8-30-12

Workout

Mobility
Warm-up
Strength WOD

5 Rounds Not For Time

5      Burpees
2      sDB Overhead Step up
120' Farmer's Carry

8-29-12

Workout

Mobility
Warm-up
Strength WOD

Complete As Many Rounds/Reps As Possible in 5 Cycles of 2 Minutes of Work / 1 Minute of Rest

5 Handstand Pushups
5 Pull ups
5 dDB Front Squats

8-28-12

Remember...For the next 3 days there will not be a 7:00 am workout time.

Workout

Mobility
Warm-up
Strength WOD

For Time:

10 Box Jumps
1   Renegade Row
9   Box Jumps
2   Renegade Rows
...
1   Box Jump
10 Renegade Rows

8-27-12

It's back to school time again and with that comes some changes to our schedule.  This week's schedule looks like this.

•  Monday:  6:00 am, 7:00 am, and 5:00 pm
• Tuesday:  6:00 am and 5:00 pm
• Wednesday:  6:00 am and 5:00 pm
• Thursday:  6:00 am and 5:00 pm
• Friday:  6:00 am, 7:00 am, and 5:00 pm.

I will be coming out with some changes to the schedule and to how our gym is run in the upcoming months...stay tuned for more details.

Workout

Mobility
Warm-up
Strength WOD

5   dDB Ground to Overhead
10 Bulgarian Split Squats
15 Double Unders

Strength WOD's this week:  OHS 5-5-5, Push Jerk 5-5-5, Hip Bridges 3x5, and Power Snatch 2-2-2-2-2.

8-23-12

Workout

Mobility
Warm-up
Strength WOD

4 Rounds NOT for Time

2   sDB Overhead Step-up complex
5   KTE
10 Renegade Rows

8-22-12

Workout

Mobility
Warm-up
Strength WOD

10 Minute AMRAP

10   Bulgarian Split Squats (5/5)
10   sKB Clean and Press  (5/5)
120' Farmers Carry

8-21-12

Workout

Mobility
Warm-up
Strength WOD

5 Cycles of 1 Minute Work / 1 Minute Rest

5 Burpee Pullups
5 Box Jumps

8-20-12

Workout

Mobility
Warm-up
Strength WOD

5 Rounds For Time

5 DB Deadlift
5 DB Hang Squat Clean
5 DB Thruster


Strength WODs This Week:  Front Squat 3-2-1-1-1, Shoulder Press 5-5-5, sLeg Deadlift 3x5 each, and Deadlift 3-2-1-1-1.

8-16-12

Workout

Mobility
Warm-up
Strength WOD

3 Rounds Each For Time with a 1 minute Rest between rounds

350 m Run
10       dDB Ground to Overhead

8-15-12

Workout

Mobility
Warmup
Strength WOD


10 Minute AMRAP

10 Push ups
12 Weighted Lunges
14  Russian KB Swings

8-14-12

Workout

Mobility
Warmup
Strength WOD

5 Rounds for Time

5   dDB Push Press
30 Double Unders
5    Pull ups  (10 Ring Rows)

8-13-12

Here is a Scheduling note for this week...On Monday, Tuesday and Wednesday I will be leaving shortly after 7:00.  The gym will still be open at 7:00 for a workout, but I will not be there.

You can plan on seeing some changes to the schedule starting the week of August 27 as we get into back to school mode. 


Workout

Mobility
Warmup
Strength WOD

10 Minute AMRAP

10 Sandbag Clean and Press
10 Sandbag Zercher Squats
120' Sandbag Carry

1 Burpee penalty for setting bag down other than to touch floor on Clean and Press

Strength WODs for Week:  dKB Goblet Squats (3-3-3-3), Push Press (5-5-5), TGU 20/side, and Power Clean (3-2-1-1-1)

8-9-12

Workout
Mobility
Warm-up
Strength WOD

4 Rounds Not for Time

10 Bulgarian Split Squats
10 sKB Clean and Press
120' sArm Waiter's Carry (60'/60')
10 sDB Bent over rows (5/5)

8-8-12

Workout
Mobility
Warm-up
Strength WOD

For Time:

350 m Run
5         Renegade Rows
700 m Run
10       Renegade Rows
350 m Run
5         Renegade Rows

8-7-12

Workout
Mobility
Warm-up
Strength WOD

5 Cycles of 1 Minute Work / 1 Minute Rest for as many rounds/reps as possible

3  HSPU
6  Pull ups
9  Goblet Squats

8-6-12

Workout
Mobility
Warm-up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

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

8-2-12

Workout
Mobility
Warm-up
Strength WOD

3 Rounds For Time

350 m Run
5 Dips
10 Lunges
15 Russian KB Swings

8-1-12

Workout
Mobility
Warm-up
Strength WOD

10 Minute AMRAP

10 DB Push Press
10 KTE
120' Farmer's Carry