Mon. 3-8-2010 WOD

Core Lift: Front Squat
5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR



WOD: 4 Rounds

Pull Ups x 10

KB Swings (Men 50 lbs+, Women 30 lbs+) x 10

Pull Ups x 10

KB Cleans (Men 35 lbs+, Women 20 lbs+) x 10 each arm

BIG D 315 lb. Push Press PR

BIG D 315 lb. Push Press PR

Sat. 3-6-2010 Boot Camp

BOOT CAMP

• 20 KB Thrusters (M-40-60 / W-20-30) /Run 400m

• 20 KB Swings (M-40-60 / W-20-30) /Run 400m

• 20 KB Overhead Squats ( M-40-60 / W-20-30) /Run 400m

• 20 Burpees /Run 400m

• 20 Pullups (Chest to Bar) /Run 400m

• 20 KB Cleans (M-40-60 / W-20-30) /Run 400m

Fri. 3-5-2010 WOD

Core Lift: Conventional Deadlift

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR

WOD: 3 Rounds best time

10-BB SDLHP

10- each arm KB MMA Rows

10-BB SDLHP

10-Ring Rows

Carl 530 New Deadlift PR (10 lb increase)

Patric 325 1st Deadlift PR

Ameer 290 New Deadlift PR (45 lb increase)

Arthur 425 New Deadlift PR (20lb Increase)

EA Youth New PR Deadlifts:

Lalo 250 New Deadlift PR

Macho 210 1st Deadlift PR

Fabian 345 New Deadlift PR (55 lb Increase)

Kevin 245 New Deadlift PR (75 lb. increase)

Thrs. 3-4-2010 WOD

5K Race Day Record New PR

Wed. 3-3-2010 WOD

Core Lift: Bench Press

5 x 50%, 5 x 60, 5 x 65, 3 x 70, 3 x 75, 2 x 80, 1 x 90

Then: 3 attempts to hit a 1rm Record New PR

WOD: Elizabeth (21, 15, 9) Best Time

(Modify to Fitness Level)

Cleans -135 lbs.

Ring Dips

Tues. 3-2-2010 WOD

Warm Up:


POSE Drills

Lat. Lunge Stretch

Leg/Hip/Calf/ Stretches

WOD: 2 Rounds best time

60 Sit-Ups

1-Lap Around Bldg.

60 KTE’s

Row 500 m.

60 Sec. Planks (Hands on MB)

2-Laps Around Bldg.

30 Each Side Seated MB Trunk Rotations

60 Jump Ropes or 30 Double Unders