FRIDAY. OCTOBER 29. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

5 rounds of:
5 Push Presses 135 lbs
30yd Bear Crawl
10 Burpees

Post total time to complete.

THURSDAY. OCTOBER 28. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

21-15-9 reps of:
Hang Power Snatches #75
Box Jump - 24"
Push-ups
Post total time to complete..

WEDNESDAY. OCTOBER 27. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Seven rounds for time of:
10 Wallball shots #20
10 Pull-ups
Post total time to complete.

TUESDAY. OCTOBER 26. 2010

OPENINING NIGHT. RINGS ARE IN. THREE PEAT ON ITS WAY!!

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

A.  OHS - 3, 3, 2, 2, 1, 1, rest 90-120 seconds
B.  L-Pull-ups - AMRAP x 6 sets, rest 90-120 seconds
C.  Tabata Double Unders for reps
**Coach’s notes:  Post loads for A and reps for B and C to comments.

DEMOS
OHS (OVERHEAD SQUAT) BREAKDOWN WITH COACH GLASSMAN
OPT DOING MAX REPS OHS WITH #95
L-PULL UPS

MWOD MUST SEE FOR BAFKNMAN ATHLETES.
OHS and HEAVY METCON PREP - This is a golden video!!

MONDAY. OCTOBER 25. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
Post total time to complete and load used for C&J.

DEMOS
CLEAN & JERK
CLEAN & JERK With Coach Burgener

FRIDAY. OCTOBER 22. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

"HELEN"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post total to complete.

THURSDAY. OCTOBER 21. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

3RDS FOR TIME OF:
5 ALTERNATING TURKISH GET-UPS #25
10 VIRTUAL SHOVELING (SWITCH ARMS ACCORDINGLY)
15 BURPEE BOX JUMPS (OVER 20" BOX NOT ON TO)
20 ALTERNATING SINGLE LEG SQUAT OFF BOX (20")
25 DOUBLE UNDERS
 *POST TOTAL TIME TO COMPLETE.

 DEMOS
VIRTUAL SHOVELING
TURKS PART 1
TURKS PART 2

WEDNESDAY. OCTOBER 20. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

Thrusters 1-1-1-1-1-1-1
*Conduct adequate warmup. Work up to 1RM (1 rep max). Post Loads to comments.

** READ THIS: Hand_Rips - Causes / Prevention / Maitenance 
...AND THIS: YOUR FORM SUCKS!!

TUESDAY. OCTOBER 19. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

5 ROUNDS OF:
BODY WEIGHT BENCH MAX REPS
10 PULL UPS
*Rest 2min between rounds. Post loads / reps / overall time to complete.

MONDAY. OCTOBER 18. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
*Post total time to complete in comments.

**FBI will get yo ass: Check this out THEY'RE WATCHING US

FRIDAY. OCTOBER 15. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

FOR TIME.
Run 400 meters
21-15-9 reps of:
Front Squat #95
Push Press #95
Pull-ups
Deadlift #135
Run 400 meters
**POST TOTAL TIME TO COMPLETE.

THURSDAY. OCTOBER 14. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

"OKTOBERFEST"
THREE ROUNDS FOR TIME OF:
5 PULL UPS
10 KNEES TO ELBOW
15 RING PUSH UPS
20 BALL SLAMS
25 AIR SQUATS
30 MOUTAIN CLIMBERS
35 DOUBLE UNDERS
*POST TOTAL TIME TO COMPLETE!

WEDNESDAY. OCTOBER 13. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

7 ROUNDS FOR TIME OF:
25 HANG SNATCH # 65
RUN 200 METER
*POST TOTAL TIME TO COMPLETE.

 ** READ THIS: PRESCRIBED / AS RXd.....

TUESDAY. OCTOBER 12. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

AMRAP 20 minutes of:
30 Double Unders
20 Kettlebell Swings 1.5pood
10 Burpees

*Post total rounds/reps completed.

MONDAY. OCTOBER 11. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

"FRAN"
Three rounds for time:
21-15-9 reps of;
Thruster #95
Pull-ups

Post total time to complete.

***WOD DEMO: GREG & ANNIE SMASH FRAN

FRIDAY. OCTOBER 8. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

FOR TIME:
*RUN 400 METER
10-9-8-7-6-5-4-3-2-1 OF;
OVERHEAD SQUATS #75
RING DIPS
*RUN 400 METER
**POST TOTAL TIME TO COMPLETE.

WEDNESDAY. OCTOBER 6. 2010

**REST DAY FOR BAFKNMAN BOX! IT IS ALWAYS OPTIONAL TO DO WOD POSTED ON REST DAY, BUT I HIGHLY RECOMMEND SOME STRECHING EITHER WAY AND SPORT IF ANY.
1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD (OPTIONAL FOR BAFKNMAN BOX)

A.  AMRAP in 4 minutes:
Double Unders
Rest 2 minutes
B.  AMRAP in 3 minutes:
Power Clean
Rest 2 minutes
C.  AMRAP in 2 minutes:
Pull-ups
Rest 2 minutes
D.  AMRAP in 60 seconds:
Switch Lunges
**Coach’s notes:  Guys use 135 lbs for power cleans.  Pull-ups are chin over bar.  Complete in order written.  Post reps for all to comments.

TUESDAY. OCTOBER 5. 2010

3 rounds for time of:
20 Pull-up
20 Box Jump 24"
20 Thrusters #45 barbell
20 Push-ups (hands released at the bottom)
Post total time to complete.

**NUTRITION 411: KEEP THE COST OF EATING CLEAN DOWN!!

MONDAY. 0CTOBER 4. 2010

1.STRECH  **TRY MOBILITY WOD
2.WARM-UP
3.WOD

For Time:
10 Deadlifts 135 lbs
20 Wall Balls 20 lbs
10 Hang Power Cleans 135 lbs
20 Kettlebell Swings 53 lbs
10 Front Squats 135 lbs
20 Box Jump - 24 in.s
10 Push Presses 135 lbs
20 Pull-ups
10 Back Squats 135 lbs
20 Burpees
Post total time complete.

FRIDAY. OCTOBER 1. 2010

1.STRECH ***TRY MOBILITY WOD
2.WARM-UP
3.WOD

AMRAP 20 MINS
200 METER RUN
5 BACK SQUAT 185
10 BURPEES
15 PUSH UPS
*POST NUM,BER OF ROUNDS COMPLETED.