Week of Workouts

Monday  01-09-12
Front Squat or Back Squat
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then chose one of the following:
CrossFit  
400 Meter Run (buy in)
then right into
3 Rounds of
10 Front Squats 135M/95W
50 Double Unders
then finish with
400 Meter Run (cash out)
Accessory Movements
Belt Squats 3 x 5 reps
Good Mornings 3 x 10-12 reps
Sled Pull 135M/90W – 400 Meters
100 Ab Mat Sit Ups
Tuesday   01-10-12
In 6 minutes
Run 800 Meters
Max reps Overhead Squats 115M/75W (amount of reps is score)
rest 10 minutes then:
In 10 minutes Max Rounds and Reps of
7 Thrusters 115M/75W
12 Kettlebell Swings 53M/35W
7 Pull Ups
Wednesday   01-11-12
Shoulder Press
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then chose one of the following:
CrossFit    
Max Rounds and Reps in 15 Minutes
250 Meter Row
5 Power Snatch 135M/95W
1 Rope Climb
Accessory Movements
Weighted Pull Ups 3 x 3 reps
Tate Press 3 x 8-10 reps
Rope Climbs x 3
400 Meter Row for time
Thursday  01-12-12
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing 70M/53W
100 Meter Sprint
rest 10 minutes
10-9-8-7-6-5-4-3-2-1
Wall Ball 20M/14W
100 Meter Row
Friday  01-13-12
Dead Lift
If you are on week #1-
Set #1 is 5 reps @ 65% of your “working” one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
then chose one of the following:
CrossFit    
15 Minute AMRAP
10 Sumo Dead Lift High Pulls 115M/75W
10 Box Jumps 24M/20W
Accessory Movements
Reverse Hyper 4 x 10-12 reps
Glute Ham Sit Ups 4 x 15 reps
Heavy Barbell Shrugs 3 x 10 reps
Kettlebell Rows 4 x 6 – 8 reps
Toe to bar 1 x 25 reps