5-31-12

Workout
Mobility
Warm-up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

5-30-12

Workout
Mobility
Warm-up
Strength WOD

4 Rounds NOT for Time

2   sDB Overhead Stepups
5   4 Pos Bent over Rows
10 Mixed Abs

5-29-12

Workout
Mobility
Warm-up
Strength WOD

3 Rounds for Time

350 m Run
10 Sandbag Cleans
10 Sandbag Zercher Squats

5-28-12

Workout
Mobility
Warm-up
Strength WOD

With a partner complete the following for time:

40 Squats

Then  4 Rounds of...
10 Ring Dips
20 sDB Ground to Overhead
40 Double Unders

Then 40 Burpees

Partition the reps any way that you wish.

Strength WOD's this Week:  OHS 5-5-5, Push Jerk 5-5-5, Hip Bridges 3x5, and Power Snatch 3-3-3-3.

5-24-12

Workout
Mobility
Warm-up
Strength WOD

5 Rounds For Time

10    Goblet Squats
10    Russian KB Swings
120' sKB Farmer's Carry

5-23-12

Workout
Mobility
Warm-up
Strength WOD

Perform 5 rounds of 1 minute of work and 1 minute of rest for as many rounds and reps as possible.

5   Pull ups
10 Sandbag Cleans
20 Lateral Bar Jumps

5-22-12

Workout
Mobility
Warm-up
Strength WOD

8 Minute AMRAP

10  dDB Ground to Overhead
20  Weighted Lunges (dDB by side)
10   Toes to bar

5-21-12

Here are some scheduling notes for this week.  We will not be having a Saturday morning workout this week. 

My tentative plans for the summer schedule are coming together.  If you have any requests for a time of day that works best for you please let me know.

Workout
Mobility
Warm-up
Strength WOD

5 Rounds for Time

5 Power Cleans (135/115)
15 Push ups

SWODS this week:  Back Squat 5-5-5, Shoulder Press 3-3-3-3, sLeg Deadlift 3x5 each, and Deadlift 3-2-1-1-1.

5-17-12

Workout

Mobility
Warm-up
Strength WOD

10 Min AMRAP

5   Burpees
10 KB Clean and Press
10 Russian KB Swing

5-16-12

Workout

Mobility
Warm-up x 1

Strength WOD

4 rounds not for time

5   4 pos Bent over Rows
5   Handstand Pushups
10 Lunges
2   Rope Climbs

5-15-12

Workout

Mobility
Warm-up x 1

Strength WOD


5 Rounds for Time

5 Renegade Rows
5 Box Jumps
5 Knees to Elbows

5-14-12

Workout

Mobility
Warm-up x 1

Strength WOD

Every Minute on the Minute for 15 Minutes

"DB Bear Complex"

5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

Strength WOD's for Week:  dKB Goblet Squat 5-5-5, Push Press 3-2-1-1-1, TGU 20/side, and Power Clean 3-3-3-3.

5-10-12

Workout

Mobility
Warm-up x 1
Strength WOD

5 rounds Not for Time

2      sDB Overhead Step up Complex
120' Waiters Carry with Weight Plate
10    Mixed ABS
10    Sledgehammer Strikes

For Mixed ABS, choose an ab exercise ie. L-sits, planks, KTE, TTB, dip bar knee raises, and KTE on floor.

5-9-12

Workout

Mobility
Warm-up x 1
Strength WOD

5 Rounds of 1 minute work/1 minute rest intervals for as many rounds and reps as possible.  Continue each round where you leave off the previous round.

10 Bulgarian Split Squats
10 dDB Ground to Overhead

5-8-12

Workout

Mobility
Warm-up x 1
Strength WOD

10 Min AMRAP

5   Ring Dips
10 sDB Bent Over Rows
20 Double Unders

5-7-12

Workout

Mobility
Warm-up x 1
Strength WOD

5 Rounds for time:

10 Squats
10 Situps
10 DB Push Press

Strength WOD's this week:  Front Squat 3-2-1-1-1, Bench Press 5-5-5, Weighted Pullups 3-3-3-3, and Power Snatch 3-2-1-1-1.

5-3-12

Workout

Warm-up x 1

Mobility

Strength WOD

4 Rounds for Time

350 m Run
10       Pull ups
10       Push ups

5-2-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5    Box Jumps
10  KB Clean and Press (5/5)
20  Russian KB Swings

5-1-12

Happy May Day!

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds for Time:

3 Power Clean
3 Front Squat
3 Push Press

Use Barbells if possible.  May scale to dumbbells if necessary.