29/11/2010

"Strength Component"
Bench Press 3-3-3-3-3

J.T. 70-75-80-85-90kg(2)

"WOD112910-Jackie"
100 SDHP @ 20kg
50 Thrusters @ 20kg
30 Pull Ups

J.T. 10:09

27/11/2010

"WOD112710"
12 minutes AMRAP:
5 KB Swing @ 24kg
5 Push Press @ 20kg
5 Burpees

J.T. 17 Rounds

26/11/2010

"Strength Component"
Weighted Pull Ups 3-3-3

J.T. 24kg-28kg-100kg

"Squat Ladder"
Death by 3 types of squats @ 20kg. Whereby the squats are performed in this order;
1-10 Overhead Squats
11-20 Front Squats
21+ Back Squats

J.T. 21min + 17

25/11/2010

"Strength Component"
Presses 3X1 @ 90% 1RM
1XMax.Reps Presses @ 50% 1RM

J.T. 55kg, Max. reps = 21 @ 30kg

"Collin"
6 Rounds FTO:
350m Sand Bag Run @ 35kg
12 Push Press @ 50kg
12 Box Jumps @ 24kg
12 SDHP @ 40kg

J.T. 41:45

24/11/2010

"Skill Practice"
Split Jerk @ 60kg

23/11/2010

"Strength Component"
Weighted Ring Dips 3-3-3-3-3

J.T. 12-16-20-24-28-32(1)

"WOD112310"
7 Rounds FTO:
5 HTF HSPU
10 Deadlift @ 100kg
10 CTB Pull Ups
20 Unbroken Double Unders

J.T. 35:00

Rest 3+ Hours....

"Squat Clean 8X3 @ 60kg"

22/11/2010

"Strength Component + Skill Practice"

Every minute on the minute for 12 minutes, do 4 Deadlifts @ 100kg

Nose-to-Floor Handstand Push Ups

18/11/2010

"Strength Component"
Back Squat 1X3RM
Press 1X3RM

J.T. Back Squat @ 110kg/Press @  55kg

"WOD111810"
5 Rounds FTO:
30 Medicine Ball Cleans @ 10kg
30 Double Unders

J.T. 19:42

16/11/2010

"Strength Component"
Bench Press 3-3-3-3-3

J.T. 60-70-80-90(f)-87.5(f)

"WOD111610"
10 Rounds FTO:
10 Butterfly or Chest-to-Bar Pull Ups
10 Chest-to-Floor Push Ups
10 Sit Ups
10 Squats

J.T. 20:58

3+ Hours rest then...

21-15-9
Overhead Squats @ 40kg
Ring Dips

J.T. 13:02

15/11/2010

"Strength Component"
Weighted Pull Ups 3-3-3
Deadlift 1X3RM

J.T. 20-24-28
       DL @ 165kg

"WOD111510"
3 Rounds FTO:
Run 350m
15 Head-to-Floor Hand Stand Push Up
30 KB Swings @ 32kg

J.T. 19:13

13/11/2010

"Strength Component"

Power Cleans 3-3-3-3-3

J.T. 65-70-75-80(2)-80(2)

"WOD111310"

21-15-9

Ground-to-Overhead @ 50kg

Chest-to-Bar Pull Ups

J.T. 15:32

12/11/2010

"Strength Component"
Back Squat
Presses
Deadlift
*All exercises are 3X3 @ 90% 3RM
**Rest 3 mins between sets

J.T. BS@105kg, Press@55kg,DL@155kg

"Burpee Remix 2010"
10 Burpees to....
-Wall ball @ 10kg
-Lateral Hops @ 20"
-Broad Jumps
-Handstand Push Ups
-Box Jumps @ 30"
-CTB Pull Ups
-DB thrusters @ 35lbs
-Toes-to-Bar
-Tuck Jumps
-Bottom Hand Release

J.T. 13:24

11/11/2010

"Mobility WOD"

10/11/2010

"Strength Component"
Back Squats 3-3-3-3-3

J.T. 105-110-115-120(f)-120(f)

"WOD111010"
150 Double Unders for time
*Do 5 Pull Ups immediately from breaking the DU

J.T. 7:32 (50 Pull Ups)
       3:29 (25 Pull Ups)
       1:36 (With breaks, no Pull Ups)
       7:23 (500 DU)

09/11/2010

"Strength Component"

Presses 3-3-3

J.T. 55-60(2)-60(1)

"WOD110910"

3 Rounds FTO:

25 KB Swings @ 32kg

25 Box Jumps @ 30"

25 Push Ups

J.T. 14:03

08/11/2010

"Strength Component"
Deadlifts 3-3-3-3-3

J.T. 130/140/150/160/165(1)

"WOD110810-Running Dumb Fran"
350m Run
21 DB Thrusters @ 40lbs
21 Pull Ups
350m Run
15 DB Thrusters @ 40lbs
15 Pull Ups
350m Run
9 DB Thrusters @ 40lbs
9 Pull Ups

J.T. 19:16

06/11/2010

"WOD110610"
5 Rounds FTO:
10 Deadlifts @ 100kg
10 Burpees

J.T. 4:09

05/11/2010

"WOD110510"

5 Rounds FTO:

15 Hang power clean @ 40kg

20 Ring Dips

50 Unbroken Double Unders

J.T. 23mins 30 secs

03/11/2010

"Strength Component"

Back Squats 5-5-5-5-5
Presses 4X1 @90% 1RM

J.T. BS:90-100-105-107(4)-105(4)

"WOD110310"
100 KB Snacthes @ 24kg

J.T. 5 mins 30 secs (Unbroken)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Snatch Balance and Snatch Practice

02/11/2010

"Strength Component"
Spend 10 minutes practicing any Gymnastic movements

J.T. Static Hand Stands

"WOD110210"
Run 350m
100 Double Unders
Run 350m
50 Push Ups
Run 350m
100 Double Unders
Run 350m
50 Handstand Push Ups

J.T. 24 mins 03 secs

Rest 3+ Hours...

"2 Mins AMRAP Double Unders"

J.T. 71 unbroken/ total reps=172

"10 Rounds of Sprints"
Spend 30 seconds to Sprint 50m. Any time remaining of that 30secs is your rest time.

J.T. Avg 7 secs per 50m

"WOD110110-CFFB(Offs)"
8 Rounds FTO:
3 Hang Power Clean @ 60kg
6 Jump Touches @ 24" above max reach
25 Unbroken Double Unders
Rest 30 seconds

J.T. 25 mins 51 secs

01/11/10

"Strength Component"
Deadlift 3X3 @ 90% 3RM
Press 3X3 @ 90% 3RM

J.T. DL @ 150kg, Press @ 50kg

"WOD110110"
10-8-6-4-2
Muscle Ups
KB Swings X 3 @ 32kg (i.e. 30-24-28-12-6)
*1 MU = 3 Pull Ups, 3 Ring Dips

J.T. 29 mins 33 secs (3 Pull + 3 RD)

3 Hours + Rest...

"WOD103010-CFFB(InS)"
12 Rounds FTO:
50m Sprints

J.T. 7.71/7.12/7.47/6.83/6.84/6.94/6.92/7.01/7.03/7.27/7.08/7.04 Seconds

"WOD103010-CFFB(OffS)"
10 Deadlifts @ Body Weight
4 X 100m Sprints (*Rest 30 seconds)
10 Deadlifts @ Body Weight
4 X 100m Sprints (*Rest 30 seconds)
10 Deadlifts @ Body Weight

J.T. 7 mins 37 secs (85kg)