Thursday 9-6-12

Stacked N Jacked:
1A) Low Incline Neutral Grip Dumbbell Press: 3 x 12-15
1B) Band Pull-Aparts: 3 x 30
2A) One Arm DB Row: 3 x 25 seconds each arm (dumb arm ?rst)
2B) Hanging Shrugs: 3 x 10-12
3) 3 Rounds of:
a) BB Overhead Press @ 45#
30 Seconds
b) Rest
30 Seconds (rest = holding barbell in OH position)
c) BB Overhead Press @ 45# 30 Seconds
d) Rest
30 Seconds (rest = holding barbell in OH position)
e) 2 Minute Rest
Competitor:
Power:
1) 2 Cleans, 1 Jerk, & 1 Power Clean: 6 x 2
90 sec rest
2) Hang Snatch: 6 x 3 60 sec rest
Strength:
3A) Push Press (Use just enough leg drive to get bar up to chin/nose): 8, 6, the
n 3-5
sets to ?nd 5RM
3B) One Arm DB Row: 3 x 25 seconds each arm (~15-25 reps)
3C) Bent Over Rear Delt Flyes: 3 x 10-12
Posterior Chain:
4) Glute Ham Raises: 3 x 6-10 (Add weight if needed, but keep form strict. Do no
t
break at hips)
Friday 9-7-12
Stacked N Jacked:
1) Box Jumps: 2 x 3 warm-up then total 10 quality reps trying to add height ever
y rep
2) Olympic High Bar Back Squats: 10, 7, 5 then 3-4 sets to ?nd 5RM
3A) Back Squats: 3 x 15-20 reps @ 60% of ?nal weight of #2 5RM
3B) Wide Stance DB Romanian Deadlifts: 3 x 8-10
4A) BW Lateral Lunges: 3 x 10 each leg
4B) Hanging Leg Raises: 3 x 10
Competitor:
Work Capacity/Mini-Comp:
1) AMRAP in 8:00
a) 350m row
b) 10 Wall Ball Shots 10 @ 20lb
c) 10 Pull-Ups
15 Minute Rest
2) Complete AFAP 21-15-9 of:
a) HSPU
b) KB OH Swing 1.5 Pood
c) 400 meter run after every round
15 Minute Rest
3) AMRAP in 6:00:
a) 135lb Snatch (Power or Full)
3
b) Burpee Over Bar 6
c) Toes 2 Bar
9
Saturday 9-8-12
Stacked N Jacked:
Rest Day:
Spend 20-30 minutes working on shoulder and thoracic mobility
Competitor:

Power:
1) Box Jumps: 2 x 3 warm-up then total 10 quality reps trying to add height ever
y rep
Strength:
2A) Front Squats: 7,5, then 3-5 sets to ?nd 5RM
2B) Wall Ankle Mobility Drill: 3-5 x 10 each leg
3) Back Squats: 1 x 20, 1 x 15+ @ 225lb
Lighten weight if needed to complete all reps, but no taking weight off for 2nd
set. Both
sets must be completed at same weight.
4) 10-15 Minutes of Skill Work (same skill as Wednesday
BE EFFICIENT &
RELAXED)
Monday 9-10-12
Stacked N Jacked:
1) Clapping or Slapping Push-Ups: 4 x 2-5
2A) Bench Press: 10, 7, 5 then 3-4 sets to ?nd 3RM
2B) Band Face Pulls: 3-4 x 10-12
3A) BB OH Press: 3 x 8-10
3B) Neutral Grip Pull-Ups or Chin-Ups: 3 x 6-8 (add weight if needed)
4A) Heavy DB Shrugs: 3 x 8-10
4B) Close Grip Push-Ups: 3 x 10-12
5) Weighted Spread Eagle Sit-Ups: 3 x 10
Competitor:
Power:
1) Snatch Balance: 3 x 3 (light & fast)
2) Snatch + 2 OHS: 7 x 1 rest 60 sec
3) Power Clean: 7 x 2 rest 60 sec
Strength:
4A) Bench Press: 10, 7, 5 then 3-5 sets to ?nd 3RM
4B) Weighted Pull-Ups: BW x SubMax, then 3-6 sets working up to 3RM
4C) BW Pull-Up Grip Chin Over bar Hold: 3-6 x Max 60 seconds
Work Capacity:
5) Complete AFAP:
a) Double Unders 70
b) 55lb KB Farmer Walk
100 Yards
c) Wall Ball Shots (20lb @ 10 )
60
d) 55lb KB Farmer Walk 100 Yards
e) Sit-Ups 50
f) 55lb KB Farmer Walk
100 Yards
g) Push-Ups
40
h) 55lb KB Farmer Walk 100 Yards
i) Toes 2 Bar
30
j) 55lb KB Farmer Walk 100 Yards
k) Burpees 20
l) 55lb Farmer Walk
100 Yards
m) Muscle-Ups 10
n) 55lb Farmer Walk
100 Yards
Tuesday 9-11-12
Stacked N Jacked:
1) BB Thruster: 6 x 3 (Focus on speed)
2A) Plate OH Step-Ups (12-16 ): 3 x 10-12 each leg
2B) Weighted Glute Bridges: 3 x 10-12seconds each leg
3A) Glute Ham Raises/45 degree Back Extensions: 3 x Max
15 (add weight if needed
)
3B) Bulgarian Split Squats: 3 x 8-10 each leg (dumb leg ?rst)
4) Sledgehammer (10lb+) or Medball Slam (16lb+) Tabata 8 Rounds of:

a) 20 Seconds SH Swing or MB Slam

b) 10 Seconds Rest
If performing SH swings, switch sides every round.
Competitor:
Power:
1) 1 Clean + 2 Front Squat + 1 Split Jerk: 71 rest 60 sec
2) 1 Power Snatch + 2 Behind the Head Push Presses: 71 rest 60 sec
Strength:
3) Back Squat: 8, 6, then 3-5 sets to ?nd 53RM
4) Plate OH Walking Lunges: 3 x 10 steps each leg
Work Capacity:
5) 10 x 20 Calorie Airdyne Sprints/30 Calorie Row
rest 90 sec between
Wednesday 9-12-12
Stacked N Jacked
Rest Day
Spend 20 30 minutes working on hip and hamstring mobility
Competitor:
Skill Work:
1) Pick One CF Speci?c Skill & Work It For 15 Minutes
^^ You will hammer this skill every Wednesday for the entire month of September.
The
goal is to be able to crush this skill by the end of the month.
Core:
2A) GHD Sit-Ups: 3 x 25
2B) Static Back Ext Holds: 3 x 20 seconds (hold plate on back if needed)
Mobility:
3) Spend 15 minutes hammering knee and ankle mobility
Thursday 9-13-12
Stacked N Jacked:
1A) Weighted Push-Ups: 3 x 12-15
1B) DB Rotate & Presses: 3 x 12
2A) One Arm DB Row: 3 x 30 seconds each arm (dumb arm ?rst)
2B) One Arm DB/KB OH Press: 3 x 10-12 each arm (dumb arm ?rst)
3) Complete 12 Rounds AFAP:
a) Tuck Jumps
12
b) Sit-Ups 12
Competitor:
Power:
1) 2 Cleans + 1 Jerk, 1 : 6 x 2
2) 3 Hang Snatch + 1 Heaving Snatch Balance: 6 x 1
Strength:
3A) Push Press (Use just enough leg drive to get bar up to chin/nose): 8, 6, the
n 3-5
sets to ?nd 3RM
3B) One Arm DB/KB Row: 3 x 30 seconds each arm (~15-25 reps)
3C) Feet Elevated HR Push-Ups: 3 x 15-20
Posterior Chain:
4) Iron Cross Glute Ham Raises: 3 x 6-10 (Keep form strict, do not break at hips
, and
use heavier band if needed)
Friday 9-14-12
Stacked N Jacked:
1) Box Jumps: 2 x 3 warm-up then total 12 quality reps trying to add height ever
y rep
2) Olympic High Bar Back Squats: 10, 7, 5 then 3-4 sets to nd 3RM

3) Back Squats: 3 x 15-20 reps @ 60% of nal weight of #2 3RM

4) KB/DB Swing: 4 x 8-10
5A) Overhead or Front Squat (OH Preferred): 3 x 8-10
5B) Hanging Leg Raises: 3 x 10
Competitor:
Work Capacity/Mini-Comp:
1) Complete AFAP:
10 Deadlifts (315/225)
40 Wall Ball Shots
8 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
4 Deadlifts
10 Wall Ball Shots
2 Deadlifts
Rest 15 Minutes
2) Complete AFAP:*
10 > 1
BB Thrusters (75/45)
OH KB Swing (70/55)
* All rounds must be unbroken. 3 burpee penalty tacked onto end of workout for e
very
unbroken round.
Rest 15 Minutes
3) 6:00 AMRAP:
Burpee Box Jumps (24/20) 10
Pull-Ups 20
Saturday 9-15-12
Stacked N Jacked:
1) EMOM for 8:00
60 Yard Sprints (rest is remainder of minute)
2) Spend 15-20 minutes working on shoulder and thoracic mobility
Competitor:
Power:
1) Box Jumps: 2 x 3 warm-up then total 12 quality reps trying to add height ever
y rep rest 30 seconds between each attempt
Strength:
2A) Front Squats: 7,5, then 3-5 sets to nd 3RM
2B) KB Sots Press: 3-5 x 8 (light)
3) Back Squats: 2 x 20, 1 x 15+ @ 225lb
Lighten weight if needed to complete all reps, but no taking weight off for 2nd
or 3rd set.
All sets must be completed at same weight.
4) 10-15 Minutes of Skill Work (same skill as Wednesday BE EFFICIENT &
RELAXED)
9/24/12
1) 1 Arm DB Snatch From Hang: 8 x 3 each arm* (60 seconds rest)
*if training for CrossFit, replace with BB Hang Squat Snatch: 6 x 2 (90 seconds
rest)
2) High Bar Touch n Go Box Squats: 8/6/4 warm-ups then 4-6 sets to find 5RM (90
seconds rest)
3) High Bar Tough n Go Box Squat: 1 set Max Reps @ 90% of 5RM above
3) 5 Rounds of:
a) Deadlift 5 reps @ 75-80% of 1RM
b) Lunge Jumps 5 reps each leg
4) Glute Ham Raises: 4 x 8-10 (30 seconds rest)

Tuesday 9/25/1
1) Pistol & Handstand Push-Up Ladder: 5 x 1> 6 (not for time)
Find a bench, safety bar, box, or other object if you cant perform full depth pis
tols and use it to touch and go.
If you cant perform handstand push-ups, perform a vertical wall-walk and hold in
vertical position for 5, 10, 15, 20, 25, 30 seconds.
If HSPUs are easy, then hand walk 1, 2, 3, 4, 5, 6 yards
Ladder will be performed the following way:
Left Foot Pistol x 1 > Right Foot Pistol x 1 > Handstand Push-Up x 1 > Left Foot Pi
stol x 2 > Right Foot Pistol x 2 > Handstand Push-Up x 2 > etc.
2) 5 Rounds with 3 minutes work/3 minutes rest of:
AMRAP
a) Muscle-Ups 3 (or 3/1 Pull-Up/Ring Dip Combo)
b) Toes 2 Bar 5
c) 40 Yard High Side Prowler Push @ 140lb (if no Prowler then 100 Meter Sprint)
Wednesday 9/26/12 WOD
1) BB Complex 4 sets, one set at each of following weights 75lb, 85lb, 95lb, 105
lb:
(60 seconds rest)
a) Deadlift 6
b) Bent Over Row - 6
c) Hang Clean - 6
d) Front Squat - 6
e) Push Press - 6
f) Back Squat - 6
g) Push-Ups 6
2A) Bench Press: 8/6/4 warm-ups then 4-6 x 5RM
2B) Band Pull-Aparts: 2 Overhand/2 Underhand 4 x 25 (60 seconds rest)
3) Bench Press: 1 set Max Reps @ 90% of 5RM above
4A) Weighted Pull-Ups: 4 x Sub-Max 6
4B) Ring/Blast Strap Flyes: 4 x 4 6 (60 seconds rest)
5) Strict Toes to Bar: 3 x 10 (30 seconds rest)
Thursday 9/27/12
1) BB Complex 4 sets, one set at each of following weights 75lb, 85lb, 95lb, 105
lb:
(60 seconds rest)
a) Deadlift 6
b) Bent Over Row - 6
c) Hang Clean - 6
d) Front Squat - 6
e) Push Press - 6
f) Back Squat - 6
g) Push-Ups 6
2A) Bench Press: 8/6/4 warm-ups then 4-6 x 5RM
2B) Band Pull-Aparts: 2 Overhand/2 Underhand 4 x 25 (60 seconds rest)
3) Bench Press: 1 set Max Reps @ 90% of 5RM above
4A) Weighted Pull-Ups: 4 x Sub-Max 6
4B) Ring/Blast Strap Flyes: 4 x 4 6 (60 seconds rest)
5) Strict Toes to Bar: 3 x 10 (30 seconds rest)
Friday 9/28/12
1) Sandbag Clean, Front Squat, and Press: 5 x 3 (90 seconds rest)*
*If training for CrossFit, replace with Hang Clean & Push Jerk: 7 x 2 (60 second
s rest)
2A) Heavy Weighted Lunges Increase Weight Each Set: 8 each leg, 6 each leg, 5
each leg, 4 each leg, 3 each leg
2B) Box Jumps @ 24 Box: 8, 6, 5, 4, 3 (60 seconds rest)

3) 3 Rounds AFAP (bar never touches ground even between rounds) of:
a) BB Push Press @ 115lb 8
b) BB Overhead Farmer Walk @ 115lb 60 Yards (if no space, then 20 seconds OH
hold)
4) FLR: Total 4 Minutes AFAP
Saturday 9/29
1) 3 Round AMRAP (with 5 minute recovery walk between rounds) of:
a) Burpees 60 seconds
b) Double-Unders 60 seconds
c) OH KB Swings 60 seconds
d) Butter y Sit-Ups 60 seconds
Monday 10/1
1) 1 Arm DB Snatch From Hang: 64 each arm (aim for nal weight from 9/24/12, but
must remain explosive)* (60 seconds rest)
*If training for CrossFit, replace with Hang Snatch: 3/2/2/2/2/1/1/1 (not a max
attempt,
but heavy) (60 seconds rest)
2) High Bar Touch n Go Box Squats: 8/6/4 warm-ups then 4-6 sets to nd 3RM (90
seconds rest)
3) High Bar Tough n Go Box Squat: 1 set Max Reps @ 90% of 3RM above
4) Perform 200m of:
a) Walking Lunges 3 each leg
b) Push Press 6
Using either a 45# bar (racked in squat position) or 2 25lb dumbbells (racked on
shoulders), perform 6 walking lunges, then 6 push press. Continue until you have
traveled 200 meters.
Bar or dumbbells can not touch ground entire time. Every time bar or dumbbells t
ouch
the ground, 5 burpee penalty is tacked onto end of workout.
5) Dumbbell Romanian Deadlifts: 4 x 10-12 (60 seconds rest)