2-28-11

Workout
Push Jerk
4-4-4-4

5 Rounds for Time
10 DB Push Press
10 Lateral Bar Jumps

2-25-11

Workout
Power Clean
3-2-1-1-1

For Time
10 Sandbag Clean
20 TTB
8 Sandbag Clean
16 TTB
6 Sandbag Clean
12TTB
4 Sandbag Clean
8 TTB
2 Sandbag Clean
4 TTB

2-24-11

Workout

Back Squat
3-3-3-3

For time:
10 Handstand Pushups
25 KB Swings
500 m Row
25 KB Swings
10 Handstand Pushups

2-23-11

Workout
Shoulder Press
3-2-1-1-1

Then...
10 Min AMRAP
10 DB Ground to Overhead (5 each)
10 Box Jumps
10' Waiters Carry (R)
10' Waiters Carry (L)

2-22-11

Workout

Single Leg Deadlift
4-4-4-4

Then...

For Time:
20-16-12
Burpees
Lunges

2-21-11

Workout

Overhead Squat
5-5-5

Then...
10 "Cindy"  AMRAP of
5 Pullups
10 Push ups
15 Squats

2-18-11

Workout

3 Rounds for Max Reps(Cal)
60 Sec Barbell Push Press (45/75 lbs
60 Sec Rest
60 Sec Pull ups
60 Sec Rest
60 Sec Row for Calories
60 Sec Rest

2-17-11

Workout

Power Snatch
3-2-1-1-1

For Time...
30-20-10
DB Snatch (20/40)
Box Jumps (20"/24")

2-16-11

Workout

Front Squat
3-3-3-3

Then...
10 Min AMRAP
7 KB Swings
7 Squat Jumps
7 Toes to Bar

2-15-11

Workout

Bench Press
3-3-3-3

4 Rounds for Time
20 Double Unders
10 Renegade Rows

2-14-11

Workout
Deadlift
3-2-1-1-1

10 Minutes, Every Minute on the Minute
5 DB Deadlift
5 DB Hang Clean
5 DB Thruster

Post Weight used.
If you don't complete a round within the minute, continue until you are done and then sit out the rest of that minute.

2-11-11

Workout
Back Squat
5-5-5

Then...
For time:
15 Burpees
Then
4 rounds
10 DB Lunges
10 DB Snatch (5 Right/5 Left)
*DB's 20lbs/40lbs

2-10-11

Workout

Push Jerk
3-2-1-1-1

Then...

3 rounds for time
30 KB/DB Swings
20 Push-ups
10 Box Jumps

2-9-11

Workout
Power Cleans
2-2-2

Then...
"Lynne"
5 rounds of Max Reps
Bench Press (Men BW/ Women 1/2 BW)
Followed immediately by max reps Pull ups

2-8-11

Workout

Thruster
5-5-5
For Time...
20 Double Unders
2 DB Bent Over Rows
18 Double Unders
4 DB Bent Over Rows
...
2 Double Unders
20 DB Bent Over Rows

Split all rows in half Right and Left.

2-7-11

Workout

Shoulder Press
3-3-3-3

5 Rounds for time
5 Deadlift (1 1/2 x BW)
10 Toes to Bar

* Scale Deadlift to appropriate level.  Same with toes to bar.

2-4-11

Single Leg Deadlift
3-3-3-3 each leg



Then...
5 rounds for time
6 Pull ups
9 Kettlebell swings  (26/44)
12 Barbell Lateral Jumps

2-3-11

Workout

Overhead Squat
3-3-3-3

Then...

5 Rounds for time

3 Power Cleans  (135/95)
6 Push ups
9 Squats

2-2-11

Workout
3 Rounds of the Following:
In 5 minutes complete:
Row 500 m
Unbroken Pull-ups (at your scale)
Push Press (95/65) 
  (if crowded, we will switch to dumbbells at 40/20)

Record total reps of Pull-ups and Push Press separately for each round.

2-1-11

Check out this link for a good article on strength training as it relates to fat loss.


Workout
Power Snatch
3-3-3-3
Then...
4 rounds for Max Reps
30 Sec Burpees
30 Sec Rest
30 Sec Anchored Situps
30 Sec Rest