Previous Weeks Work

9/16
WO1:
Warm up with 2 mile run,@ pt test effort
Strength:
Build to push press 1 rep max (in less than 17 minutes)
Endurance:
As many rounds as possible (AMRAP) in 25 minutes of:
5x pull ups
10x push ups
15x sit ups
20x squats

WO2:
Warm up with
500 or 1000m row @ easy pace
Strength:
Back squat 2-2-2-2-2 go heavy (do not substitute front squats....to ensure depth place ball under ass, also keep core engaged, and drive knees out)
Endurance:
Row 250m
Lunge 20m @ 25lb DB
8 rounds

WO3:
Warm up with 15:00 bike
Strength:
Sumo deadlift high pull 3x8 @ 100+ #'s(warm up with a 45#barbell then add more weight this is one of the exercises we did with sparrows dozens @ Bragg)
Endurance:
3:00 bike @ 90% max heart rate (i.e. sprint)
5 x max height jumping squats
10x kb or DB swings @ heavy weight
10x max height split jumps
5 rounds

9/9
Conditioning:
100 pull ups
25 turkish get up (TGU) @ 25 lbs
100 push ups
25 TGU
100 sit ups
25 TGU
100 squats
25 TGU
Row or bike at 90% max heart rate 2:00 min 2:00 steady pace for 18:00-24:00min
Cool down...


Strength:
Warm up: practice squat form
Front squats
2-2-2-2-2 go as heavy as possible build weight as u go.
Conditioning:
BW bench/burpee
10/1, 9/2, 8/3, 7/4 ....1/10


Final:
"Filthy 50"

8/26
Workout 1:
Strength Movement:
Body Weight Squats (Your choice of back squats (BW) or front Squats (@ 50-75% BW)) 10/9/8/7/6/5/4/3/2/1  (No more than 45 second brake between sets)
*I suggest using something under your ass to ensure you are going down far enough

Conditioning:
For Time:
100 Lunges (@ 25lb Dumbbell or KB)
100 Push Ups (If you cruise thru your first 50 elevate you feet on 10 in box)
100 Sit Ups (Or for a more Advanced Option check out Floor Wipers: http://www.youtube.com/watch?v=kcNGCG2L0OA)
Recovery:
Roll
Pigeon Stretch

WO2:
Str:
Dead Lift 5 x 5 (should be heavy....HOWEVER....better to do them correctly @ a lighter weight: http://www.crossfit.com/cf-info/excercise.html scroll down to the Olympic Lift Section and click the Deadlift Video)
Conditioning:
Fran (For Time)
21-15-9
Truster
Pull Ups

WO 3:
OHS 7x2 @ 60-75% 1Rep Max
Conditioning:
Bike/Run/Row: For time
5K Bike
800m Run
800m Row
3K Bike
400m Run
400m Row

Recovery:
Vomit.