11-29-12

Workout
Mobility
Warm Up
Strength WOD

12 Minute AMRAP

10 dDB Push Press
10 Lateral Bar Jumps
10 Sit ups
10 sDB Bent over Rows

11-28-12

Workout
Mobility
Warm Up
Strength WOD

10 rounds for Time

5   sKB Goblet Squats
5   Russian KB Swing
60' sArm Farmer's Carry
60' sArm Farmer's Carry

11-27-12

Workout
Mobility
Warm Up
Strength WOD

For Time:

Row 500 m

Then...

5 Rounds of

5  Knees to Elbows
10 sDB Ground to Overhead
5   Ring Dips

11-26-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   Pull ups
10 Lunges
10 KB Clean and Press

Strength WOD's this Week:  Back Squat (5-5-5), Bench Press (3-3-3-3), Weighted Pull ups (3-3-3-3), and Power Clean (2-2-2-2-2).

11-22-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds Not For Time

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

11-21-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 2 minutes work 1 minute rest

5 HSPU
5 Pull ups
5 dDB Front Squats

11-20-12

Workout
Mobility
Warm Up
Strength WOD

For Time:

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

11-19-12

Starting this week, we will add a three week cycle similar to what the High School kids did this summer as an option.  The workouts will repeat for 3 weeks.  Your goal if you follow this cycle is to try to find places within the workout to improve each week.  I will post that cycle at the bottom of today's post.

If anyone is interested in a 7:00 workout on Thursday or Friday this week let me know.  I will not plan on coming in unless someone else would like to.

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

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

Strength WODs this week:  Overhead Squats (5-5-5), Push Jerk 5-5-5, sLeg Hip Bridges (3x5), and Power Snatch (3-2-1-1-1)


3 Week Cycle

Day 1 

Mobility

Warm-up

1a)  Box Squat 8 x 4-6  (Look to increase with each round.  Count warm up set as the first set.  We do not want a failed rep.)

1b)  Box Jumps 8 x 3  (Look to increase the height of the box) 

2a)  Deadlift  4x2 (First two sets should still be in the warm-up range) 

2b)  sDB Overhead Step ups 4 x 2 in each position (4 different positions)

3)  7 rounds of the following

• 5 Hip Bridges (hold at the top for 3 count) 
• 5 Burpees  as fast as you can.  Rest as necessary after 5 burpees.

Day 2

Mobility

Warm-up

1a)  Power Clean 6x2

1b) Pull ups 6 x sub max

2a) Sandbag Deadlift, Clean, F-Squat, Press complex 3 x 5

2b) dDB Weighted Lunges 3 x 10

3)  3 rounds For Time:

• 10 Russian KB Swings
• 10 Toes to Bar
• 10 Push ups

Day 3

Mobility

Warm-up

1a)  Bench Press 5 x 4-6 (@11x1)

1b)  Supine Ring Rows 5 x sub max

2a)  dDB Push Press 4 x 6-8 

2b)  Renegade Rows 4 x 5

3) Plank Series  (Max hold in each position.  Rest 30 sec - 1 minute between each one)

• On Elbows
• Push up Position
• On Right Forearm
• On Left Forearm

11-15-12

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

2     sDB Overhead Step-Up Complex
5     Knees to Elbows
10   Renegade Rows

11-14-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10   Bulgarian Split Squats
10   sKB Clean and Press
120' sKB Farmer's Carry

11-13-12

Workout
Mobility
Warm Up
Strength WOD

5 Cycles of 1 Minute Work / 1 Minute Rest

5 Burpee Pull ups
5 Box Jumps

Sub 5 Burpees followed by 5 Ring rows for Burpee pull ups

11-12-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 dDB Deadlift
5 dDB Squat Cleans
5 dDB Thruster


Strength WOD's For Week:  Front Squat (3-2-1-1-1), Shoulder Press (5-5-5), sLeg Deadlift (3x5), and Deadlift (4-4-4).

11-8-12

Workout
Mobility
Warm Up
Strength WOD

3 Rounds Each For Time  (Rest at least 1 minute between rounds)

500 m Row
10 dDB Ground to Overhead

11-7-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

10 Push ups
12 Weighted Lunges
14 Russian KB Swings

11-6-12

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 dDB Push Press
20 Double Unders
5 Pull ups  (If Ring Rows are your substitute, do 10)

11-5-12

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

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

Strength WOD's For Week:  dKB Goblet Squats (5-5-5), Push Press (3-3-3-3), Turkish Get-ups (20 each side), and Power Clean (4-4-4).

11-1-12

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
10  sArm DB Bent Over Rows