Workout
Mobility
Warm Up
Strength WOD
Against a 10 minute running clock, complete the rowing followed by as many rounds as possible of the exercises that follow.
500 m Row
Then...
AMRAP
10 Push ups
10 Russian KB Swings
Thursday, December 20, 2012
Wednesday, December 19, 2012
12-19-12
Workout
Mobility
Warm Up
Strength WOD
5 Rounds Not For Time
2 sDB Overhead Step up
120' dKB Farmer's Carry
10 Suppine Ring Rows
10 Bulgarian Split Squats (5/5)
Mobility
Warm Up
Strength WOD
5 Rounds Not For Time
2 sDB Overhead Step up
120' dKB Farmer's Carry
10 Suppine Ring Rows
10 Bulgarian Split Squats (5/5)
Tuesday, December 18, 2012
12-18-12
Workout
Mobility
Warm Up
Strength WOD
Complete 5 Cycles of 1 minute work / 1 minute rest for AMRAP of the following.
5 Pull ups
10 dDB Push Press
15 Squats
Mobility
Warm Up
Strength WOD
Complete 5 Cycles of 1 minute work / 1 minute rest for AMRAP of the following.
5 Pull ups
10 dDB Push Press
15 Squats
Monday, December 17, 2012
12-17-12
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
10 dDB Ground to Overhead
10 Toes to Bar
10 Ring Dips
Strength WOD's This Week: Overhead Squats (3-3-3-3), Push Jerk (3-3-3-3), Hip Bridges (3x5), and Power Clean (3-2-1-1-1).
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
10 dDB Ground to Overhead
10 Toes to Bar
10 Ring Dips
Strength WOD's This Week: Overhead Squats (3-3-3-3), Push Jerk (3-3-3-3), Hip Bridges (3x5), and Power Clean (3-2-1-1-1).
Thursday, December 13, 2012
12-13-12
Workout
Mobility
Warm Up
Strength WOD
4 Rounds Not For Time:
10 Double Unders
5 4 Position sDB Bent Over Rows
10 Ball Slams
10 DB Bench Press
Mobility
Warm Up
Strength WOD
4 Rounds Not For Time:
10 Double Unders
5 4 Position sDB Bent Over Rows
10 Ball Slams
10 DB Bench Press
Wednesday, December 12, 2012
12-12-12
Workout
Mobility
Warm Up
Strength WOD
12 Minute AMRAP
12 dDB Push Press
12 Bulgarian Split Squats (6/6)
120' dKB Farmer's Carry
Mobility
Warm Up
Strength WOD
12 Minute AMRAP
12 dDB Push Press
12 Bulgarian Split Squats (6/6)
120' dKB Farmer's Carry
Tuesday, December 11, 2012
12-11-12
Workout
Mobility
Warm Up
Strength WOD
Complete 5 Cycles of 1 minute work / 1 minute rest for AMRAP:
5 Box Jumps
5 Renegade Rows
Mobility
Warm Up
Strength WOD
Complete 5 Cycles of 1 minute work / 1 minute rest for AMRAP:
5 Box Jumps
5 Renegade Rows
Monday, December 10, 2012
12-10-12
Workout
Mobility
Warm Up
Strength WOD
For Time:
1-2-3-4-5-6-7-8-9-10
sKB Goblet Squats
Russian KB Swings
Strength WODs This Week: Front Squat (5-5-5), Shoulder Press (3-3-3-3), sLeg Deadlift (3x5), and Power Snatch (4-4-4-4).
Mobility
Warm Up
Strength WOD
For Time:
1-2-3-4-5-6-7-8-9-10
sKB Goblet Squats
Russian KB Swings
Strength WODs This Week: Front Squat (5-5-5), Shoulder Press (3-3-3-3), sLeg Deadlift (3x5), and Power Snatch (4-4-4-4).
Thursday, December 6, 2012
12-6-12
Workout
Mobility
Warm Up
Strength WOD
Against a 10 minute clock perform
500 m Row
Followed by AMRAP of
10 sKB Clean and Press (5/5)
10 Lunges (5/5)
Mobility
Warm Up
Strength WOD
Against a 10 minute clock perform
500 m Row
Followed by AMRAP of
10 sKB Clean and Press (5/5)
10 Lunges (5/5)
Wednesday, December 5, 2012
12-5-12
Workout
Mobility
Warm Up
Strength WOD
5 Rounds Not for time
30 Second Plank Holds
2 sDB Overhead Step ups
1 Rope Climb (If scaled to feet on floor, do 3 climbs)
5 dDB Lateral Raises
Mobility
Warm Up
Strength WOD
5 Rounds Not for time
30 Second Plank Holds
2 sDB Overhead Step ups
1 Rope Climb (If scaled to feet on floor, do 3 climbs)
5 dDB Lateral Raises
Tuesday, December 4, 2012
12-4-12
Workout
Mobility
Warm Up
Strength WOD
5 Cycles of 1 minute work / 1 minute rest. Continue each round where you left off the previous round.
3 Power Clean (60%-70% of 1 RM)
6 Toes to Bar
9 Push ups
Mobility
Warm Up
Strength WOD
5 Cycles of 1 minute work / 1 minute rest. Continue each round where you left off the previous round.
3 Power Clean (60%-70% of 1 RM)
6 Toes to Bar
9 Push ups
Monday, December 3, 2012
12-3-12
Workout
Mobility
Warm Up
Strength WOD
For Time:
Complete 10-9-8-7-6-5-4-3-2-1 of:
Pull ups
Sandbag Zercher Squats
Strength WODs for week: dKB Goblet Squats (5-5-5), Push Press 3-2-1-1-1, Turkish Get-ups (20 per side), and Deadlift (3-3-3-3).
Mobility
Warm Up
Strength WOD
For Time:
Complete 10-9-8-7-6-5-4-3-2-1 of:
Pull ups
Sandbag Zercher Squats
Strength WODs for week: dKB Goblet Squats (5-5-5), Push Press 3-2-1-1-1, Turkish Get-ups (20 per side), and Deadlift (3-3-3-3).
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