WOD NOV-29-2011

WELCOME BACK FROM VACATION/REST WEEK and Get ready to destroy the gym now.  IF IT DOESNT SUCK TO DO, IT AIN'T WORTH DOIN.

SWOD:
PUSH PRESS FIND 1 RM

WOD:
5 ROUNDS
HAND STAND HOLD MAX TIME
MAX REP DIPS
MAX REP STRICT PULL UPS WITH LAST REP HELD @ TOP FOR MAX TIME RELEASING SLOWLY DOWN UNDER CONTROL

SAQ:
3 BOX/BAR OVERS INTO A 40 YRD SPRINT X 8 ROUNDS
3 CONE DRILL
3 X LATERAL HOPS @ 22'' ROTATE 90 degrees INTO MAX HEIGHT BOX JUMP

BODYWOD: CHEST/BICEPS
CHEST PRESS UPRIGHT / FLAT BODY WEIGHT 3 X MR
INCLINE PRESS BB 4 X MR
TOWEL FLY 3 X MR
BB CURL 3 X MR
TOWEL CURL 3 X MR
HIGH PULLEY CONCENTRATION CURL 3 X MR
PLATE CURL 2 X MR

WOD NOV-23-11

SWOD:
POWER CLEAN--> SPLIT JERK AHAP 8 ROUNDS X 1
WOD:
TABATTA SLEDGE STRIKES LEFT 8 ROUNDS OF 20s ON 10s REST
TABATTA BURPEE BOX JUMPS
TABATTA BALL SLAMS
TABATTA SLEDGE STRIKES RIGHT
**REST 1 MIN BTW ROUNDS**
SAQ:
PLYO PUSH UPS LATERAL HOPS X 8 INTO 15 YARD SPRINT TOUCH AND BACK
KARAOKE X 10
RAPID FOOT TAP IN OUT LADDER X 10
BODYWOD:
SHOULDERS
FRONT RAISE TO LAT RAISE 3 X 12
RING ROWS NEUTRAL GRIP 3 X 12
KB SUPER MAN HOLD 3 X MT
KB/DB SNATCH BALANCES 3 X 8

WOD NOV-22-2011

SWOD:
BENCH PRESS 2,2,2,2, FIND 2 RM
SQUAT 5 RM

WOD:
9 ROUNDS
25 KB SWINGS
5 BOX OVERS INTO BROAD JUMP

SAQ:
3 cone drill X 10
KARAOKE LADDER X 12
SIDE-SIDE LADDER X 12
LATERAL HIGH KNEES X 12

BODYWOD:
CHEST/BICEPS
INCLINE DB PRESS 4 X MR
INCLINE FLY 4 X MR
LOWER CABLE FRONT RAISE 4 X MR
DB CURL 3 X MR
TOWEL CURL 3 X MR
21 GUNS X 2 ROUNDS

SWOD: REST
WOD:
6 ROUNDS

• DB CLEAN PRESS X 8
• ROPE/BALL/TIRE SLAMS X 12
• 50 SDHP

SAQ:
plyo day

• EXPLOSIVE PUSH UPS 4 x MR
• BURPEE PULL UPS 4 X MR
• PUSH UP --> HOP OVER --> PUSH UP X 5 R & 5 L

BODYWOD:
NONE

WOD NOV-17-11

SWOD:
SUPER MANS 4 X MAX REP
PRESS FIND 3 RM

WOD:
DECK OF CARDS
ACES= PUSH UPS  SPADES= SQUATS    HEARTS= PULL UPS   DIAMONDS= SIT UPS    JACKS= REST
**Take a deck of cards, draw a card and do the number of the card to the corresponding designation of the type.  eg: 5 of aces - 5 push ups and so on.  Face cards (jack queen king) are all REST.  Draw through the entire deck of cards until done.**

SAQ:  PLYO DAY
WALKING PUSH UP/ROW 4 X MD
BOSU BALL EXPLOSIVE PUSH UPS 4 X MR
MEDICINE BALL PUSH UPS 4 X MR

BODYWOD:
SHOULDERS/TRICEPS
FRONT RAISE-LAT RAISE = 1 REP x 12 3 rounds
SHRUGS 3 X MR W' MAX WEIGHT
REVERSE GRIP ROW 3 X MR
SKULL CRUSHER 3 X MR
PRESS DOWN 4 X MR
REVERSE GRIP PRESS DOWN 4 X MR

WOD NOV-16

SWOD: 
DEADLIFT 1.5 X BODY WEIGHT AMRAP IN 10 MIN
RING DIPS 4 X MR/ DIPS 4 X MR
WOD
21 18 15 12 9 6 3

• SQUAT CLEANS 95/65
• DOUBLE UNDERS SKIPPING
• PULL UPS
• EXPLOSIVE PUSH UPS

BACK/BICEPS

1. CLOSE GRIP PULL DOWN 3 X MR
2. DB ROW 3 X MR
3. V-GRIP BB ROW 3 X MR
4. SUPER MANS 3 X MR
5. DB HAMMER CURL 3 X MR
6. PREACHER CURL 3 X MR
7. PLATE CURL 3 X MR

WOD NOV-14-2011

SWOD:

• DB IN RACK POSITION SQUAT TO ANKLES AND UP 12 X 4 *30s REST BTW SETS*
• POWER PRESS FIND 2 RM **place the bench under rack saftey rails.  Place rails @ height about 3" off chest height.  With a wide grip DRIVE the bar up like a bench press as hard as possible and slowly replace count to 3 before doing the 2nd rep and so on**

DWOD:
7 ROUNDS

• 5 BOX JUMPS @ 95% MAX HEIGHT
• SKIP 30s ***SPEED SKIPPING**
• MR PULL UPS BY ANY MEANS

SAQ:

1. KARAOKE 10 yrds AND RETURN X 10
2. HOCKEY HOPS ON 2" HIGH STEP 30s/30s X 10
3. FRONT TAP ON 2" HIGH STEP 30s/30s X 10
4. LATERAL HOPS X 8 INTO FULL SPRINT X 20 m

CHEST DAY
INCLINE BB PRESS X 4
INCLINE FLY X 4
FRONT CABLE RAISE X 4

WOD NOV-12-11

SWOD: REST
DWOD:
PERFORM 150 PUSH UPS FOR TIME
then
5 ROUNDS
10 BEAR HOPS
5 TOWEL PULL UPS

SHOULDERS/CHEST
INCLINE DB PRESS 3 X MR
LAT RAISE 3 X MR
INCLINE DB FLY 3 X MR
REVERSE GRIP CABLE ROW 3 X MR
HINDU PUSH UPS/ HAND STAND PUSH UPS 3 X MR

WOD NOV-10-11

SWOD:
PUSH PRESS 5 X 5 @ 80%, 3 X 1@ 90%, 3 X 1 @ 95-100%

DWOD:
7 ROUNDS AFAP

• 8 DIPS
• 12 TUCK JUMPS
• 16 KETTLE BELL SWINGS

SHOULDERS:
REVERSE GRIP DUMBELL MILITARY PRESS 3 X 12
LAT RAISE TO FRONT RAISE 3 X MR
REVERSE GRIP ROW 3 X MR

PLYOMETRIC DAY
15 CLAPPING PUSH UPS X 4
EXPLOSIVE PUSH UP OVER A LINE 5 ROUNDS X 10
WALKING RENEGADE PUSH UPS 3 X 12

WOD NOV-9-2011

TODAY IS A REST DAY
Ensure to stretch 20 min, slow breathing focusing on stretching further than in warm  ups and cool downs

WOD NOV-8-2011

SWOD: 
SNATCH BALANCES 5 X 5 @ 80% 1 RM
OVER HEAD SQUAT 4 X 8

DWOD:
7 ROUNDS

1. RUN 100m
2. 6 POWER CLEANS
3. 3 BURPEES

SHOULDERS /LEGS/ ABS
FRONT PLATE RAISE 3 X MR
LAT RAISE 3 X MR
AROUND THE WORLDS DB 30# 3 X 5 RIGHT / 5 LEFT
GHD SWISS BALL CURL 3 X 12
5 PISTOLS/SIDE 3 ROUNDS ON BOSU BALL
5 X 12 V-UPS

WOD NOV-7-11

SWOD: SINGLE LEG DB SQUATS 3 X 12/LEG
BENCH PRESS FIND 1 RM

DWOD:
5 ROUNDS
1 ROUND =
PRESS X 1
BURPEE CHIN UP X 1
PRESS X 3
BURPEE CHIN UP X 3
PRESS X 5
BURPEE CHIN UP X 5

BACK/BICEPS
- BB ROW
- SINGLE ARM TOWEL PULL
- SUPER MANS
- PREACHER CURL
-DB HAMMER CURL
-PLATE CURL

WOD NOV-5-2011

SWOD: REST

DWOD: 5 ROUNDS AFAP

9 THRUSTERS @ 135 lbs
20 YRD BEAR CRAWL
7 TIRE SLAMS / BALL SLAMS

**WHEN DOING THE BALL SLAMS, DRIVE YOUR POWER FROM YOUR HIPS, THROW THE BALL THROUGH THE FLOOR, CATCH, RAISE ABOVE THE HEAD ONTO TOES AND DRIVE THE BALL AGAIN THROUGH THE FLOOR**

BACK : WIDE GRIP CONTROLLED PULL DOWN 3X MR
LOW LAT ROW 3 X MR
SUPERMAN EXTENSIONS 3 X 12-15
ABS:
V-UPS
BIKE CRUNCH 30s X 3
WIGGLE WAGGLE SIDE 3 X 10/SIDE

WOD NOV 4-11

SWOD:

•  BENCH 5 @80%, 3 @ 90% , 3 @% 95 OR >
• CHIN UPS 3 X MR
• OVERHEAD SQUAT 5X5 @ 65% 1 RM

DWOD:RUN 400m

• 50 BOX JUMPS
• RUN 400M
• 50 BURPEES
• RUN 400M

BICEPS/TRICEPS DAYPREACHER CURL 3 X MR
CLOSE GRIP PUSH UPS 3 X MR
DB HAMMER CURL 3 X MR
SKULL CRUSHERS 3 X MR
PLATE CURL 3 X MR
TRICEP CABLE PRESS DOWN 3 X MR

WOD NOV 3/2011

SWOD:
HANG CLEAN --> JERK 3,3,3,3,1,1

DWOD:
8 ROUNDS
ROW X 1 MIN AFAP
EXPLOSIVE PUSH UPS X 5 THAN 8 KB SWINGS
**REST 30s BTW ROUNDS**

SAQ:
MEDICINE BALL PUSHUPS 4 X 10
LADDER PUSH UPS 4 X 10
15 YARD SHUTTLE DRILL
3 CONE CHANGE DIRECTION DRILL

CHEST/SHOULDERS
INCLINE DB PRESS 3 X MR (CHEST)
PLATE FRONT RAISE 3 X MR
FRONT CABLE RAISE 3 X MR (CHEST)
LAT RAISE 3 X MR
REVERSE GRIP ROW 3 X MR
WIDE GRIP INCLINE PUSH UPS 3 X MR (CHEST)
TOWEL FLY 3 X MR (CHEST)