WORKOUT Dec 22-2011

SWOD:
Bench Rack Press 2-1-2-1-1 and maximal effort for amrap @ body weight

DWOD:
AMRAP 12- MIN
- Bicep curl to shoulder press x 10
- Ball slams x 9
- Tuck Jumps x 8

SAQWOD:
20 yard maximal effort Sprints 5 rounds Rest 1 min 30 seconds between efforts
10 rounds explosive push ups AMRAP rest 2 min btw efforts

workout dec-20-2011

SWOD:
Stiff Leg dead lift find 3 RM

WOD:
Max rep HSPU 5 min
Max rep pull ups 4 min
Max rep push ups 3 min
Max rep cage pulls./ ring rows 2 min
Max Rep dips 1 min


SAQ:  none

BODYWOD:
back/ tricpes
rope pull down 3 x mr
reverse grip cage pull 3 x mr
super man's 4 x mr
press down 4 x mr
skull crusher 4 x mr
Diamond grip close grip incline push ups 3 x mr

WORKOUT DEC-19-2011

SWOD:
FRONT SQUAT 2-2-2-1-1

WOD:
7 ROUNDS AFAP
TIRE THROW BACKWARDS AS FAR AS POSSIBLE SPRINT TO TIRE REPEAT X 12
20 YARD SHUTTLE DRILL
THAN
DEEP SQUAT RACK JERK 6 X 2

SAQ: REST

 BODYWOD: CHEST/BICEPS
INCLINE BB PRESS X 4
INCLINE DB/CABLE FLY X 4
LOW PULLEY FRONT RAISE X 3
INCLINE PUSH UPS CLOSE GRIP X 2
DB ALT CURL X 3
ROPE/TOWEL CURL X 3
PLATE CURL X 3

WOD DEC-13-2011

SWOD:
DEADLIFT 5 RM

WOD:
10 ROUNDS **Rest 30s btw rounds**
3 Weighted Pull Ups
Max Rep Power Cleans 65-70% of 1 RM

SAQ: rest day

BODYWOD:
CHEST
INCLINE PRESS EITHER BB OR SMITH MACHINE 3 X MR
INCLINE DB FLY 3 X MR
LOWER CABLE FRONT RAISE 3 X MR
TOWEL FLY 3 X MR

WOD DEC-12-11

SWOD:

• Squat 5 RM, THEN FIND 2 RM
• Press 5 RM, THEN FIND 2 RM

WOD:  8 ROUNDS

1. BURPEE BOX JUMP OVER TO 20m SPRINT
2. BURPEE BEAR CRAWL 20m

SAQ:

• UPHILL SPRINT 8 X 50m
• SKIP -- SKIP-- BOX JUMP 90% MH 8 X 8

BODYWOD:
BACK / BICEPS

1. REVERSE GRIP LAT PULL DOWN 3 X MR
2. LOW LAT ROW 3 X MR
3. SUSPENDED ROW 3 X MR
4. SUPER MAN 3 X MR
5. BB CURL 3 X MR
6. HIGH CABLE CURL 3 X MR
7. 1 ARM DB PREACHER CURL 3 X MR
8. PLATE CURL 4 X MR

WOD DEC 11-2011

WOD SUNDAY DEC 11-2011 TOTAL
FIND YOUR 1 RM
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Press 1 Rep
Power snatch 1 Rep

WOD DEC 5-2011

SWOD:
POWER CLEANS 3.-3-2-2-2-1
SWISS BALL HAM CURL 4 X MAX REP

WOD:
12 ROUNDS
PULL UPS MR
SIT UP STAND UPS MR

SAQ:
FIND MAX HEIGHT BOX JUMP THEN
8 ROUNDS 5 BOX JUMPS @ 90% MH
LAST JUMP AFTER LANDING OPEN UP INTO A FLYING 20 YARD SPRINT
BOSU BALL EXPLOSIVE BODY JUMP PUSH UPS 8 X MR ** PUSH UP WHERE FEET COME OFF THE GROUND AS WELL**

BODYWOD: ** EACH EXERCISE DONE 4 X**
SHOULDERS / BICEPS
STANDING ALT DB PRESS
BICEP CURL TO PRESS
LAT RAISE --> FRONT RAISE = 1 REP
SUSPENDED CAGE PULLS
PLATE CURL
ALT DB HAMMER CURL
SUSPENDED BICEP CURLS