9/7/10

SWOD

Pwr Snatch/C&J 80% of max

4×1

WOD

Sledge (per side)

KB Swings

T2B

21-15-9

toes to bar are just good fun...

Endurance

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD

Choose ONE Of the Following Sports:

Swim, Bike, Run. C2

45 sec on, 45 sec off, 1:30 on, 1:30 off, 3 min on, 3 min off, 6 min on, 6 min off, 3min on, 3 min off, 1:30 on, 1:30 off, 45 sec on

9/2/10

SWOD

Push Jerk

1,1,1,1,1,1,1

WOD

10-Wall Ball M#30 W#20

10-kickouts

10-Rounds for time…

Go B!

Homework;

mobility.blogspot.com

Tight calves

Endurance

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

9/1/10

SWOD

Back Squat

5×3

WOD

Alt KB Cleans w/ Sprawl

10-9-8-7-6-5-4-3-2-1

Sprint 100M between each set

Mobility Homework

Don’t Go In the Pain Cave

please visit; mobilitywod.blogspot.com to see video

my man Jeff Martone demo of the KB CLean

Endurance

3+ Hours After Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the Following sports:

Swim, Bike Run, C2

All out efforts:

3 Rounds, 2 Min total rest between rounds

30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest!

WOD

Pushups

Pullups (dead hangs)

Ring Dips

AbMat

5-10-15-20-15-10-5

preform all rep strict, with full range of motion

Mobility Homework

sit in squat for 10 total mins. (no shoes)

please refer to mobilitywod.blogsopt.com Day 1

Endurance

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec… 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 – 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill… treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

8/30/10

WOD

MOBILITY!

To much to type, just show up…

8/27/10

WOD

Run 400M

90sec Rest

Row 500M

rest 90sec

three rounds for total time!

NO endurance today!

this stuff is easy...

8/26/10

SWOD

Weighted Dips

5×5

WOD

“Candy”

20-pullups

40-pushups

60-squats

5 rounds for time

8/25/10

WOD

“DT”

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Enjoy!!!

Endurance

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

8/24/10

SWOD

Cleans

10×1

WOD

250M Row Sprint

15-Ball “V”ups

AMRAP 20 mins.

Endurance

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8

8/23/10

SWOD

Snatch

10×1

WOD

200M Run

21-Pullups

21-Box Jumps (M#24 W#18)

200M Run

18_PU

18-BJ

200M Run

15-PU

15-BJ

200M Run

12-PU

12-BJ

200-M Run

9-PU

9-BJ

200M Run

6-PU

6-BJ

Endurance

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

Choose ONE of the following sports

Swim, Bike, Run C2

Goal is to use maximum effort for 2 min interval.

120:60 x 6

or 2 min on 1 minute off x 6

Cover as much distance as possible on each interval.

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