Strength
Back Squat
2-3 warm ups followed by
5,5,3,3,1,1
WOD
3 RFT
15 Front Squats 135/95
15 Toes to bar
15 Sumo Deeadlifts 135/95
15 Burpees
WOD
Tuesday 12/10/2013
Strength
15 min to find 1RM Jerk
WOD
5 RFT
5 HSPU
10 OHS 95/65
15 Pull-ups
20 Box jumps 24/20
Monday 12/9/2013
Strength
A Clean pulls
2-3 warm ups then
2×5
B Squat cleans
10 min to work up to 1RM
WOD
15 min AMRAP
10 power cleans 155/105
10 KBS 55/35
100Jump ropes
Friday 12/6/2013
5-10 min foam roll and mobility work
WOD
25 min AMRAP
15 Hang cleans 95/65
15 Shoulder to overhead 95/65
15 Air Squats
15 Hollow body sit ups
Thursday 12/5/2013
Strength
Back Squats
1-2 warm ups
8×3 increasing weight each set
WOD
12-9-6-3
Deadlift 275/185
Ball Slams 30/20
Wednesday 12/4/2013
Strength
Death By Pull-ups
WOD
3RFT
10 Lengths of turf sprint carrying a plate 45/25
15 KB SDHP 70/45
20 Matador dips
Tuesday 12/3/2013
Strength
A – Front Squat
2-3 warm ups followed by
3×8 @ 70% 1RM (all sets)
B – Clean (power or squat)
1-2 warm ups followed by
5×1 increasing weight each set
WOD
3 RFT
10 Med ball cleans 20/14
10 Wall Balls 20/14
10 Burpees
Train so that one day your idols become your rivals
Monday 12/2/2013
Strength/Skill
Muscle Ups/Progressions
3x failure
or
Pull ups superset with ring dips
3xfailure
WOD
6RFT
10 Strict press 95/65
10 Push ups
10 KBS 55/35
10 Sit ups
