Monday 020107

Deadlift 5-3-1-3-5 reps

Run 1 mile

Deadlift 5-3-1-3-5 reps

Notes:

1. Pick challenging loads for each of the first five deadlift sets.

2. Rest as needed before and after the run.

3. Run the mile for time, i.e., hard and fast.

4. Try to duplicate the loads for the second five sets of deadlift.

Friday 020104

Complete 3-5 rounds of:

800 meter Run

15 Powercleans

Rest

Thursday 020103

No WoD

Friday 011228

65 pound Front squat/ Push Jerk, 3 reps

Rest

85 pound Front squat/ Push Jerk, 3 reps

Rest

105 pound Front squat/ Push Jerk, 3 reps

Rest

125 pound Front squat/ Push Jerk, 3 reps, etc...

Notes:


Women and children can start with 45 lbs. and add ten each set.
Give yourself one point for each set successfully completed with 3 reps.
End with three more reps at the last weight completed with three reps and

work your way back down with two more reps (3,5,7,9...) with each reduction

in weight all the way back to 65 pounds.

Thursday 011227

Powerclean, 10 reps

Row 500 meters

Powerclean, 7 reps

Row 500 meters

Powerclean, 5 reps

Row 500 meters

Powerclean, 3 reps

Notes:

Can you Powerclean at bodyweight and row sub 1:30 500's?

Wednesday 011226

Three to Five rounds of:

Kettlebell Swing, 15 reps

"L" Pull-ups, 10 reps

Notes:

1. Grab that heavier Kettlebell for this one.

2. Don't count as an "L" Pull-up and pull-up where the feet

drop below the hips or the legs bend.

Monday 011224

Run 5k

Friday 011221

Five rounds for time of:

Bench press, 10 reps

"L" Rope climb

20 Sit ups

Notes:

1. Pick a 10RM load for bench and use for each set.

2. On rope climb if feet drop below hips on way up or down, climb four times each round.

3. Add one minute to time for each rep below ten on all five sets.

4. Perform sit-ups on glute-ham bench or Roman Chair.

Thursday 011220

Clean 5-5-5-5-5 reps

20 inch Box jump, 5 minutes

Notes:

1. Squat Clean sets go from light to heavy. Rest as needed to maximize loads.

2. Count jumps that land securely on box within five minutes.

Wednesday 011219

For time:

75 Pull ups

75 Dips