday, 10/11/2011

Every minute on the minute for 10 minutes do
2 Front squats @ 245

Monday, 10/10/2011

"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

MDP: 7:45

MondAY, 7/11/2011

Squat 1, 1, 1, 1, 1
Then
Complete 5 rounds for time:
2 Presses @ 80% of 1 RM
2 Strict Chin Ups
2 Presses @ 80% of 1 RM
4 Strict Chin Ups
2 Presses @ 80% of 1 RM
6 Strict Chin Ups
MDP: 315,335,345,365,375 happy, no issue with back
DWOD: 13:56

Thursday, 9/1/2011

Weighted pull-ups 3-3-3-3-3 reps

MDP: 35,40,45,53,58

Wednesday, 8/31/2011

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

MDP
 PP: 108
JL: 99

Monday, 8/29/2011

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

MDP:
Squat: 365
Press: 205
DL: 455

Sunday, 8/28/2011

Five rounds of:
3 Cleans
20 Burpees

MDP: 14:15

Saturday, 8/27/2011

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

MDP: 7 rounds

Wednesday, 8/24/2011

2 mile run

4 hours rest then

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

MDP: 11:03

Tuesday, 8/23/2011

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

MDP: 22:40

Austin Malleolo (9:52) is a fucking stud

Sunday, 8/21/2011

Shoulder Press 5-5-5-5-5 reps

MDP: 135,155,165,175,180

Saturday, 8/20/2011

Three rounds for time of:
12 Muscle-ups
75 Squats

MDP: did 9 MU instead for 12 to keep the WOD moving as intended
MDP: 19:21

It's been a while

Back is finally starting to feel better so i began following main site again

Friday , 8/19/2011

"Isabel"

For time:
Snatch 135 pounds, 30 reps

MDP: 3:41

Not bad for not having touch a weight for a month

Thursday, 7/21/2011

4 rounds
15 abmat sit-ups
15 GHD Hip extensions

Then

50 burpees for time

MDP: 5:09

Tuesday, 7/19/2011

AMRAP 10 minutes

2 HSPU
4 Ring dips
6 squats

MDP: 10 round + 2 HSPU

then
4 rounds
15 abmat sit-ups
15 GHD Hip extensions

Moday, 7/18/2011

"Invisible Fran"

21,15,9
Push-ups
Pull-ups

MDP: 5:49

then
4 rounds
15 abmat sit-ups
15 GHD Hip extensions

Thursday, 7/14/2011

Squat 12 x 2 @ 75% of 1 RM (45 seconds rest)
Press 3, 3, 3, 3, 3
GHD Sit Ups 4 x 12

MDP: Squat 265
Press 155,165,175,175

2 x 20 yard Sprints (rest 20 seconds between efforts)

Rest 30 seconds then...

4 x 30 yard Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*take 10 yards to accelerate, you should be full speed by the time you hit your start.

Wednesday, 7/13/2011

Power Snatch 8x2
Supine Ring Pull Up 3 x max reps

MDP: 135,145,155,165,175,180,185,190
11,12,10

Complete for time:

50 Ball Slams - 20 lbs
50 Toes To Bar

*You can break them up anyway you want

MDP: 9:23

MondAY, 7/11/2011

Squat 1, 1, 1, 1, 1
Then

Complete 5 rounds for time:

2 Presses @ 80% of 1 RM
2 Strict Chin Ups
2 Presses @ 80% of 1 RM
4 Strict Chin Ups
2 Presses @ 80% of 1 RM
6 Strict Chin Ups

MDP: 315,335,345,365,375 happy, no issue with back

DWOD: 13:56

Saturday, 7/9/2011

Fastest 40 yard Sprint

*Warm Up as needed
*You get 4-6 tries to run your fastest 40 yard sprint

then...

Complete 7 rounds:

1 20 yard Pro Short Shuttle
10 One Arm KB Power Snatches - 2 pood (5 RT/ 5 LT)
10 Nine Foot Wall Touches

MDP: didn't time 40's

16:47 on DWOD

Friday, 7/8/2011

On the minute:

Perform 4 "Mitch" flips on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use 80% - 85% of 1 RM Power Clean
*For every rep not completed, perform 5 burpees during rest time.

MDP: 0 penalties

Thursday, 7/7/2011

Squat 5, 5, 5, 5, 5

THEN

The Volkswagen

21, 15, 9 reps of:

Bench Press @ Body Weight
Pull Ups

MDP:
Squat @ 225 all sets (lower back a sore from tuesday)
then 12:37

Tuesday, 7/5/2011

A. Front Squat - find your 1RM

rest 10 min

B. Power Snatch - find your 1RM

rest 10 min

C. Incline 45 deg Bench press - find your 1RM

MDP:
A: 305
B: 190
C: 265

Sunday, 7/3/2011

A. Press - build to a tough three quickly; rest as needed

B. Press - build to a tough single- NOT a 1RM; rest as needed

+

for time:

150 double unders

100 KBS - 1.5 pd

50 burpees

MDP:
A: 175
C: 205
then :16:21

Saturday, 7/2/2011

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

Penatly for missed swings 10 burpee's for every swing missed

MDP: 1 penalty

Friday, 7/1/2011

"Karen"
150 wall ball @ #20 med ball

MDP: 6:54

Wednesday, 6/29/2011

5 sets @ 97-100%:

3 heavy clean and jerk TnG @225

rest 0 sec

3 rds AFAP:

3 burpees

5 box jumps - 24"

rest walk actively 7-10 min b/t sets

MDP:
2:21@30"BJ,1:47,1:55,1:57,2:02

Tuesday, 6/28/2011

A. Ass to Grass Front Squat @ 30X1; 4-5 x 5; rest 5 min

B. L Pull Ups @ 2111; amrap (-1) x 3; rest 2 min

C. 5 min - 3 sets of a rotary mid section movement/side

(wood choppers, db swiss ball russian twist, windshield wipers, tornadoe ball twists, med ball throws to wall...)

MDP:
A.185,205,205,205,205 tweeked back over the weekend so stayed light
B, 5,5,4
C Round 1 Green Band wood choppers 10 each side, 10 25#db swiss ball russian twist (MDP 3 rounds)
Round 2 Green Band wood choppers 10 each side, 10 53# windshield wipers (MDP 3 rounds + 14 Wood Choppers)
Round 3 Green Band wood choppers 10 each side, 10 20# Med Ball Twists each side (MDP 4 rounds + 17 Wood Choppers)

Friday, 6/24/2011

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

MDP: 14:26

Wednesday, 6/22/2011

Weighted Pull ups 3,3,3,3,3
MDP: 35,45,53,55(3f),55(2f)

Tuesday, 6/21/2011

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

MDP: 8 rounds + 1 MU

Monday, 6/20/2011

5 DL @ 315 every minute for 10 minutes

then

15 Muscle ups for time

MDP: 6:45 and all DL completed

Thursday, 6/16/2011

8 rounds for Time:

100 m sprint
5 plate push up jumps
16 Sledge hammer strikes

MDP : 16:24

Tuesday, 6/14/2011

10 rounds For Time
20 KBS @ 2 pood (-2 every round after the first)
10 Pull-ups (-1 every round after the first)
MDP: 12:31

Monday, 6/13/2011

Squat cleans 3,3,3,3,3
MDP: 155,175,185,205,225

3 Rounds for Time
500 m row
30 Knee to Elbows
MDP: 12:36

Saturday, 6/11/2011

Grace
30 Clean and Jerks @135# for time:

MDP: 2:51

Thursday, 6/9/2011

Rounds for Time
21-15-9
Back Extensions
GHD Sit ups

Before each round 40 yard walking lunges with 45# plate

MDP: 10:45

Wednesday, 6/8/2011

Snatch Balance 2,2,2,2,2

then

30 "Mitch" flips, do 3 burpees on the minutes every minute until all 30 mitch flips are complete.

MDP

135,145,155(2f),155,165

then

8:37

Tuesday, 6/7/2011

15 rounds

2 HSPU

2 Press @155

MDP: had to switch to Abmat under head on round 12

Saturday, 6/4/2011

For Time:

5 rounds

run 400m

10 "mitch" flips

10 pull ups

MDP: 28:37

Thursday, 6/2/2011

50 Turkish Get ups @ 1.5 pood

Tuesday, 6/1/2011

Power Clean
1-1-1-1-1
MDP: 245,265,285,295,305(f)

then
10 min AMRAP
25 double unders
5 HSPU

MDP: 5 rounds + 25 du's

WOD #2 for time

10,9,8,7,6,5,4,3,2,1 Box Jumps 20"
1,2,3,4,5,6,7,8,9,10 Push ups
MDP: 3:58

Arms were still tired from the Valhalla weekend

Monday, 5/30/2011

Valhalla Day 4

Murph

20# weight vest
* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run

MDP: 74:03
my body is shot today, had to push through the pain and finish

Sunday, 5/29/2011

Valhalla Weekend:

"Randy"

75 Snatch @ 75#

MDP: 4:49

Saturday, 5/28/2011

Valhalla Weekend day 2
Ryan
Five rounds of:
* 7 Muscle-ups
* 21 Burpees

MDP: 31:34

Friday, 5/27/2011

Valhalla Weekend:

"Michael"
3 Rounds
* Run 800 meters
* 50 Back Extensions
* 50 Sit-ups

MDP: 31:05

Tuesday, 5/24/2011

21-15-9
Deadlift: 315
Box Jumps: 30"

MDP: 8:37

Friday, 5/20/2011

Strenght
1 Snatch on the minute for 10 minutes
MDP: 165

4 Rounds

10 SDHP 65/95

10 Squat Box Jumps @ 24"

10 Push Press 65/95

after rounds 1 and 3 Run 200 M

after rounds 2 and 4 Row 300 M

MDP: 11:33

Thrusday, 5/19/2011

Squats 3,3,3,3,3
MDP: 315,325,335,345,355

2 x 40 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

4 x 30 Meter Sprints (rest 30 seconds between efforts)

Rest 30 seconds then...

10 x 10 Meter Flying Starts (rest 30 seconds between efforts)

Tuesday, 5/17/2011

10 rounds

6 Knee to Elbows
9 Box Jumps 24"
12 Sledge hammer strikes 16#

MDP: 17:56

Monday, 5/16/2011

5 min AMRAP

3 reps 275# Dead lift

7 reps 115# Push Press

MDP: 8 Rounds + 3DL + 4 PP

Saturday, 5/14/2011

3RM Weighted pull-up MDP: 40

On the minute

Perform 2 Power Cleans & 1 Jerk on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 cleans & 1 jerk.
*Use a maximal weight. 65-80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

MDP: 215# no penalties

Tuesday, 5/10/2011

Snatch 2,2,2,2,2,2,2

MDP: 135,145,155,165,175,180,185

Tuesday, 5/10/2011

Snatch 2,2,2,2,2,2,2

MDP: 135,145,155,165,175,180,185

Monday, 5/9/2011

Strength :
12x2 @225# 45sec rest

WOD:
Med ball clean @ 20#
10,9,8,7,6,5,4,3,2,1
GHD sit ups
2,4,6,8,10,12,14,16,18,20

MDP: 15:07

Friday, 5/6/2011

3 rounds for time

6 "Mitch" Flips in and outs
18 wall balls

MDP: 6:03

Thrusday, 5/5/2011

Short Flight Simulator

5-10-15-20-25-30-35-40-35-30-25-20-15-10-5
of Double Unders
* you must complete each set unbroken before moving on.

MDP: 10:43
Misses: 25,35,30,20X3

Thursday, 5/3/2011

8 Set of 2 Squats @ 315# (1 min rest)
bent over row 3x 12 @ 45# db's

Max 2 rep Box Jump MDP @ 40"

8 40m sprints

Friday, 4/29/2011

"Randy"

75 reps of Power Snatch @ 75#

MDP: 5:08

Did so Muscle up skill work afterward.

Thursday, 4/28/2011

10-9-8-7-6-5-4-3-2-1 KB snatch each arm 1.5 pood
10-9-8-7-6-5-4-3-2-1 Pistol each Leg
10-9-8-7-6-5-4-3-2-1 Burpee

MDP:
modified pistols to be on a box with assistance rope.

Time: 25:57

Tuesday, 4/26/2011

10 AMRAP
3 mitch flips
12 hammer strikes 6L/6R

Then... 3 Rounds of
12 Back Squat @ 250
24 Toes through Rings

MDP: 7 rounds 3 mitch flips
then all 3 rounds for squats @ TTR

Monday, 4/25/2011

Interval Row
Custom Distance set at 200M with 1:30 Rest damper at 10

Strength
Press 8 sets of 2 (work in reps of skin the cats after each set of press) rest as needed

MDP:

cal /Pounds
19/155
20/165
20/175
19/185
17/195
17/205 (2f)
17/200
13/200 (1f)

I did 1 to 2 skin the cats in between each set of Presses

Saturday, 4/23/2011

7 min AMRAP

2 Box Jumps @ 31"
2 Pullups

Increase 2 each round

MDP: 6 rounds plus 6 Box Jumps

Friday, 4/22/2011

7 Min AMRAP

3 Thrusters
3 CTB Pull ups

Increase 3 each round

MDP:4 rounds 15 Thrusters and 13 Pullups

MEP: 5 rounds plus 5 Thrusters

Wednesday, 4/20/2011

increase load as rounds go by...
6 Rounds
3 reps Jerk
Run 400 M Rest 2 minutes after each round

MDP: 185,195,205,215,225,235

Monday, 4/18/2011

6 sets of 2 Deadlifts (heavy)
after the set of deads complete 2 rounds of cindy (strict Pull ups)
Rest 2 min after cindy round completed

MDP: 385

Good workout feeling stiff afterward

Saturday, 4/16/2011

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

MDP: 83 reps

Thursday, 4/14/2011

5 Rounds
8 Handstand wall walks
16 T2B
32 walking Lunges

MDP: 18:32

Tuesday, 4/12/2011

5 Rounds
20 Medball Squat cleans
30 Back Ext (sub Good Mornings 95#)

MDP: 19:05

Monday, 4/11/2011

3 Rounds
400 M row
30 KBS 2 Pood

Then.
3 rounds
3 reps of Bear complex increasing weight each round

MDP: 10:43 then 165,185,195

Saturday, 4/9/2011

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

MDP: 42 Reps or 21 rounds

Thursday, 4/7/2011

"J.T."

21-15-9
HSPU
Push ups
Ring dips

MDP: 14:50

Wednesday, 4/6/2011

Ran 1.5 miles @ a good pace

Tuesday, 4/5/2011

"Country Fun"

5 rounds

10 burpee's
10 Mitch flips

MDP : 15:36

Sunday, 4/3/2011

5 Rounds Skill work

10 GHD sit ups
10 GHD back extensions
5 HSPU

Saturday, 4/2/2011

AMRAP 15 minutes

9 Dead lifts @ 155#
12 Push ups (games standard)
15 Box jumps 24"

MDP: 8 rounds + 9 DL + 6 Push ups

Wednesday, 3/30/2011

Thrusters 3,3,3,3,3

185,195,205(3f),185,185

Monday, 3/28/2011

3 Rounds
25 ring dips
750 Row

MDP: 14:34

Sunday, 3/27/2011

5 Rounds

15 Med ball cleans
15 Wall Ball
@ 20#

MDP: 9:01

Thursday, 3/24/2011

5 Rounds
Max Double unders
Max Toe Through Rings
Rest 2 min after each round

MDP:

38/9
44/6
25/9
47/8
34/7

not a good showing kept on hitting the rope on something and rings where to low

Tuesday, 3/22/2011

G.I JANE
100burpee pullups

MDP: 18:56

Monday, 3/21/2011

For Time

25-20-15
Wall balls 20#
Power Hang Cleans 155#

MDP: 7:45

Sunday, 3/20/2011

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

MDP: 5 round even

Friday, 3/18/2011

Row 800
Run 400
Walk Lunge 200

MDP: 12:06

Wednesday, 3/16/2011

Deadlift 5,5,5,5
MDP: 335,355,375,400PR

plus in-between deadlifts: 10 GHD situps and 10 back extensions for 6 rounds

Tuesday, 3/15/2011

"JASON"
100 squats
5 MU
75 Squats
10MU
50 Squats
15MU
25 Squats
20 MU
Note: i cut the MU's in half so 3,5,7,10

MDP: 21:16

Sunday, 3/13/2011

C&J 12-9-6-3 135#155#185#205#
KB Swings 10 swings 2 pood
Run 200m
MDP: 13:51
I felt like shit, next i try not to drink so much the night before

Friday, 3/11/2011

Row 2K
MDP: 6:41

Tuesday, 3/7/2011

12 min AMRAP

20 push ups
20 sledge slams L/R ten and ten

MDP: 6 rounds

need to work on muscle endurance pushups where broken after 1st round

Monday, 3/6/2011

225 Back Squat 20 Reps
Run 400
185 Front Squat 20 reps
Run 400
135 OHS 20 reps
Run 800

Time: 12:15
tweaked should 5 reps into OHS so it shut it down.
On a side note the Cardio is shit right now, need to do some extra interval running

Saturday, 3/5/2011

20 minute AMRAP
8 C2B Pull ups
10 Ring dips
12 SDHP 85#

MDP: 7 + 5 PU

Thursday, 3/3/2011

Radical Fit

4 Rounds
400 M row Strapless
15 Toes thru rings

MDP: 12:31

Wednesday, 3/2/2011

Radical Fit

Press 1x1x1x1x1
Push Press 3x3x3x3x3
Push Jerk 5x5x5x5x5

MDP:

Press 155,165,175,185,195
Push Press 195,205,215,220,225
Push Jerk 225,230(5f),205,210,215

Tuesday, 3/1/2011

First day of Radical Fit by MBW

6 rounds
Overhead plate run 200 M 45 plate. Only advance when plate is overhead
Double unders. Every second on run equals 1 double under

MDP: 27:01
This kick my ass, was not ready for this metcon, Good one Mikey

Sunday, 2/27/2011

A1. Dead Lift @ 11X1; 60% 1RM; 10 sets of 2; rest 30 sec

A2. 8 clap push ups @ 10X0; 10 sets; rest 30 sec

B. GH Raises @ 10X0; 8 x 4; rest 45 sec

C.AMRAP DU's in 30 sec; rest 90 sec x 6

MDP
A1 @ 275
B@ 15
C: 49 highest count

Wednesday, 2/23/2011

Tabata bliss

Pushups 7
Situps 7
Squats 12

Tuesday, 2/22/2011

Ran for 10 minutes
Elliptical for 20

Nothing like being on the road

Monday, 2/21/2011

Front Squat 3 RM MDP: 295
Press 5 RM MDP: 175

DWOD:
Complete 3 rounds for time:

1 Box Jump @ 30"
1 Pull Up @ 35
1 Box Jump @ 30"
3 Pull Ups @ 35#
1 Box Jump @ 30"
5 Pull Ups @ 35#

Time: 13:23

Saturday, 2/19/2011

Complete 4 rounds:

Each round consists of 6 cycles of the following:

DB Hang Power Clean
DB Front Squat
DB Push Press
DB Lunge RT
DB Lunge LT

@45 db's

Friday, 02/18/2011

On the minute

Perform 2 Power Snatches on the minute for 15 minutes. @150

*use 65%-75% of your 1 RM for workout

+

Weighted Chin Ups 3 x max reps @ 35

MDP: 5,4,4

Tuesday, 2/15/2011

Strength

Deadlift standing on 4" box - 1 RM MDP:405
Full Glute Ham Raises 3 x10

DWOD:

Complete 10 rounds:

5 Seated DB Power Cleans 50 lbs
5 Burpees

Time : 8:36

for Valentines Day, 2/14/2011

Front Squat 5 RM (MDP 255)
Bench Press 5 X 15 @135#
Box Jump 4x2 @ 34" of 1 RM Box Jump

DWOD:

Complete 5 rounds for time of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

MDP: Time 15:41

7 Press @ 185 the rest @ 175

Saturday, 2/12/2011

21, 15, 9 reps of:

Thrusters 95 lbs
KB Swings 2 pood

MDP: 6:26

For Tuesday, 2/8/2011

Complete 3 rounds:

1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.

*Each muscle clean must start on the ground.

MDP: 115 all 3 rounds made it to 5 MC & 5 PP

For Monday, 2/7/2011

Front Squat 1, 1, 1, 1, 1 (225,245,265,285,305)
Bench 1, 1, 1, 1, 1 (265,275,295,315,325)
Weighted Pull Ups 3, 3, 3, 3, 3 (35,40,45,50(2),50(2))

DWOD:

Complete 8 rounds:

Sprint 100 m row

10 GHD sit-ups

*Rest 45 seconds between rounds.

Saturday, 2/5/2011

Strength
Power Cleans 3,3,3,3,3
(225,225,235,245,255)

DWOD:

Complete 10 rounds wearing 20# weight vest:

3 Pull Ups
3 Box Jumps @ 30'
3 burpees

30 sec rest between rounds

Tuesday, 2/1/2011

Power Snatch 1, 1, 1, 1, 1, 1, 1, 1 (155,165,170,175,180,185,190,195f)
Weighted Pull Ups 3 x max reps @35# 5,5,4
5 rounds of 10 GHD sit-ups

Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Use 60%-70%& of last set of snatch from SWOD.
*Stay connected to the bar on each round. Do not drop the weight.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Rest 120 seconds between sets.

MDP @135 7 drops

Monday, 1/31/2011

Front Squat 3, 3, 3, 3, 3 (185,205,225,245,265)
Close Grip Bench 5, 5, 5, 5, 5 (185,205,225,225,225)

DWOD:

Complete 5 rounds:

Max Push Ups
Row Sprint 50 yards

*Make sure to begin sprint from push up position. So once you finish your last push up, start the sprint from the push up or prone position.

*The rest & recovery for this workout is the 50 yard walk back to your starting position.

MDP 24,16,14,12,13

Deadlift 3 RM MDP: 455
Weighted Pull Ups 3 x max reps 5,5,5

Death by Power Clean

With a continuously running clock do one power clean the first minute, two power cleans the second minute, three power cleans the third minute...continuing as long as you are able.

*Use 55% - 65% of 1 RM Power Clean

MDP: @180 8 rounds 8 reps

Monday, 1/24/2011

Squat 5 RM MDP: 345
Box Jumps 3 x 2 box jumps with 20 lbs vest @ 30"
Press 5 RM MDP :175

DWOD Complete 5 rounds:

Row Sprint 40 yards
15 Burpees
Row Springt 40 yards
15 Two-Handed DB Bent Over Rows - 50 lbs

*Rest 45 seconds between rounds

MDP: 17:04

Saturday, 1/22/2011

Complete 7 rounds:

Handstand Holds for max time
10 Supine Ring Pull Ups

Thursday, 1/20/2011

Complete 10 rounds of:
One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

MDP: 53# no drops

Tuesday, 1/18/2011

Strength:

Front Squat 1 RM : 295 MDP
Press 3 RM : 185 MDP
One Arm DB Rows 3 x 20 reps each arm

DWOD

Walk 2 miles with a 40-60 lbs weight vest, sand bag or plate

MDP: 36:12

Monday, 1/17/2011

20 min AMRAP

1 Muscle up
2 HSPU
3 Ring Dips
4 GHD Sit ups
5 GHD Raises

MDP: 10 rounds + 2 HSPU

DWOD:

6 rounds for time:

3 Reps Anyway Overhead - 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

MDP: 12:21

Thursday, 1/13/2011

Strength
Squat 10x2 @ 65% of 1 RM: MDP @ 275
Floor Press 5, 5, 5, 5, 5: MDP @ 225,235,245,255,265,

DWOD:
Complete 5 rounds:

1 Minute of Max Reps with Two Arm KB Push Press - 1.5 pood
1 Minute of GHD Back Extension Isometric Hold

*For GHD Isometric Hold, hold at the top of the back extension. Cross arms across the chest or if you are bad ass place hands behind the head.

MDP: 24 PP each round and I got all my GHD Back Ext Holds

Tuesday, 1/11/2011

Strength:
Power Snatch 1, 1, 1, 1, 1, 1, 1 MDP: 135,155,165,175,180,185,195
One Arm DB Rows 3 x 20 reps

DWOD:

10 sets of 5 reps 30" box jumps

then...

100 Toes to Bars

Monday, 1/10/2011

20 min AMRAP

1 Muscle up

3 HSPU

5 Back Extension

5 GHD Sit-ups

MDP: 9 rounds and 1mu,3HSPU,5BE

then

Complete 7 rounds for time of:

7 Towel Pull Ups
7 Ball Slams 20 lbs

MDP: 12:58

For Friday, 1/7/2011

Complete:

Row for 5 minutes at a 20 stroke per minute pace

then...

As many rounds as possible in 7 minutes of:

Muscle ups

then...

Row for 3 minutes at a 20 stroke per minute pace.

MDP: 18 MU's

Thursday, 1/6/2011

Complete 10 rounds for time of:

2 Bench Press @ body weight MDP @245
10 Sledge Hammer Strikes RT @20
10 Sledge Hammer Strikes LT @20
Sprint 20 yards
Back Pedal 20 yard

MDP time: 19:51

Tuesday, 1/4/2011

Strength

Deadlift 15x1 @ 65% of 1 RM (30 secs rest) MDP @ 275
One Arm DB Rows 3 x 20@ 45's

DWOD:

Complete 10 rounds:

3 Hang Power Cleans @ 75% of body weight @185
10 20" Box Jumps

*Rest 30 seconds between rounds

Monday, 1/3/2011

Strength

Squat 5 RM @320
Bench 5 RM @280

DWOD:

AMRAP in 15 minutes of:

One rounds consists of:

1 Handstand Push Up
1 Strict Chin Up
1 Ring Dip
3 Handstand Push Ups
3 Strict Chin Ups
3 Ring Dips
5 Handstand Push Ups
5 Strict Chin Ups
5 Ring Dip

MDP: 3

Thursday/Friday, 12/30;12/31

Thursday:

Rack Pull Deadlift 5 RM
*start with bar at bottom of knees

MDP: 405

DWOD:

Complete 5 rounds:

3 Power Snatches
3 Snatch Pulls
3 Power Snatches

*Do Not Drop The Weight During the Round.
*Do Not Set It Down.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Rest 120 seconds between sets.

MDP: 135,145,150,155,155

Friday:

Complete:

4 x 100 yard Sprints

then..

Max Pull Ups in 5 minutes

then...

4 x 100 yard Sprints

*3:1 rest : work

MDP: 45 pull-ups