WOD OCT-31-2011

HALLOWEEN HELL
SWOD:
RACK PRESS 4 X MR @ 85% 1 RM
BARBELL STEP UP 3 X MR / SIDE USE 45% 1 RM

DWOD:

• 50 Box jump
• 50 Jumping pull-ups
• 50 Kettlebell swings
• 50 Split lunges
• 50 Knees to elbows
• 50 Push press (DB)
• 50 Deadlifts @ 135m 95f
• 50 Wall ball shots
• 50 Burpees
• 50 seconds of speed skipping

WOD OCT-28-2011

SWOD: 4 X MR PULL UPS ANY WAY ABOVE THE BAR
DWOD:
TABATTA SKIPPING DRILLS
TABATTA SLEDGE STRIKES
TABATTA BURPEES
**Tabatta= 20seconds on 10 seconds rest for total of 8 rounds = 4 min**

WOD OCT-27-2011

SWOD:
BENCH PRESS 5 X 5 @ 85%, 3X3 @ 90%, 3X 1 @ 95/>%
PRESS FIND NEW 1 RM

DWOD:
4 ROUNDS

• SQUAT BODY WEIGHT 10X
• POWER CLEANS 6 X
• SQUAT BODY WEIGHT 10X
• POWER CLEAN 6 X

SAQWOD:
3 CONE DIRECTIONAL CHANGE DRILL 10 MIN
EXPLOSIVE PUSH UP TO HOP OVER TO EXPLOSIVE PUSH UP TO HOP OVER 6 ROUNDS X 10

WOD OCT-25-2011

SWOD: DEAD LIFT 5 X MR W' BODY WEIGHT
JUMPING WEIGHTED PULL UPS 3 X MR

DWOD:
5 ROUNDS
10 X KETTLE BELL OVER HEAD THROW RIGHT
10 X KETTLE BEL OVER HEAD THROW LEFT
FARMERS CARRY 100m

SAQ:
10 ROUNDS 8 BOX OVERS* SIDE TO SIDE* TO 20 YRD SPRINT
REACTION DRILL X 20 MIN REST AS NEEDED

WOD OCT-24-11

SWOD: SQUAT 5-5-3-1-1-1
L-SIT HOLD 3 X MT
HOLLOW ROCK 3 X 10

DWOD:
5 ROUNDS
20 SWITCH LUNGES
10 BOX JUMPS
5 PULL UPS

CONDITIONING
2 MILES
JOG 2 MIN WALK 1 MIN UNTIL REACHING 2 MILES

WOD OCT-22-11

SWOD: REST DAY

DWOD:
COMPLETE 8 ROUNDS

1. RUN 250m OR 1/4 mile
2. 50 KETTLE BELL SWINGS
3. RUN 250m
4. 50 MEDICINE BALL CLEANS
5. RUN 250m
6. 50 PUSH UPS

WOD OCT-21-2011

SWOD: LATERAL LUNGES W' DB IN RACK POSITION 4 X 12/SIDE

DWOD:
5 ROUNDS AFAP
50 SLEDGE STRIKES LEFT
50 SLEDGE STRIKES RIGHT
20 SIT UP=> STAND UP

SAQ: **PLEASE REMEMBER THIS PROGRAM IS FOR ADVANCED ATHLETES, IF YOU ARE AN ATHLETE AND WANT TO TRAIN PLEASE CONTACT ME AT SNAP FITNESS INNISFAIL**
LADDER DRILL KARAOKE X 10
LADDER DRILL HIGH KNEES X 12
LADDER DRILL LATERAL HIGH KNEES X 10
LADDER DRILL HOP SCOTCH X 12
BOX DRILL 1/2/3/4

WOD OCT-20-2011

SWOD:

• BENCH PRESS 5 X 1 AIM FOR NEW PR ON LAST SET
• WEIGHTED DIPS 4 X MR USE ADDITIONAL 20# MEN/10# WOMEN

DWOD:
4 ROUNDS

• WAVE SQUATS WITH BB USING 50% 1RM X 2 rest 45s
• WAVE SQUATS W' BB USING 50% 1 RM X 2 rest 45s
• 5 POWER CLEANS rest 45s
• 5 POWER CLEANS rest 45s

**REST 2 MIN BTW ROUNDS**

SAQ:

• PLYOMETRIC DAY LADIES AND GERMS
• RENEGADE GATOR CRAWL WITH 20#  3 ROUNDS X 12
• MEDICINE BALL PUSH UPS 4 X 10 rest 1 MIN BTW ROUNDS
• ROPE SLAMS 4 X 10
• AROUND THE WORLD W' ROPE 2 SETS X 10 EACH SIDE
• WAVE 30s ON 30s REST X 8

WOD OCT-18-2011

SWOD: 
POWER SNATCH ==> WARM UP X 10 @ 25% 1RM
               - 5 X 5 @ 65%, 3 X 2 @ 85%, 5 X 1 @ 95%
SWISS BALL HAMSTRING CURLS 3 X 12 *USE PLATE IF WEIGHT FEELS INSUFFICIENT**
DWOD:    5 ROUNDS
DB HANG CLEAN X 10
*REST 30s*
BURPEE PULL UPS X 10
*REST 30s*
SIT UP STAND UPS X 10
*REST 30s*
SAQWOD:
*this workout is sport specific and should only be conducted with a certfied professional, email me if you have questions or are looking at training for the athlete*
6 cone change direction drill
25 yard ladder drill
triagle drill
4 cone quick feet drill to ladder high knee sprint
**done for 20 min each with about 30s of rest as needed**

plyometrics
- ladder push up in/out 4 lengths
-ball push  up 4 x 10
-explosive push up 4 x max rep
-db bear crawl renegade row 4 x 12

WOD OCT-17-2011

SWOD:
FRONT SQUATS 4x2 @ 80%, 5x1 @ 90%, 1 @ >95%
DEAD LIFTS BODY WEIGHT 3 X MR
HAND STAND HOLDS 4 X MAXT TIME (MT) RESTING 60s BTW SETS

DWOD: 5 ROUNDS
5 MAN MAKERS **RENEGADE ROW to PUSH  UP to SQUAT CLEAN to PRESS to 2 LUNGES
http://www.youtube.com/watch?v=ktRFrqTt1CY
5 DEAD LIFTS
200m RUN
**REST ONLY AS NEEDED BETWEEN SETS**

SAQ ** THESE ARE SPECIALTY ENDURANCE/SPEED/ AGILITY EXERCISES FOR ATHLETES, FOR MORE INFORMATION PLEASE EMAIL ME IF YOU ARE LOOKING TO TRAIN**

6 LATER HOPS *20" HURDLE* RIGHT INTO FULL SPRINT OF 15 YARDS 12 ROUNDS
**REST IS YOUR WALK BACK**
DBL BOX JUMP * 1/2 OF MAX HEIGHT - 2/3 OF MAX HEIGHT* REST 30s BTW ROUNDS X 15
BOX DRILL : CADENCE IS AS FOLLOWS
-1,2,3,4   4321 X 4
-2431      1324 X 4
-2323      4141 X 4
- 1212    3434  X 4
LADDER DRILLS 8 X KARAOKE
                              8 X HOP SCOTCH
                              8 X LATERAL HIGH KNEES
                              8 X ALT QUICK TOUCH

WOD OCT-12-11

SWOD/DWOD 
10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat
1 Bench
1 Power Clean
*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 10,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.
--- AS SEEN ON CROSSFIT FOOTBALL---

FWOD:
COMPLETE 10 ROUNDS
21 FRONT SQUATS
21 PUSH PRESSES
21 THRUSTERS

WOD OCT-12-2011

SWOD: REST DAY
AWOD: REST DAY
SAQWOD: REST DAY
DWOD:
ACTIVE RECOVERY, JOG 2-3 MILES AND STRETCH MIN 30 MIN.

WOD OCT-11-11

SWOD:
DEEP DEADLIFT FIND 5 RM
***Standing on a box, perform a full deadlift grabbing the bar from normal ground position***
PULL UPS NEUTRAL GRIP 3 X MR

SAQWOD:
10 ROUNDS
RENEGADE GATOR CRAWL PUSHUPS X 10
10 BURPEE REACTION DRILLS
JUMP SQUAT X 10
than
--> 10 karaoke ladders
      10 hop scotch ladder drills
      10 box hop into high knees
      10 box hop into hop scotch
      10 box hop into lateral high knees

DWOD:
7 ROUNDS
FARMERS CARRY 50 YARDS  AHAP
10 JUMP SQUATS
MAX REP TRUE PUSH UPS

WOD OCT-9-2011

SWOD: REST
DWOD:
10 ROUNDS
1 ROUND =
-->10 DB FRONT SQUATS
     10 DB PRESSES
     10 DB SQUAT CLEANS INTO PUSH PRESS
**TRY TO GO HEAVIER EACH ROUND, REST AS NEEDED**
AWOD:
FARTLEK TRAINING 1 HOUR SPRINT EVERY MIN FOR 8s, JOG THE REST FOR A TOTAL OF 1 HOUR

WOD OCT-6-2011

SWOD:
BENCH PRESS 5X3 @ 75%, 5 @ 80%, 2X2 @ 85%, 2X3 @ 90%

DWOD:
9 ROUNDS
PUSH UPS X 9 INTO
BOX JUMPS X 10 INTO
20 YARD FULL SPRINT ** TOUCH @ 10 YARDS AND RETURN**
**After your last push up thrust yourself upward into a jump up onto the box, on your last box jump, jump down and upon landing explode into a full sprint**

ATHELETE WOD:
21-19-7-11-9-7-5

POWER CLEAN @ 135#
JUMP TOE TOUCHES
--> AFTER EACH SET PERFORM 4 BURPEE JUMPS WALL TOUCHES @ 10ft

WORKOUT OF THE DAY OCT-5-11

SWOD:
PRESS FIND 5 RM
SQUAT 5 RM

ATHLETE WOD:    COMPLETE 5 ROUNDS
BB SPLIT LUNGE X 5/SIDE
3 BOX HOP OVERS RIGHT INTO A FULL SPRINT 10 YARDS

DWOD:
12 MIN AMRAP
SQUAT MED BALL RAISE X 7
THAN
ST 1 ==> BURPEES X 7
ST 2 ==> DB HANG CLEANS X 9
ST 3 ==> DB PUSH PRESS X 11
**after each station return to squat med ball raise, after all 3 stations complete = 1 round**

WORKOUT OF THE DAY OCT-4-2011

SWOD:
SQUAT FIND 5 RM
POWER SNATCH 4 X 5
PRESS 5 RM

AWOD:
7 ROUNDS
WEIGHTED WALKING LUNGES X 10/SIDE
3 JUMP OVERS ==> INTO A SPRINT OF 10 YARDS TOUCH AND RETURN

DWOD:
WALKING LUNGES X 10/ SIDE
30 BOX JUMPS
20 KB SWINGS