WOD - April 30, 2012 - Monday

Workout of the Day

Warm-Up: 500m row, 25 pistols

Strength: 1-20-1-15-1-10 Back Squats (First 1 should be 95-100% 1RM or a new PR -- WORK UP with some light-moderate WU sets, 20-15-10 reps should be done at the same weight)

Work Capacity 1: 10-8-6-4-2 Muscle-ups, 4-8-12-16-20 Box Jumps (30"/24")

Work Capacity 2: Row 2,000m for time
NOTE: Work Capacity 2 is only for competitors or for those who are looking to increase volume intelligently. If you are sore or too fatigued to perform WOD 2, then DO NOT do it.

Extra Credit: 3 Rounds of:
* Max reps strict unbroken HSPU
* Rest 2 minutes

Post results to comments.

Rest Day - April 29, 2012 - Sunday

Rest Day

Enjoy the day off and do plenty of mobility. High volume beginning Monday for competitors so get some rest.

WOD - April 28, 2012 - Saturday

Workout of the Day

Warm-Up: 3 Rounds of:
* 10x Towel pull-ups
* 10x Kipping HSPU

Strength: 5x2 Hang Squat Clean @ 80% 1RM (use hook grip and take time to reset it)

Work Capacity: 4 Rounds of:
* 500m row sprint
* 500m row sustainable pace (somewhat fast but relaxed)

Extra Credit: EMOTM 10 minutes:
* 14x Pistols (7 ea leg)

Post results to comments.

WOD - April 27, 2012 - Friday

Workout of the Day

Warm Up: 5 Rounds of:
* 10x Muscle-up transitions
* 5x Wall balls (30#/20#)
* 5x Box jumps (30"/24")

Strength: 5x1 Snatch (Full squat) @ 90% 1RM

Work Capacity: For time:
* 10x Muscle-ups
* 45s Barbell deadlift hold (225#/135#)
* 30x Wall balls (20#/14#)
* 45s Chin-over-bar hold
* 100' Farmer's walk (2x100#/70# DB's)
* 20x Box jumps (24"/20")
* 1x Muscle-up

Extra Credit: 10 Rounds of:
* 3x Hang muscle snatch (45#)
* 3x Hang power snatch (45#)
* 3x Snatch balance (45#)
* 3x Sotts press (45#)

Post results to comments.

WOD - April 26, 2012 - Thursday

Workout of the Day

Warm-Up: 21-15-9 reps of:
* Air squat
* Push-ups (hand-release)

Work Capacity: Teams of 2 complete the following:
* 75x Back Squats (135#/95#)
* 50x Pull-ups
* 25x Shoulder-to-overhead (135#/95#)
* 75x Front Squats (85#/65#)
* 50x Pull-ups
* 25x Shoulder-to-overhead (85#/65#)
* 75x Overhead Squats (65#/45#)
* 50x Pull-ups
* 25x Shoulder-to-overhead (65#/45#)
NOTE: If you do not have a partner, go through half the reps of each (rounding up) on your own.

Extra Credit Skill: EMOTM 10 minutes of:
* 12x T2B

Post results to comments.

WOD - April 25, 2012 - Wednesday

Workout of the Day

Warm-Up: 5 Rounds of:
* 5 one-arm KB swing to face (35#/20#)
* 5 one-arm KB C&J
* 5 one-arm KB snatch
* 5 one-arm KB swing to face
Go through with one arm first then switch arms

Work Capacity: 4 Rounds for time of:
* 10x One arm DB Snatch (100#/70#)
* Sprint 100m
Scale appropriately, this weight is for Regionals level competitors only

Extra Credit: 50 muscle-cleans from hang position (45# bar)

Post results to comments.

NOTE: If you are feeling sore or need an active recovery day, then please take one. This month will have a bit more volume than before so you need to be well rested.

WOD - April 24, 2012 - Tuesday

Workout of the Day

Warm-Up: 3x barbell complex (95#/65#):
* 3x Hang muscle clean
* 3x Hang power clean
* 3x Hang squat clean
* 6x Pistol chaser

Strength: 5x5 Deadlift @ 315, 325, 335, 345, 355#

Work Capacity: For time:
* Row 2,000m
* 50x Pistols (alternating legs)
* 30x Hang clean (225#/135#)
NOTE: 17 minute CAP on this WOD; scale appropriately as this is the competition weight.

Extra Credit Skill: 3 Rounds of:
* Max reps double-unders in 1 minute
* Rest 1 minute

Post results to comments.

WOD - April 23, 2012 - Monday

Workout of the Day

Warm-Up: 3 Rounds of:
* 10x Pull-ups
* 10x T2B
Do NOT drop from the bar until all three sets are complete, if grip strength allows.

Strength: 5x3 Snatch high pull AHAP

Work Capacity: "Diane" 21-15-9 reps for time of:
* Deadlift (225#/155#)
* HSPU

Extra Credit Skill: EMOTM 10 minutes of:
* 3x Unbroken muscle-ups

Post results to comments.

Rest Day - April 22, 2012 - Sunday

Rest Day

Enjoy the day off and do some hardcore mobility. The next phase of programming, as well as competitor WODs, will begin tomorrow.

WOD - April 21, 2012 - Saturday

Workout of the Day

Warm-Up: 3x Burgener Warm-up (Snatch) @ 95#/65#

Strength: 5x3 Clean and Jerk @ 70% 1RM -- take time to reset on each rep, do NOT perform as touch-and-go reps

Work Capacity: "Amanda" 9-7-5 reps for time of:
* Muscle-ups
* Squat snatch (135#/95#)

Extra Credit: 3 Rounds of:
* 1 minute handstand hold against wall (15s in do wall runs to pockets until 40s in, and for last 20s hold the halfway down position of the HSPU)

Post results to comments.

WOD - April 20, 2012 - Friday

Workout of the Day

Warm-Up: 3 cycles with empty barbell of:
* 5x Push Jerk
* 5x Snatch Balance
* 10x OH Squat
* 10x Back Squat

Strength: 3 Rounds for time of:
* 10x OH Squat (135#/95#)
* 50x Double-unders

Work Capacity: 7 Rounds for time of:
* 7x L pull-ups
* 21x Air Squats

Extra Credit: 30 Turkish get-ups (53/35# KB -- 15 ea side)

Post results to comments.

WOD - April 19, 2012 - Thursday

Workout of the Day

Warm-Up: 400m row, 40x Air Squats

Strength: Max reps unbroken push-press (155#/105#), max reps unbroken push-press (135#/95#), max reps unbroken push-press (115#/75#), max reps unbroken push-press (95#/65#)
* Rest 1 minute between each effort and set your bar up so that you can simply strip plates off to get to the next working weight

Work Capacity: 3 Rounds for time of:
* 400m run
* 30x Box jumps (24"/20")
* 30x Wall balls (20#/14#)

Extra Credit: EMOTM 10 minutes of:
* 10x Toes-to-bar

Post results to comments.

Active Recovery - April 18, 2012 - Wednesday

Active Recovery Day

If you are sore from last week or from the first two days of this week, take the day off and do an extended mobility section. If you are feeling pretty good and want to hit a solid endurance WOD, I suggest the following:

Warm-Up: 1 minute max reps Burpees

Work Capacity: For time:
* Row 4,000m
* Rest 5 minutes
* Row 2,000m
* Rest 5 minutes
* Row 1,000m
Try to increase split times across each row. Get a good working pace for the 4,000m and ramp it up a little bit for the 2,000m. The 1,000m should be fairly close to a sprint.

Post results to comments.

WOD - April 17, 2012 - Tuesday

Workout of the Day

Warm-Up: Accumulate 2 minutes L-sit hold on parallettes
Use rings or parallel bars if you do not have parallettes available.

Strength: 21-15-9 reps of:
* Deadlift (225#/155#)
* 63-45-27 Double-Unders
NOTE: Double-under reps are simply 3x deadlift reps each round

Work Capacity: "Nancy" 5 Rounds for time of:
* 400m run
* 15x OH Squats (95#/65#)

Extra Credit: EMOTM 10 minutes:
* 14x Pistol Squats

Post results to comments.

WOD - April 16, 2012 - Monday

Workout of the Day

For those who are able to get to a gym despite the Marathon, hit this one today. If you can't, take an additional rest day and go straight through Tuesday-Saturday this week. This week is a de-load week, so strength will not be too heavy and the WODs will not be extremely difficult. Take this time to recover going into next week which will be the start of Phase 2 of the programming cycle.

Warm-Up: 50 steps overhead walking lunge (45#/25#)
Extend plate straight overhead with locked arms during entire range of motion

Strength: For time:
* 50x Bodyweight Back Squats
Load the barbell with the equivalent of your bodyweight

Work Capacity: 5 Rounds for time of:
* 10x Snatch (115#/75#)
* 10x Pull-ups

Extra Credit: AMRAP 5 minutes of:
* Handstand walks for distance

Post results to comments.

Rest Day - April 15, 2012 - Sunday

Rest Day

Enjoy the day off everybody. Cheer everyone on who is running the Marathon on Monday. De-load week coming up then Phase 2 of programming kicks in the following week.

WOD - April 14, 2012 - Saturday

Workout of the Day

Warm-Up: 5 Rounds of "Cindy" with 20# vest:
* 5x Pull-ups
* 10x Push-ups
* 15x Air Squats

Work Capacity: 10 Rounds of the barbell complex (185#/125#):
* 2x Deadlift
* 2x Bent-over Row
* 2x Hang Power Clean
* 2x Push Press
* 2x Front Squat
Rest exactly 30 seconds between rounds.

Extra Credit Sprints: 15 Rounds of:
* 30s max effort row
* 15s active rest
The 30s is a full sprint and the 15s between efforts is a slow recovery pace. The fan on the rower should not stop moving for the entire duration.

Post results to comments.

WOD - April 13, 2012 - Friday

Workout of the Day

It's Friday the 13th so this one is going to be pretty good. Hopefully nothing crazy happens, but if it does, I'd like to think my programming has prepared you. Anyways...

Warm-Up: 3x Burgener Warm-Up (Snatch) -- 135#/95#
This one is heavy kiddies, only put 135/95 on the bar if you can muscle snatch it 3 times each round

Strength: Work up to a heavy 1 rep Front Squat (not quite a true 1RM), then work up to a 1RM Snatch, then work back up to the previous Front Squat weight
NOTE: This is the way Burgener himself has clients work on the Snatch. Don't underestimate this, your legs will be gassed after completing the series of lifts.

Work Capacity: 12-9-6-3 reps for time of:
* Box Jumps (30"/24")
* Wall Balls (30#/20#)
More box jumps, I know you are all excited. This WOD should be quick, the focus for today is really on the strength section.

Extra Credit: 3 Rounds of:
* Accumulate 30s L-sit hold
* 20x GHD sit-ups

Post results to comments.

WOD - April 12, 2012 - Thursday

Workout of the Day

Warm-Up: 5 rounds of:
* 10x Muscle-up Transitions (for speed)
* 10x Horizontal Ring Rows (substitute horizontal bar rows)

Strength: 5x1 Push Jerk @ 90% 1RM followed by 5x5 Sotts Press AHAP
(Sotts Press Video)

Work Capacity: 21-15-9 reps for time of:
* Deadlifts (275#/185#)
* Box Jumps (30"/24")
Scale weight accordingly on this one, the deadlift may be heavy for many of you!

Extra Credit Strength: 5x10 Landmine Twists AHAP (Bring weight from hip to opposite hip explosively -- keep core tight and back straight!)

Post results to comments.

Active Recovery - April 11, 2012 - Wednesday

Active Recovery Day

If you are sore, take a complete rest day as the end of this week will be pretty tough on a lot of you. If you are feeling spicy then do the following for active recovery:

Work Capacity: For time:
* Row 2,000 m
* Run 1,600 m (1 mile)

Skill Work: 3 Rounds of:
* 50x Hollow Rocks
* 50x GHD Hip Extensions

Post results to comments or enjoy the day off.

WOD - April 10, 2012 - Tuesday

Workout of the Day

Warm-Up: 3 Rounds of the following barbell complex (95#/65#):
* 6x Deadlifts
* 6x Bent-over Rows
* 6x Muscle Cleans
* 6x Front Squats

Strength: 5x 8-10 Weighted Pull-ups as heavy as possible superset with 5x 8-10 Good Mornings AHAP

Work Capacity: 12-9-6 reps for time of:
* Muscle-ups
* Squat Clean Thrusters (135#/95#)

Extra Credit: EMOTM 10 minutes of:
* 5x C2B Pull-ups
* 8x Ring Dips

Post results to comments.

WOD - April 9, 2012 - Monday

Workout of the Day

Warm-Up: 5-10-15-20-25-20-15-10-5 Unbroken Double-Unders

Strength: 5x5 Low-Bar Back Squat @ 85% 1RM

Work Capacity: AMRAP 12 minutes of:
* 5x Burpees
* 15x Double-Unders

Extra Credit: For time:
* 40x Unbroken KB Swings (35#/20#)
* 30x Unbroken KB Swings (53#/35#)
* 20x Unbroken KB Swings (70#/53#)

Post results to comments.

Rest Day - April 8, 2012 - Sunday

Rest Day

Enjoy the day off everyone. Happy Easter, get a good stretch in, eat well, and get ready for another week of WODs.

WOD - April 7, 2012 - Saturday

Workout of the Day

Warm-Up: 3 Rounds of:
* Burgener Warm-up -- Snatch (115#/75#)

Strength: 7x1 Tempo Squat Clean @ 90% 1RM (Tempo is 3 count hold at bottom, 1 count explode up)
Practice "rocking" at the bottom during the 3 second pause so you can explode up from the bottom of the clean.

For demo of rock and general hilarity:

Work Capacity: 6 minutes to do:
* 800m run
* AMRAP OH Squats (135#/95#) in remaining time

Extra Credit: For time:
* 600m run
* 600m row
* 400m run
* 400m row
* 200m run
* 200m row

Post results to comments.

WOD - April 6, 2012 - Friday

Workout of the Day

Warm-Up: 3 Rounds of:
* 10x Towel/Commando Pull-ups
* 10x HSPU
* 10x Muscle-up transitions

Strength: 5 Rounds of:
* 1x Snatch Balance
* 2x OH Squats
Barbell loaded at 80% 1RM OH Squat

Work Capacity: Perform each of the following exercises to obtain max repetitions in 2 minutes, then rest 2 minutes between each exercise:
* Max reps Deadlift (275#/185#)
* Max reps pistols (alternate legs)
* Max reps KB Swings (70#/53#)
* Max reps muscle-ups

Extra Credit: For maximum calories:
* 4 minute row

Post results to comments.

WOD - April 5, 2012 - Thursday

Workout of the Day

Warm-Up: 3x Barbell Complex (95#/65#):
* 6x Snatch-grip RDL
* 6x Snatch-grip High-pull
* 6x Hang Power Snatch
* 6x Good Mornings

Strength: 6x3 Snatch-grip Push-press @ 95% 1RM Snatch

Work Capacity: "Helen" 3 Rounds for time of:
* 400m run
* 21x KB Swings (53#/35#)
* 12x Pull-ups

Extra Credit: EMOTM 10 minutes w/20# vest:
* 8x Hand-release Push-ups
* 4x HSPU

Post results to comments.

Active Recovery - April 4, 2012 - Wednesday

Active Recovery Day

Depending on how you feel either take a full rest/mobility day or you may perform some form of active recovery if your body can handle it. For those of you looking to get a little funky, I recommend the following:

Warm-Up: For time do:
* 50x Unbroken Wall-balls (20#/14#)

Active Recovery: AMRAP 15 minutes of:
* 5x Burpees
* 15x Double-Unders

Skill: 3 Rounds of:
* 1 minute max wall-runs to pockets
* 30 second rest

Post results to comments.

WOD - April 3, 2012 - Tuesday

Workout of the Day

Warm-Up: Burgener warm-up (Clean+Jerk) x3 @ (115#/75#)

Strength: 3 Rounds of:
* 6x Tempo Clean Pulls (2 count to hang, 1 ct pause, explode to high pull, 2 ct to bottom, 1 ct pause on ground) @ 80% 1RM (if this feels very light, scale up to 90% but ensure proper form and tempo are maintained)
* 50x hollow rocks

Work Capacity: Half "Cindy" (w/ 20# vest) AMRAP 10 of:
* 5x pull-ups
* 10x push-ups
* 15x air squats
NOTE: If you do not have a weighted vest, use a 20# dumbbell during pull-ups and perform goblet squats with the same 20# weight. For push-ups, substitute hand-release to make them slightly more challenging.

Extra Credit Core Work: EMOTM for 10 minutes of:
* Accumulate 20s of L-sit
NOTE: The clock is continuously running, you have one minute to accumulate a total of 20 seconds of an L-sit hold. Rest however much time is left during that minute when you finish and repeat every minute for the remainder of the time.

Post results to comments.

WOD - April 2, 2012 - Monday

Workout of the Day

Warm-Up: With empty barbell, cycle through the following complex 3 times: 6 Romanian Deadlift, 6 Clean Pulls, 6 Muscle Cleans, 6 Push Jerk, 6 Muscle Snatch)

Strength: Work up to a 1RM Thruster, then do 4x3 @ 80% 1RM

Work Capacity: AMRAP 7 minutes of:
* 7x Burpees
* 7x Toes-to-bar
* 7x C2B Pull-ups

Extra Credit Conditioning: 10 Rounds of:
* 1 minute row for distance
* 1 minute rest

Post results to comments.

Rest Day - April 1, 2012 - Sunday

Rest Day

Enjoy the rest day. Make sure you do plenty of mobility and stretching. Got another good week of WODs coming up for you guys, great job this week so far.