Wednesday, September 28, 2011


Ph I: Deadlift Strength Progression
5x 40, 50% of 1rm working weight
3x 60, 70, 80 and 90% of 1rm working weight

Ph II: Helen
3rds for time
400m run
21 Kettlebell Swings 1.5 Pood
12 Pull Ups

Ph III: Core
100 4-ct Flutter Kicks

Tuesday, September 27, 2011


Ph I: Press Strength Progression
5 x 40, 50, and 60% of 1RM
3 x 70, 80 and 90 % of 1RM of working weight

Ph II: For time
Set up 1 - 135lb bar on a squat rack and 1 -135 pound bar on the bench and do the following
20, 15, 10, 5
Bench Press

Ph III: Stability
5 max time L-Sits on rings
-scale would be l-sits on plyo boxes

Monday, September 26, 2011


Ph I: Strength
Weighted Ring Dip
Ph II: METCON for time
1k row
100 toes to rings
1k row

Ph III:Stability
3x25 Back Extension

Sunday, September 25, 2011


Ph I:  Front Squat Strength Sustainment
5x40,50, 3x60
3x70, 80 and 90% of working weight

Ph II: For Time
20 Thrusters
20 OHS
20 Front Squats
-for every min on the min you have to perform 4 burpees
-Rx weight is 95lbs for men, 65 lbs for women

Ph III: 3xGHD Situps

Thursday, September 22, 2011


PR day, pick a benchmark or hero and go for a new PR! If you missed a workout during the week, today is your makeup day.

Wednesday, September 21, 2011


Ph I: Deadlift Strength Progression
5x 40, 50, and 60 % at Working Weight
3x 70, 80, and 90 % at Working Weight
working weight is 90% of 1RM

Ph II: 10 Rds for Time
3 Clean and Jerk @ 155/135 scale as approriate
15 Wall Ball @ 20lbs

Ph III: 3x Ring Paralette Holds

Tuesday, September 20, 2011


Ph I: Press Strength Progression
5 at 40, 50, 60% then
3 at 70, 80 and 90% of your 1RM work Capacity.
-Work Capcity is 90% of 1RM

Ph II: 5 Rds For time
10 Sumo Deadlift High Pull at 2 Pood
Sprint 50 M
10 Clapping Push Ups
Sprint 50 M

Ph III:  Core
4X25 GHD

Monday, September 19, 2011


Ph I: Strength
Weighted Pull Up

Ph II: Time Trial
2x800 M Run
4x400 M Run
6x100 M Run

Ph III: Stability
Back Hip/Extension

Sunday, September 18, 2011


Ph I: Front Squat
Strength Progression utilizing 1RM
warm up 5 at 40, 5 at 50, 3 at 60%
then 5 at 65, 5 at 75 and 5 at 85 % at your 1RM for the sets

Ph II: "Pritt"
10 Min AMRAP
7 BW Deadlifts
7 Box Jumps at 24 (full hip extn)
7 Burpees

Ph III: Core/Stability
150 Abmat Situps
Max Hold Handstand

Thursday, September 15, 2011

Wednesday, September 14, 2011


Ph I: Strength
Deadlift 1-1-1-1-1 1RM

Ph II: 15 Rds for time
3 power cleans @ 135
6 Push Ups
9 Air Squats

Ph III:  Core
3x Max time front planks
3x 20 Supermans

Tuesday, September 13, 2011


Ph I: Strength
Press 1-1-1-1-1 find 1RM

Ph II: 10 Min AMRAP
5 Push Press 95lbs
10 Bar facing burpees

Ph III: Stability
3x10 each arm Turkish Get Ups
-Pick a weight: you are going for form vice load.

Monday, September 12, 2011


This whole week you will be going for PRs on Benchmark lifts and working a strength foundation.
PhI: Endurance
3x Max Effort for 500 M Row

Ph II: 4 Cycles 4 Minutes and then 2 Min rest between cycles
5 KB snatches each arm
10 Toes to Rings
--how this goes. You do 5 Kb snatches 10 toes to ring AMRAP for 4 Minutes then 2 minute rest. That's one cycle. You will then do this 3 more cycles. Post Load for Snatches and reps. 

Ph III: Stability
4 Sets of Battling condition ropes
45 seconds for each interval. If you put the rope down you restart the cycle.


Ph I: Strength
Front Squat 5x1
You are working to get 1RM

Ph II: 3 Rds For Time
400 M Run
5 Muscle Ups
10 115 OHS
15 30' Box Jumps
20 2 Pood KB Swings

Ph III: Core/Stability
3x25 GHD Situps
3x25 Back Extensions

Thursday, September 8, 2011


Tomorrow at the gym there will be group sessions starting at 0630. Come on out. If you cant make it go for a new PR doing a benchmark workout.

Wednesday, September 7, 2011


Announcement: Todays Wives session will go at 0800. We finally have sorted out the contract with a new t-shirt vendor. If you have wanted a t-shirt and your order was not filled or would like one, see Josh or Mark with your size. The T-shirt will be a 3 blend and be similar to the shirts sold on Rogue or worn at the games.

Ph I: Strength
Front Squat

Ph II: For time
Run 100 meters
50 Pull Ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Pull Ups
Run 100 meters
50 Back Extensions

100 4 ct flutter Kicks
Plank Hold for 2 mins or max until failure
Sampson Stretch for 90 Seconds x 3

Tuesday, September 6, 2011


PhI: Endurance
6x200 M
-your rest is twice your time to run the 200

Ph III: 5 Rds for time
50 Double Unders
30 Kettle Bell Swings @ 1.5 Pood
10 Burpees

Ph III: Core Stability
4x25   Floor Wipers holding a weighted bar overhead

-Note: For Burpees; you must jump or feet have to leave the ground and chest must touch the ground.

Monday, September 5, 2011



Ph II: For Time
500m Row
30 Bench Presses (body weight)
1000m Row
20 Bench Presses (body weight)
2000m Row
10 Bench Presses (body weight)

Ph II: Stability
L-Holds x3 shoot for 45 Seconds
Russina Twists
3x50 and pick a challenging weight

Sunday, September 4, 2011


Happy Labor Day, this is your labor of Love WOD.
Ph I: Endurance 4x 800 M

Ph II: "The Bear"
Without letting go of the bar, or resting it on the ground complete 7 sets of the sequence for 1 round. Do 5 rounds increasing the load per round: Do not let go of the Bar if you do, you start the whole sequence over but you can rest in any position. It is for total loads.
-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push Press
For Example:  75, 95, 115, 135, 155

Ph II: Core
200 Reverse Crunch

Friday, September 2, 2011


Wives Class Starts at 0900. Hope to see you there.

If you missed a WOD during the week, make it up today and get back on track. If not active recovery rest day or work on a skill. Have a great Labor Day weekend.

Thursday, September 1, 2011