Tuesday, February 16, 2010

Tuesday, February 9

WOD
AMRAP 20 minutes
Run 400
Max Rep toe to bar

Friday February 12, 2010

Friday, February 12

WOD
5 rds
1 Rope climb, start seated on ground and don’t use legs
15 Rings Pushups

Endurance
3+ hours after WOD or at 5:30pm for POSE practice
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Thursday February 11, 2010

Thursday, February 11

Lift
Row 2k

WOD
20 min AMRAP
5 HSPU
10 K2E
15 Pullups

Wednesday, February 10, 2010

Wednesday, February 10

Lift
Deadlift 1 rep max

WOD
4 rds
1 @ 90% Deadlift max
50 Double Unders

Monday, February 8, 2010

Monday, February 8

Lift
Squat 3x10

WOD
20,15,10
Thrusters
KB Swing

Endurance
9x1 min on 1 min off

Friday February 5, 2010

Friday, February 5

WOD
5 Pullups
10 Pushups
15 Squats
Every minute on the minute for max time, ceiling of 30 mins

Endurance
3+ hours after WOD or at 5:30pm for POSE practice
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

Saturday, February 6

WOD
“Daniel”

Februrary 2, 2010

Tuesday, February 2

Lift
Press 3x3

WOD
“JT”
21-15-9
HSPU
Ring Dips
Push Ups

Endurance
5k @ 80%

Monday February 1, 2010

Monday, February 1

Lift
Squat 3x1

WOD
30 225 lbs Back Squat
Row 1000m

Endurance
4x5 min intervals w/3min recovery between rounds

Friday January 29, 2010

Friday, January 29

WOD
Pick four movements/exercises you enjoy and perform 100 reps for time of each individual movement before moving to the next after a 3 minute rest

Endurance
3+ hours after WOD or at 5:30pm for POSE practice
3 Rounds, 2 Min total rest between rounds
30sec on 30 off, 30 sec on 25 off, 30 sec on 20 off, 30 sec on 15 off, 30 sec on 10 off 30 sec on 5 off, 30 sec on Rest

Thursday January 28, 2010

Thursday, January 28

Lift
Power Snatch 3x1

WOD
3 rds
15 Snatch Grip Deadlift
10 Hang Power Snatch
5 Overhead Squats

Wednesday January 27, 2010

Wednesday, January 27

Lift
3x5 Deadlift

WOD
3 Rds
3 315 lbs Deadlift
10 HSPU

Monday January 25, 2010

Monday, January 25

Lift
Squat 3x3

WOD
AMRAP 12 minutes
12 Thrusters
12 K2E

Endurance
5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off

Friday January 22, 2010

Friday, January 22

WOD
Pick four movements/exercises you despise and perform 100 reps for time of each individual movement before moving to the next after a 3 minute rest

Endurance
3+ hours after WOD or at 5:30pm for POSE practice
6 rds of 1 min on 3 min off

Thursday, January 21, 2010

Thursday, January 21

Lift
Power Clean 3x1

WOD
3 rds
15 SDHP
10 Hang Full Squat cleans
5 Thrusters

Wednesday January 19, 2010

Wednesday, January 20

Lift
3x5 Deadlift

WOD
3 Rds
Run 400m
30 GHD Sit Ups
15 Deadlifts (250lbs)