June 6th, 2014

WOD

1. Work up to 1 RM Split Jerk

4. DE Squat – Back squat 10 x 3 at 55% + bands (red) with 1 minute rest between sets

3. 3 x 10 strict pull-ups with weight

4. 3 x 10 reps of Glute Ham Raises

1. 225 lbs.

2. 175#s/55% plus red bands

3. 26#s x 9, 6, 4

4. 9, 6, 4"

May 30th, 2014

WOD

1. Work up to 1 RM Bench

2. Work up to Max height Box Jump

3. Box Jumps @ 90% of height of #2

    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)

4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets

5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

6. 3 x 15 strict pull-ups
7. 3 x 10 reps of Back extensions

1. 285

2. 44.25"

3. 2.2.2 @ 41"

4. 175 x 12 x 2. Plus red band.

5. ***skipped***
6. 15, 10, 8

7.  1x10

May 27th, 2014

WOD

1. Work up to 1RM Squat Clean

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3.  Pendley Row, 3 x 5

4. Rings Dips, strict. Max reps x 3

5. Toes to bar 1 x max reps
6. 3 rounds of 
1 minute max reps box jump/steps-ups
2 minute rest

1. 325 x 1

2. 115 x 9 x 3 explosive (plus red bands)

3. 3 x 5 x 205#s

4. 13, 13, 9

5. 22, 21, 22

May 23rd, 2014

WOD

1. Work up to 1 RM Push Press

2. Work up to Max height Box Jump

3. Box Jumps @ 90% of height of #2

    2.2.2 (2 reps/10 sec rest/2 reps/10 sec rest/2 reps)

4. DE Squat – front squat 12 x 2 at 60% + bands (red) with 1 minute rest between sets

5. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

6. 3 x 10 reps of Back extensions

1.215

2. 42.5”

3. 2.2.2 @ 38”

4. 165 x 12 x 2. Plus red band.

5. 105 x 9 x 3.  Plus red band.

6.  3x10

May 20th, 2014

WOD

1. Work up to 1RM Back squat

2. DE Upper – Push Press 9 x 3 at 50-60% + bands (red) with 1 minute rest between sets

3. Work up to a 5 RM chin pull-up

4. Work up to a max set of 5 reps of weighted dips

5. 3 x 5 of good mornings

1. 325 x 1

2. 105 x 9 x 3 explosive (plus red bands)

3. 58 lbs. x 5

4. 49 lbs. X 5

5. 135 x 3 x 5

May 17th, 2014

WOD

1. Work up to 1 RM Press

2. DE Squat – front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets

3. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

4. 1 set each, rest as needed:

Max butter fly pull-ups

Max Chest to bar pull-ups

Max kipping pull-ups

5. 3 x 5 Glute ham raises

1. 175

2. 165 x 12 x 2. Plus purple band.

3. 105 x 9 x 3.  Plus purple band.

4. 12, 8, 8

4.15

10

15

5. 5. 5, 3

May 14th, 2014

WOD

1. Work up to 3 RM Dead lift

2. DE Upper – Push Press 19 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

3. Work up to a 5 RM weighted pull-up

4. 3 sets of max unbroken kipping Ring dips, rest as needed

5. 3 x 10 back extensions

6. 3 sets of:

- 1 minute of farmers carry step-up for max reps

- 2 minute rest

1. 405 lbs. x 3

2. 105 x 9 x 3 explosive

3. 53 lbs. x 5

4. 15, 12, 10

5. Complete

6. 18, 18, 20 with 15@ plate in each hand

May 9th, 2041

WOD

1. Work up to 1 RM Split jerk

2. DE Squat – back squat 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets

3. 2. DE Pull – Deadlift 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets

4. 3 x 10 to 12 Strict pull-ups

5. 3 x 5 Glue ham raises

1. 215 lbs.

2. 205 x 12 x 2. Pause 2 seconds, 2 explosive.  Plus purple and red band.

3. 225 x 12 x 2.  Plus purple and red band.

4. 12, 8, 8

5. 5, 5, 5 with purple band

May 6th, 2014

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up) with a false grip

3 x 3 pistols

1. Work up to 3 RM Front squat

2. DE Upper - Press 12 x 3 at 50-60% + bands (red + purple) with 1 minute rest between sets

3. Pendley row, 3 X 5 heavy

4. 3 x 5 barbell walking lunges

5. Barbell good mornings 3 x 5

6. 3 x 10 strict  Ring dips

7. 2 x 100 one-armed Farmers Walks

1. 245 lbs. x 3

2. 105 x 12 x 3 explosive

3. 185 lbs. x 3 x 5

4. 3 x 5 x 95

5. 95, 95, 95

6. 10, 10, 7

May 2nd, 2014

WOD

1. Work up to a 5 RM Push Press

2. 3 second pause back squats: 12 x 2 with 65% (205 #s) + red bands

3. DE Pulls: Deadlifts 12 x 2, 50% + red bands

4. 3 x 10 chin-ups

5. 3 x 8 kettle bell presses
6. GHR x 3 x 5

1. 5 x 185 lbs.

2. 205#s 12 x 2 + red bands

3. 225#s + red bands 12 x 2

4. 10, 10, 8

5. with 35#s
6. 5, 6 w/purple band, 5 w/purple band.

April 29th, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up) with a false grip

3 x 3 pistols

1. Work up to 3 RM OHS

2. DE Upper/Press - Strict Press 12 x 3 at 50-60% + bands with 1 minute rest between sets
3. Work up to 3 RM chin-up

4. 3 x 5 elevated rear foot split squats
5. 3 x 10 to 15 Ring push-ups

6. 2 x 100 one-armed Farmers Walks

1. 165 lbs. x 3

2. 95 x 12 x 3 explosive
3. 70 lbs. x 3
4. 3 x 5 x 65?

5. 15, 12, 10

6. 70# KB 2 x 100 each side.

April 25th, 2014

WOD

1. Work up to a 5 RM Press

2. Pause back squats: 12 x 2 with 65% (205 #s) @ 32X1

3. DE Pulls: Deadlifts 12 x 2, 50% + purple bands

4. 5 x 10 ring rows

1. 5 x 155 lbs.

2. 205#s 12 x 2

3. 225#s + purple bands 12 x 2

4. 10, 10, 8, 8, 8 (4 standard, 4 false grip)

April 22nd, 2014

WOD

Warm-up

3 x 3 HSPUs

3 x 5 ring rows (explosive up)

3 x 3 pistols

1. Work up to 3 RM back squat

2. Work up to 1 RM pull-up

3. DE Upper/Press - Strict Press 12 x 3 at 50% (85#s) with 1 minute rest between sets

4. 3 x 12 Back/hip extension

5. 2 x 100 one-armed Farmers Walks

1. 285 lbs. x 3

2. 80 lbs. x 1

3. 85 x 12 x 3 explosive

4. 12, 12, 10

5. 70# KB 2 x 100 each side.