12-31-13

Workout

Mobility
Warm-up 

10 Min AMRAP

5     dDB Ground to Overhead
10   Goblet Squats
120' sArm Farmer's Carry (60' R/60'L)

12-30-13

Workout

Mobility
Warm-up 

5 Rounds

3   Burpee Pull ups
6   Double Unders
9   Kettle Bell Swings
12 Lunges

12-26-13

Workout

Mobility
Warm-up 


7 Rounds of 2 min work/2 min rest For as Many Rounds As Possible
10 sDB Ground to Overhead  (5/5)
10 Box Jumps (20/24)
10 sDB Bent over Rows (5/5)

12-23-13

Workout

Mobility
Warm-up   

1)  For 5 Cycles complete AMRAP of the following for 3 minutes of work followed by 1 minute of rest.

• Power Clean x 3 (60% of 1 rm or 135/95 whichever is higher)
• Push ups x 6
• Squats x 9  

"The Chief"

12-20-13

Workout

Mobility
Warm-up   

1a)  Shoulder Press
        3-3-3-1-1-1
1b)  Power Pulls from Floor
       4-4-4-4-4 (+5 lbs to last week)
1c)  GHD Glute Ham Raises
       5-5-5-5-5

12-19-13

Workout

Mobility
Warm-up   

1) Every 5 Minutes for 25 Minutes complete

• Front Squats 3-3-3-1-1-1
• 5 Hang Power Clean (add 5 lbs to last week)
• 5 Supine Ring Rows         

    Increase weight on Front Squats each round.

12-18-13

Workout

Mobility
Warm-up   

2 Minute AMRAP x 5

(Rest 2 minutes between rounds.  Start each 2 minute segment where you left off the previous segment.)

• 5 Goblet Squat (KB)
• 10 KB Swing
• 20 Lunges (No Weight)
• 120' sKB Farmer's Carry (60' R/60' L)

12-17-13

Workout

Mobility
Warm-up   

1)  Every 4 Minutes for 20 Minutes complete

• 6 Bench Press (increase last week's weight by 5-10 lbs)
• 6 dDB Step ups (16"/20")  

     *Hold the Dumbbells by your side on the step ups.

12-16-13

Workout

Mobility
Warm-up   

1)  Deadlift
     3-3-3-1-1-1

2)  4 Rounds for Time

• 5 dDB Push Jerk  (20/40)
• 5 Pull ups
• 10 Bulgarian Split Squats (5/5)  (No Weight)

12-13-13

Workout

Mobility
Warm-up   

1a)  Shoulder Press
        3-3-3-3-6
1b)  Power Pulls from Floor
       4-4-4-4-4 (+5 lbs to last week)
1c)  GHD Glute Ham Raises
       5-5-5-5-5

12-12-13

Workout

Mobility
Warm-up   

1) Every 5 Minutes for 25 Minutes complete

• Front Squats 5-5-3-3-3
• 5 Hang Power Clean (add 5 lbs to last week)
• 5 Supine Ring Rows         

    Increase weight on Front Squats each round.

12-11-13

Workout

Mobility
Warm-up   

1) 10 Minute AMRAP

• 5 Goblet Squat (KB)
• 10 KB Swing
• 20 Lunges (No Weight)
• 120' sKB Farmer's Carry (60' R/60' L)

12-10-13

Workout

Mobility
Warm-up   

1)  Every 4 Minutes for 20 Minutes complete

• 6 Bench Press (60% 1 RM) or if you did this workout last week increase by 5-10 lbs
• 6 dDB Step ups (16"/20")  

     *Hold the Dumbbells by your side on the step ups.

12-9-13

Workout

Mobility
Warm-up   

1)  Deadlift
     5-5-3-3-3

2) 8 Minute AMRAP

• 5 dDB Push Jerk  (20/40)
• 5 Pull ups
• 10 Bulgarian Split Squats (5/5)  (No Weight)

12-6-13

Workout

Mobility
Warm-up   

1a)  Shoulder Press
       5-5-5-5-5
1b)  Power Pulls from Floor
       4-4-4-4-4
1c)  GHD Glute Ham Raises
       5-5-5-5-5

Power pulls from the floor are the first part of a power clean.  Pull the bar off the floor until you reach triple extension (ankles, knees, and hips).  We should be looking at about 60% of 1 RM on Power clean.

12-5-13

Workout

Mobility
Warm-up   

1) 5 Rounds for Time

• 5 Goblet Squat (KB)
• 15 KB Swing
• 120' sKB Farmer's Carry (60' R/60' L)

12-4-13

Workout

Mobility
Warm-up   

1) Every 5 Minutes for 25 Minutes complete

• 5 Front Squats
• 5 Hang Power Clean (60% of 1 RM on Power Clean)
• 5 Supine Ring Rows         

    Increase weight on Front Squats each round.

12-3-13

Workout

Mobility
Warm-up   

1)  Every 4 Minutes for 20 Minutes complete

• 6 Bench Press (60% 1 RM)
• 6 dDB Step ups (16"/20")   

     *Hold the Dumbbells by your side on the step ups.

12-2-13

Workout

Mobility
Warm-up   

1)  Deadlift
     5-5-5-5-5

2)  4 Rounds for Time

• 5 dDB Push Jerk  (20/40)
• 5 Pull ups
• 10 Bulgarian Split Squats (5/5)  (No Weight)

11-29-13

Workout

Mobility
Warm-up  

5 Rounds Not For Time

• 2 sDB Overhead Step up Complex
• 4 sDB 4 Position Bent over Rows
• 6 GHD Glute Ham Raises
• 8 Burpees

11-27-13

Workout

Mobility
Warm-up   

1)  Every 2 Minutes for 20 Minutes

• 2 Power Cleans
• 5 Push ups

As part of your warm up, work up to about 70% of 1rm Power Clean.  You can increase the weight as you go on power cleans.

11-26-13

Workout

Mobility
Warm-up   

1) Push Press
     5-5-5
2)  5 Rounds for Time

• 5 Pull-ups
• 10 Kettlebell Swings
• 20 Situps

11-25-13

Workout

Mobility
Warm-up   

1)  Overhead Squats
      3-3-3-3
2)  10 Minute AMRAP

• 10 dDB Ground to Overhead
• 10 Toes to Bar
• 10 Ring Dips

11-22-13

Workout

Mobility
Warm-up    

1)  Every 2 Minutes for 20 Minutes

• 3 Turkish Get ups
• 10 KB Swings

*The first two minute segment do your TGU on the Right side and then alternate sides the next two minute segment.

11-21-13

Workout

Mobility
Warm-up    

1)  Every 2 Minutes for 20 minutes

• 2 Power Snatches
• 8 Push ups

Increase your snatch weight as you go.

11-20-13

Workout

Mobility
Warm-up    

1) Bench Press 5-5-5

2)  10 Minute AMRAP

• 5 Pull ups
• 10 sDB Ground to Overhead (40/20)
• 120' Waiter's Carry (Weight Plate)

11-19-13

Workout

Mobility
Warm-up    

1)  Every three minutes for 15 Minutes complete the following...

• 5 Front Squats (70% of 1 RM)
• 3 Box Jumps 

(Make sure you warm up to your starting weight of 70%.  You may look to increase each round.)

Rest 3-5 Minutes

2)  Max Reps Push ups
(Stop counting when you can no longer do any more push ups with out resting.  Also stop if form  deteriorates.)

11-18-13

Workout

Mobility
Warm-up    

1)  Work up to the deadlift weight for the workout.

2)  For Time
10,9,8,7,6,5,4,3,2,1
Deadlift (155/95)
Burpees

11-14-13

Workout

Mobility
Warm-up    

1)  Shoulder Press
         3-3-3-3

2)  5 Rounds for Time

• 5 Goblet Squats
• 10 KB Swings
• 120' sArm Farmer's Carry R
• 120' sArm Farmer's Carry L

  (Try to use same KB for all exercises.)

11-13-13

Workout

Mobility
Warm-up    

1a)  sLeg Deadlift x 5(each leg) x 3
1b)  Strict Pull ups x max x 3

2a)  sArm Overhead Step up complex x 2 x 4
2b)  GHD Glute Ham Raise x 8 x 4
        (Sub supermans)

3)  100 Push ups for time

11-12-13

Workout

Mobility
Warm-up   

5 Rounds for Time

10 Barbell Lunges (95/65)
20 Double Unders

11-11-13

Happy Veterans Day!

I would personally like to thank all of those who have served our country and to those who are currently serving.  Yours is a debt that our country will never be able to fully pay!

Workout

Mobility
Warm-up   

Every 4 Minutes for 28 Minutes complete the following.

3 Power Clean (Start at about 60% of 1 RM and look to increase as you go)
6 Toes to Bar
9 Push ups

11-8-13

Make up Day

Either make up a workout that you missed earlier in the week or 2000 m row for time.

11-7-13

Workout

Mobility
Warm-up    

1a) Back Squat 1-2-3-1-2-3-1-2-3
1b) GHD Glute Ham Raises 3-6-9-3-6-9
1c) Shoulder Press 1-2-3-1-2-3-1-2-3

This Workout is not for time but there is a 30 minute time cap.

Work at 70% - 85% of 1 RM on Back Squat and Shoulder Press.

Sub for GHD Glute Ham Raise is supermans.

11-6-13

Workout

Mobility
Warm-up    

1a)   Hip Bridges x 5 x 3
1b)  Overhead Squat with PVC x 5 x 3

2)  For Time:  21-15-9

• Front squat (95/65)
• Toes to Bar

Scaling options:  Goblet squat.  Knee ups.

Time Cap: 20 Minutes

11-5-13

Workout

Mobility
Warm-up     

1) Power Snatch 3-2-1-1-1

2)  5 Rounds for Time

• 5 Power Snatch (60% of today's 1rm)
• 10 Pull ups
• 20 KB Swings

There is a 12 minute time cap on today's workout.

11-4-13

Today some of us at the gym are starting a 30 day Paleo challenge.  Comment on my Trinity Strength and Conditioning Facebook page if you would like an invite to our group.

Workout

Mobility
Warm-up     

1)  Every 2 minutes for 20 minutes complete the following.

• 2 Split Jerks (70-90% of 1 rm) 
• 10 DB Lunges (Goblet Position)

Try to work up to 90+% of 1 rm for last 3-5 sets.

11-1-13

Workout

Mobility
Warm-up    

1a)  Overhead Squat w/ PVC x 5 x 3
1b)  Toes to Bar x 5 x 3

2)  5 Rounds For Time:

• 5 Overhead Squats (65/45)
• 50 Double Unders (150 singles)

Time Cap 20 Minutes

10-31-13

Workout

Mobility
Warm-up    

Not For Time
1a)  Reverse Lunges x 5 (each leg) x 5
1b)  Weighted Pull ups x 3 x 5
1c)  Kick up into a handstand on the wall x 5 x 5
1d)  sLeg Deadlift x 5 (each leg) x 5

* Substitute wall walks for kicking up to a handstand if you do not feel comfortable.

2)  Sometime during or after the first part of the workout complete a 1000 m Row.

10-30-13

Workout

Mobility
Warm-up    

1) Every Other Minute for 20 Minutes

• 5 Deadlifts (185/135)
• 7 Box Jumps
• 9  Sit ups

Scale Deadlift weight accordingly.

10-29-13

Workout

Mobility
Warm-up    

1)  Every Other Minute for 20 Minutes Complete the following:

• 1 Shoulder Press
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

The Bar should start on the floor.
Use 60 - 85% of 1RM of Shoulder Press.  Make sure that you do not compromise your form.

2)  50 Hang Power Cleans for time (115/65)
*Every time that you put the bar down, complete 3 Burpees.

10-27-13

Workout

Mobility
Warm-up   
    
1)  For Time:

• Row 750 m or Run 700 m

     Then... 4 rounds of

• 5 Front Squats (155/95)
• 5 Sit ups
• 5 Pull ups
• 10 Lunges

Time Cap of 30 minutes.

10-25-13

Workout

Mobility
Warm-up    

1) 4 rounds not for time Empty Barbell or PVC

• 3 Deadlifts
• 3 Clean Pulls
• 3 Hang Power Cleans
• 3 Front Squats

2)  For 5 Cycles complete AMRAP of the following for 3 minutes of work followed by 1 minute of rest.

• Power Clean x 3 (60% of 1 rm or 135/95 whichever is higher)
• Push ups x 6
• Squats x 9  

"The Chief"

10-24-13

Workout

Mobility
Warm-up     

Not For Time
1a)  sLeg Deadlift x 5 (each leg) x 5
1b)  GHD Glute Ham Raise x 5 x 5
1c)  Weighted Pull ups x 3 x 5
1d)  Handstand Push ups x 5 x 5

10-23-13

Workout

Mobility
Warm-up    

1) Shoulder Press  5-5-5

2)  For Time:

• 500 m Row
• Then 5 Rounds of 
•  10 Thrusters (45/30)
• 6    Pull ups

10-22-13

Workout

Mobility
Warm-up     


1)  Every Three minutes for 21 minutes...

• 3 Back Squats @ 80% of 1 rm
• 8 Ring Dips

Be ready to help spot and set your weight after you do your dips.

10-21-13

Workout

Mobility
Warm-up     

1)  4 rounds not for time Empty Barbell or PVC

• 3 Deadlifts
• 3 Power Cleans
• 3 Front Squats
• 3 Shoulder Press
• 3 Push Press
• 3 Push Jerks

2)  For Time:

• 30 Power Clean and Jerk (135/95)   

         Scale appropriately.
         If you struggle with proper form on the Power Clean, scale workout to 10 sets of 3 of hang muscle clean and press.

"Grace"

10-18-13

Workout

Mobility
Warm-up    

1)  5 Rounds for Max Reps of

• Body Weight Bench Press
• Pull ups

Scale Bench Press to 75%, 50%, or 25%

"Lynne"

10-17-13

Workout

Mobility
Warm-up    

1)  Every Minute on the Minute for 5 minutes

• 3 Overhead Squat @ 60% of 1 rm

2)  4 Rounds Each for Time:

• Row 250 m
• 13 Thrusters
• 8 Pull ups

Rest at least two minutes between rounds.

10-16-13

Workout

Mobility
Warm-up    

1)  3 Rounds Not For Time

• 10 TTB
• 10 Ring Dips
• 10 Pistols (sLeg Squats)
• 20 Double Unders

Note:  For Pistols, if you can't do them, try doing them off a box, to a box or using a rope for assistance.

Being that the workout is not for time make sure to attempt double unders.

10-15-13

Workout

Mobility
Warm-up   

1)  EMOTM Hang Squat Cleans x 2 (@50% of 1 RM Power Clean) x 7 rounds

2)  "Diane"
21-15-9
Deadlifts (225/155)
Handstand Push ups

*Suggested Scaled weights (185/155) or (135/95)

10-14-13

Workout

Mobility
Warm-up    

1)  Push Jerk
      3-3-3-3

2)  5 Rounds for Time

•  10 Push ups
•  10 sKB Overhead Squats (44/26)

Post Time to comments.

10-11-13

Workout

Mobility
Warm-up   

1a)  sLeg Deadlift x 5 x 3
1b)  GHD Glute Ham Raise x 10 x 3

2a)  Turkish Get ups x 3 (each side) x 5
2b)  Planks x 30 sec x 5

10-10-13

Workout

Mobility
Warm-up   

1)  Barbell Lunges 3-3-3-3

2) For Time "LA Baseline"

• 500 m Row
• 40 Squats
• 30 Situps
• 20 Push ups
• 10 Pull ups

10-9-13

Workout

Mobility
Warm-up   

1)  Power Clean 3-2-1-1-1

2)  5 Rounds Not For Time

• 2 sDB Overhead Step up
• 1  4 Position Bent over Row
• 10 Mixed Abs (knee ups, KTE, TTB, etc)

10-8-13

Workout

Mobility
Warm-up   

1)  Bench Press 3-2-1-1-1

2)  5 Rounds for Time

• 5 Pull ups
• 10 sKB Goblet Squats
• 15 Russian KB Swings

10-7-13

Workout

Mobility
Warm-up   

1)  Front Squat 3-3-3-3

2)10 Minute AMRAP

• 5 dDB Ground to Overhead
• 10 Sit ups
• 15 Squats

10-4-13

Workout

Mobility
Warm-up   

1)  Power Snatch 4-4-4-4

2)  For Time

• 10 dDB Push Press
• 1 Box Jump
• 9 dDB Push Press
• 2 Box Jumps
• Continue Pattern...
• 1 dDB Push Press
• 10 Box Jumps

10-3-13

Workout

Mobility
Warm-up   

1a)  Clean Pulls x 3 x 4
1b)  L-Sit x max x 4


2)  Every Minute On The Minute

• 10 Bulgarian Split Squats
• 10 sDB Ground to Overhead

10-2-13

Workout

Mobility
Warm-up   

1)  Shoulder Press 3-2-1-1-1

2)  For Time:  20-16-12

• sKB Clean and Press (Half R/Half L)
• Toes to Bar

10-1-13

Workout

Mobility
Warm-up   

1)  Back Squat 5-5-5

2)  5 Rounds for Time

• 3 Power Clean (60% of 1 rm)
• 6 Push ups
• 9 Lateral Bar Jumps

9-30-13

Workout

Mobility
Warm-up   

1) Deadlift 3-2-1-1-1

2)  For Time:

• Row 500 m

Then... complete 5 rounds of the following:

• 5   Pull ups
• 10 sDB Goblet Squats
• 120' dKB Farmer's Carry

9-27-13

Workout

Mobility
Warm-up  

1) Push Press 3-3-3-3
2) 10 Minute AMRAP

• 10  Sit-ups
• 20 Weighted Lunges
• 120' Farmers Carry R Arm
• 120' Farmers Carry L Arm

9-26-13

Workout

Mobility
Warm-up  

1)  Overhead Squat 3-3-3-3

2)  EMOTM for 10 Minutes

• 5 dDB Ground to Overhead
• 5 HSPU

9-25-13

Workout

Mobility
Warm-up

1)  Power Clean 2-2-2-2-2

2)
EMOTM for 15 Minutes

5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

9-24-13

Workout

Mobility
Warm-up 

1a)  sLeg Deadlift x 5 (each leg) x 3
1b)  GHD Glute Ham Developer x 10 x 3

2a) Push ups x max reps in 30 sec x 5; rest 30 sec
2b) Pull ups x max reps in 30 sec x 5; rest 1 minute

9-23-13

Workout

Mobility
Warm-up 

1)  Push Jerk  5-5-5
2)  7 Minute AMRAP

• 7 Box Jumps
• 7 Burpees
• 7 Russian KB Swings

9-20-13

Workout

Mobility
Warm-up 

1)  Barbell Lunges 5-5-5 (Each Leg)

2)  5 Rounds for Time

• 5 Renegade Rows
• 10 Bulgarian Split Squats

9-19-13

Workout

Mobility
Warm-up 

1)  Power Snatch 3-2-1-1-1

2) 4 rounds Not for Time

• 5 GHD Raises
• 10 Knees to Elbows
• 10 Band Pull aparts

9-18-13

Workout

Mobility
Warm-up 

1a)  Weighted Pull ups 3-3-3-2-1
1b)  sLeg Hip Bridges x 5(each leg) x 5

2)  Row 750 m for time

Rest

Row same amount of time for max distance.

Can do in any order.

9-17-13

Workout

Mobility
Warm-up 

1) Bench Press 3-3-3-3
2)  10 Minute AMRAP

• 10 dDB Push Press
• 10 Lateral Bar Jumps
• 30' Waiter's Carry with Weight Plate

9-16-13

Workout

Mobility
Warm-up 


1)  Front Squat 5-5-5

2)  4 Rounds for Time

• 30 sec Plank Hold
• 10 Goblet Squats
• 10 sKB Clean and Press (5/5)

9-13-13

Workout

Mobility
Warm-up 

Deadlift
3-3-3-3

For Time
15 Deadlift (50% of 3rm)
30 Push ups
350 m Run
10 Deadlifts
20 Push ups
350 m Run
5 Deadlifts
10 Push ups
350 m Run

9-12-13

Workout

Mobility
Warm-up 

1) Clean Pulls x 3 x 4
2) L-Sit x max time x 4

Not For Time

4 Rounds
2  sArm Overhead Step up complex
120' Farmer's Carry
5 Glute Ham Raises

9-11-13

Workout

Mobility
Warm-up 

Shoulder Press
3-3-3-3

5 Rounds of 2 min work/2 min rest For as Many Rounds As Possible
10 dDB Ground to Overhead
10 Box Jumps (20/24)
10 sDB Bent over Rows

9-10-13

Workout

Mobility
Warm-up 

Back Squat
3-2-1-1-1

5 Rounds For Time

12 Goblet Squats
12 Push ups
12 Russian KB Swings

9-9-13

Workout

Mobility
Warm-up 

Power Clean
3-3-3-3

12 Minute AMRAP
5 Pull ups
10 Sit-ups
15 Double Unders

9-6-13

Workout

Mobility
Warm-up 

1)  Push Press 5-5-5

5 Rounds for Time
10(5/5) sKB Clean and Press
30' Waiter's Carry R
30' Waiter's Carry L
10 Toes to Bar

9-5-13

Workout

Mobility
Warm-up 

1)  Overhead Squat 5-5-5

4 Rounds for Time
350 m Run
15 OHS (65/45)

9-4-13

Workout

Mobility
Warm-up 

1a)  Weighted Pull ups x 3 x 3
1b)  sLeg Deadlifts x 5(each leg) x 3

"LA Baseline"
500 m Row
40 Squats
30 Situps
20 Push ups
10 Pull ups

9-3-13

Workout

Mobility
Warm-up 

1)  Power Snatch 3-3-3-3

2)  In 12 Minutes, complete as many Power Clean Ladders (1-5) as possible.  Use approximately 75% of 1 rm on Power Clean.

1 Ladder = 1, 2, 3, 4, 5 reps. 

9-2-13

Workout

Mobility
Warm-up 

1)  Push Jerk  3-2-1-1-1

For Time:
10-9-8-7-6-5-4-3-2-1

dDB Push Press
Box Jumps

At the top of every minute perform 3 burpees.

8-30-13

Workout

Mobility
Warm-up 

Thruster

5-5-5

10 min AMRAP
10 Bulgarian Split Squats
10 TTB
10 Sledgehammer Strikes

8-29-13

Workout

Mobility
Warm-up 

1)  Turkish Get-ups x 30 per side

Or

Make up a day that you missed this week.

8-28-13

Workout

Mobility
Warm-up 

1)  Deadlift  3-3-3-3

In 5 Minutes complete as many reps as possible of the following:

Alternate with Partner:
15 sec Russian KB Swings
15 sec Rest
15 sec Double Unders
15 sec Rest

8-27-13

Workout

Mobility
Warm-up

1) Bench Press 5-5-5
2)  The following cycle x 4 for AMRAP
3 min AMRAP
5  Pull ups
10 Push ups
15 Squats
Rest 90 seconds between Rounds.  Continue each cycle where you left off the previous cycle.

8-26-13

Workout
Mobility
Warm up
 
Front Squat

3-2-1-1-1

Every min on the minute for 12 minutes
5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

8-23-13

Workout

Mobility
Warm up

1a) GHD Glute Ham Raise x 5 x 5; rest 1 min
1b) Plank Hold x 30 sec x 5; rest 1 min

2)  25 Push ups for time x 4; rest 2 min

3)  100 sledge hammer slams (50/50)

8-22-13

Workout

Mobility
Warm up

Power Clean
3-2-1-1-1

10 min AMRAP
5   Power Clean (95/65)
10 Pull ups
15 Lateral Bar Jumps

8-21-13

Workout

Mobility
Warm up

Shoulder Press
5-5-5

5 Rounds for Time
5  2 DB Ground to Overhead
10 Renegade Rows

8-20-13

Workout

Mobility
Warm up

1a) Weighted Pullups x 3 x 5; rest 1 min
1b)  Single Leg Deadlift x 5(each leg) x 5; rest 1 min

3 Rounds for Time
350 m Run
20 Russian KB Swings

8-19-13

Workout

Mobility
Warm up

Back Squat
3-3-3-3

10 min AMRAP
5   Ring Dips
10 Lunges
15 Sit-ups

8-16-13

Workout

Mobility
Warm up

1)  Power Snatch 3-2-1-1-1

5 Rounds for Time
6 Handstand Push ups
12 sKB Clean and Press (6/6)

8-15-13

Workout

Mobility
Warm up 

1)  Turkish Get ups x 20 each side; divide up any way you wish

2)  10 Minute AMRAP

• 5 dDB Ground to Overhead
• 10 Toes to Bar
• 15 Box Jumps

8-14-13

Workout

Mobility
Warm up 

1)  Overhead Squats x 3 x 4; rest 3 minutes

For Time
15-12-9

• dDB Hang Squat Cleans
• Burpees

8-13-13

Workout

Mobility
Warm up 

Deadlift
4-4-4-4

EMOTM for 10 Minutes
5 Push ups
7 Russian KB Swings
9 Situps

8-12-13

Workout

Mobility
Warm up

Push Jerk
3-3-3-3


3 Rounds for time
350 m Run
10 DB Ground to Overhead (5/5)
10 Lunges with DB in Goblet Position

8-9-13

Workout

Mobility
Warm up

Fitness 
Make up Day or 20 min Swim, Bike or Run @ 75%

Lady's 

1) EMOTM for 15 min Touch and Go Power Snatch x 3 @65% of 1 rm
2)  Push Jerk x 3 x 12; rest 45 sec
For Time
21-15-9
Deadlift (115)
Burpee Lateral Bar Jumps

8-8-13

Workout

Mobility
Warm up

Fitness 
21-15-9
Deadlift (225/155)
Handstand Pushups

Lady's
1)  Back Squat; build to 3 rm
For Time:
50 Squats
10 Toes to Bar
40 Squats
10 Toes to Bar
30 Squats
10 Toes to Bar
20 Squats
10 Toes to Bar
10 Squats
10 Toes to Bar

8-7-13

Workout

Mobility
Warm up

Fitness 
1)  Row 20 sec @ 100%; rest 2:40 x 10; rest 6 min between rds 5&6

Lady's
Make up Monday or Tuesday if you missed.

or complete Fitness workout

8-6-13

Workout

Mobility
Warm up

Fitness 
1) Sandbag Ground to Overhead x 10 for time x 4; rest 2 min
2)  Side Plank; accumulate 3 min perfect per side; rest 1 min per side when alternating
3)  Toes to Bar; 50 for time

Lady's
1)  Hang Squat Snatch; build to 5 rm
2)  Weighted Pull ups; build to 2 rm
3a)  Front Squat 6-6-6-6-6; rest 1 min
3b)  AMRAP Pull ups in 2 min x 5; rest 3 min

8-5-13

Workout

Mobility
Warm up

Fitness 
1)  Power Snatch Clusters 1.1.1.1.1 x 3; rest 15 sec/2 min
2)  Back Squat; build to 10 rm

Lady's
1)  Snatch High Pulls from below the knee 3-3-3-2-2-2; rest 2 min
2)  Push Jerk Clusters 1.1.1.1.1 x 3; rest 20 seconds/2min
3a)  Touch and Go Power cleans x 15 unbroken x 3; rest 1 min
3b)  Ring Dips AMRAP in 2 min x 3; rest 2 min

8-2-13

Workout

Mobility
Warm up

Fitness 
Run, Bike or Row for 30 min

Lady's  
1)  EMOTM for 12 min; 3 Touch and Go Power Clean @ 65% of 1 rm
2)  Push Jerk x 3 x 10; rest 45 sec (increase weight as you go)

Power
1)  Power Snatch 2 rm, 3 x 2@ 92.5% of 2 rm
2)  Glute Ham Raises x 6-10 x 3

4 Rounds
Complete 1 min of max reps for each of the following
Situps
Push ups
Supine Ring Rows
PVC Good Mornings

8-1-13

Workout

Mobility
Warm up

Fitness 
3 Rounds for Time
1000 m Row
15 Thrusters (65)
15 Burpees
15 Pull ups

Lady's 
1)  Back Squat; build to 5 rm

For time 
21-15-9
dDB Thrusters 20#
Burpees

Power 
EMOTM for 12 min
Sprint 75 yds

Back Squat 2 x (5@ 90% of 5rm, 5 @ 90% of 5rm+5lbs, 5 @ 90% of 5rm + 10 lbs)
*rest 3-5 min between sets
*Actually a total of 6 sets

Shoulder Press 5 rm, 1 x max reps @ 80% of 5 rm

7-31-13

Workout

Mobility
Warm up

Fitness 
1)  Tire Flips x 10 for time x 5:  rest 90 sec
2)  600 ft Farmer's carry for time x 3; rest 2 min
3)  Tabata Situps 8 rounds

Lady's 
Row @ 100% for 1 min; rest 4:30 actively x 5

Power
Rest

7-30-13

Workout

Mobility
Warm up

Fitness 
Row 1000 m @85% x 3; rest 3 min

Lady's
1)  Hang Squat Clean 2-2-1-1; rest 2 min
2)  Weighted Pull ups 2-2-2-2-2-2; rest 1 min
3a)  Front Squat 8-8-8; rest 90 sec
3b)  AMRAP Strict Pull ups in 3 min x 3; rest 90 sec

Power 
1)  Power Clean x 3 x 5
2)  Weighted Pull ups 7 rm
15 min AMRAP
10 Russian KB Swing
60 ft sKB Walk w/ KB in Rack Position R
10 Russian KB Swing
60 ft sKB Walk w/ KB in Rack Position L

7-29-13

Workout

Mobility
Warm up

Fitness 
1)  Power Clean 3-2-1-3-2-1; rest 3 min
2)  Back Squat; build to a 20 rep max
3)  Glute Ham Raise x 5 x 4

Lady's 
1)  Deadlift @ 31x1 5-5-5-3-3-3; rest 2 min
2)  Behind the Neck Push Press; build to 5 rm
3a)  Russian KB Swings x 15 unbroken x 4; rest 1 min
3b)  Push ups 20 for time x 4; rest 1 min

Power 
1)  Back Squat 5 rm
2)  Back Squat x max reps @ 85% of 5 rm x 1
3)  Glute Ham Raises x max reps x 1

21-15 9 for time
Bench Press @ bw
Bar Dips

7-26-13

Workout

Mobility
Warm up

Fitness 
For Time
50 Lunges
50 dDB Thrusters
350 m Run

Lady's
Squat Clean Ladder
Perform 2 reps at 50 lbs
Increase by 5 lbs every minute until failure

Power
Power Clean 3 rm
sArm DB Rows x max reps (AHAP) x 3

12-9-6-3
Push Press 135
Ring Dips

7-25-13

Workout

Mobility
Warm up

Fitness 
1a) Back Extensions x 10 x 5; rest 1 min
1b)  Double Unders x 10 x 5; rest 1 min
Then
10 min AMRAP
5 KTE
5 Burpees
5 dDB Push Press

Lady's
10-8-6-4-2 for Time
Deadlift 135
Box Jumps

Power
Back Squat x 3 x 3@ 92.5% of 3rm
Sprint x 30 yds x 5 rest 60 sec

EMOTM for 12 Min
Close Grip Bench Press x 3 (75% of 5 rm)
3-5 Ballistic Pull ups

7-24-13

Workout

Mobility
Warm up

Fitness 
5 Rounds for Time

10 Box Jumps
10 Pull ups
10 Russian KB Swings

Lady's
1000 m Row

Power
Rest

7-23-13

Workout

Mobility
Warm up

Fitness 
1)  Side plank x 1 x max time per side
2)  Tabata Situps x 8
3)  10 min row for max cal.

Lady's 
1)  Squat Clean; build to a tough single
2)  Back Squat; build to a tough single
3)  20 sets of 3 unbroken pull ups for time

Power
1)  Deadlift 5 rm
2)  Max reps deadlift (5 rm) x 1
3)  Max reps Pull ups x 5; rest 60 seconds
4)  Sprint down 40 and back 40 x 5; rest 60 seconds

7-22-13

Workout

Mobility
Warm up

Fitness 
1)  Power Clean; build to 1 rm
2)  Back Squat; build to 1 rm
3)  AMRAP power cleans in 8 min @ 90% of 1 rm

Lady's 
1)  Power Clean x 3 x 5 @ 80% intensity; rest 90 sec
2a)  Deadlift 5-3-1; rest 2 min
2b)  Bench Press 10-8-6; rest 2 min
3)  Max Reps Hand Release Pushups in 2 min

Power
OHS 2 rm
Shoulder Press 5 rm

10 x 50 yd sprints; rest 45 seconds

7-19-13

Workout

Mobility
Warm up

Fitness 
Push Sled x 50 m x 100% x 8; rest 90 seconds

* Sub would be 100 m sprints x 8 with 90 sec rest

Lady's
1)  Snatch Deadlift; build to 3 rm
2)  HSPU negatives; accumulate 40 reps @ 4 sec eccentric tempo

3 Rounds for Time
15 Russian KB Swings
15 Burpees

Power
2 RM Power Snatch + Max Reps OHS

7 Rounds
Handstand Holds for max time
10 Supine Ring Rows

Post total time of Handstand Holds

7-18-13

Workout

Mobility
Warm up

Fitness 
21-15-9
Squat Clean 115/65
Dips

Lady's
20 sec Max reps Russian KB Swing
20 sec Max reps No Pushup Burpee
20 sec Max reps Box Jumps
350 m Run
Rest 6 min x 4

Power
1)  Shoulder Press x 5 x 3
2)  Weighted Chin ups 7 rm

Then
21-15-9
dDB Thrusters (50)
Box Jumps 20"

7-17-13

Workout

Mobility
Warm up

Fitness 
1) 5000 m Row for time

Lady's
1)  Deadlift; build to a tough single
2)  Shoulder Press; build to a 12 rep max

Power
Rest

7-16-13

Workout

Mobility
Warm up

Fitness 
For Time:
400 m dKB Farmer's Carry
Every time you put the KB's down, complete 60 Jump Ropes and 10 Situps.
(400 m = 1300 ft)

 Lady's 
1)  Back Squat 3-3-3-3; rest 2 min
2) dDB reverse Lunges x 20 x 5; rest 90 sec
3)  Weighted Eccentric Pull ups @ 61J1 x 2-3 x 4; rest 20 sec

For time:
10-8-6-4-2

Hang Squat Clean @70% of 1 rm Squat Clean
Knees to Elbows

Power
Power Snatch 2 rm; 3 x 2 @ 90% orf 2rm
GHD Back Extension Iso hold x max time x 3

10 Rounds for Time
7 Ball Slams
5 TTB

7-15-13

Workout

Mobility
Warm up

Fitness 
1)  Power Snatch 2-2-2-1-1-1; rest 3 min
2)  Front Squat x 3, Push Jerk x 2, Split Jerk x 1; rest 2 min x 5
3)  Weighted Pull ups x 2-3 x 5; rest 2 min

Lady's
1) TNG Power Clean; build to 4 rep max
2a) sLeg Deadlift x 10-12 x 4/leg; rest 1 min
2b) Bench Press 20-20-15-15; rest 1 min

Power  
1)  Back Squat 3 rm
2)  Floor Press 5 rm
3)  Handstand Pushups x max reps x 3

Complete 4-6 efforts
100 yd sprint

Post all times

7-12-13

Workout

Mobility
Warm up

Fitness 
1)  350 m Run @ 85% x 5; rest 2 min


Lady's 
1)  Snatch Deadlift 2-2-2-1-1-1; rest 2 min
2)  Handstand Push up Negatives; accumulate 35 reps at 4 second eccentric pace

Power 

1)  Power Clean x 3 x 5

One Minute On...One Minute Off for 10 minutes
30 Russian KB Swings

*Count a penalty if you do not get 30 within the minute.  Penalty = 1000 m row.

7-11-13

Workout

Mobility
Warm up

Fitness 
21-15-9
Thrusters (95/65)
Pull ups

Lady's
10 Rounds for time
10 Russian KB Swings
10 Hand Release Push ups

Power 
5 rounds
1 Max Height Box Jump
3 Back Squat (+5 lbs)

Find 1 RM each round.  Rest 3-5 min per round

2a) Bench Press x 5 x 3
2b) Ring Holds at top of ring dip position x max time x 3

7-10-13

Workout

Mobility
Warm up

Fitness 
12 min AMRAP @ 85%
500 m Row
10 Deadlift 185/155
5 Burpees

 Rest 6 min

12 min AMRAP @85%
350 m Run
10 Russian KB Swings
5 Dips

Lady's
1)  Deadlift; build to a moderate 3 rep effort
Then
3 Rounds for time
500 m Row
12 Deadlift (Bodyweight)
21 Box Jumps 20"

Power
Rest

7-9-13

Workout

Mobility
Warm up

Fitness 
1) Front Leaning Rest on Rings; accumulate 4 min for time.  (Sub is Pushup plank)
Then
3 Rounds not for Time
5 Turkish Getups per side
10 Wall walks
*Wall walks - start in push up with feet by wall.  Then walk up the wall with your feet and hands moving back toward the wall.

Lady's
1)  Back Squat 5-5-3-3; rest 2 min
2a) dDB reverse Lunges x 24 x 5; rest 90 sec
2b) Weighted Eccentric Pull ups clusters @61J1x 1.1.1.1.1 x 5; rest 20 sec/90 sec
Then
For time:
21-15-9
Thrusters 45#
TTB

Power
1) Deadlift 5 rm
2) Strich Pull ups x max reps x 3

10 Rounds for time
25 yd Farmer's Walk
50 Run (25 down and back)

7-8-13

Workout

Mobility
Warm up

Fitness 
1) Snatch; Build to 1 rm
2) Clean and Jerk; build to 1 rm
3) Front Squat x 2 x 3; rest 3 min
4) Unbroken Pull ups x 3 x 20 for time

Lady's
1)  Touch and Go Power Snatch; build to 6 rm
2a) Back Extensions x 8-10 x 5; rest 45 sec
2b) Seated dDB Shoulder Press x 8-10; rest 45 sec
3a) Russian KB Swings x 20 x 5; rest 45 sec
3b) Ring Dips x 12(for time) x 5; rest 45 sec

Power
1)  Back Squat 3 x 5
2)  Shoulder Press 3 x 5

6 Rounds
Max Rep Ply Push ups
20 yd Shuttle Run
*  Plyo push up - start with one hand on 45 lb plate and one on floor with each push up, explode up and land with opposite hand on floor and plate.
*  20 yd shuttle = 5-10-5 pro shuttle
*rest as needed between sets

7-5-13

Workout

Mobility
Warm up

Fitness 
Swim 100 m @85%; rest 2 min x 10

or

Run 200 m @85%; rest 2 min x 10

Lady's
1) Snatch Balance 2-2-2-2-2; rest 2 min
2)  Every Minute on the Minute for 10 minutes perform the following complex:

• Power Snatch x 1
• Hang Power Snatch from below the knee x 1
• Hang Power Snatch x 1
• Hang Squat Snatch x 1

Power

Power Clean 5 x 3

Then complete 100 Pull ups in the least amount of sets possible.

Post number of sets and time to complete.

7-4-13

Workout

Mobility
Warm up

Fitness 
For Time:
"Jackie"
1000 m Row
50 Thrusters 45#
30 Pull ups

Lady's
1) Snatch High Pulls 2-2-2-2-2-2; rest 2 min
2) 12 Minute AMRAP

• 10 Power Clean (45#)
• 10 Burpees
• 8   Power Clean (55#)
• 10 Burpees
• 6   Power Clean (65#)
• 10 Burpees
• 4   Power Clean (75#)
• 10 Burpees
• 2   Power Clean (85#)
• 10 Burpees

Power
Bench 3x5

Complete 3 Rounds:
5 Squats
5 Broad Jumps
*Keep track of total distance on broad jumps
Rest 3 minutes between rounds.

7-3-13

Workout

Mobility
Warm up

Fitness 
10 Minute AMRAP @ 85%
350 m Run
10 Power Cleans
10 Burpees

Rest 5 min

10 Minute AMRAP @ 85%
350 m Row
10 Back Extensions
10 Hand Release Push ups

Lady's  
Row 3 minutes for Max Cal

Rest 8 min

For time:
21-15-9
No Push up burpee over bar
Power Clean 65#

Power
Rest

7-2-13

Workout

Mobility
Warm up

Fitness 
20 Min AMRAP
30 sec Side Plank L
30 sec Side Plank R
240' Farmer's Carry
10 TTB

Lady's
1) Back Squat - Build to a 5 rm
2a) dDB reverse lunges x 30 alternating steps x 4; rest 2 min
2b) Eccentric Pull ups clusters @ 61J1 x 1.1.1.1 x 4; rest 20 sec/2 min

Power
Deadlift 5 rm

12 min AMRAP
14 sDB Ground to Overhead (50#) 7/7
3 Box Jumps @ 65% of 1 rm from last Thursday

7-1-13

Workout

Mobility
Warm up

Fitness 
1) Squat Clean 3-2-1; rest 2 min
2) Snatch Balance x 3 x 3; rest 2 min
3a) Back Squat x 5 x 5; rest 2 min
3b) Weighted Pull up clusters x 2.2.2 x 5; rest 20 sec/3 min

Lady's
1) Snatch Grip Deadlift x 4, Power Snatch x 3, Hang Power Snatch x 2; rest 2 min x 6 complexes
2a) Back extensions x 10-12 x 5; rest 60 sec
2b) Seated dDB Shoulder Press x 10-12 x 5; rest 60 sec
3a) Good Mornings x 6-8 x 5; rest 1 min
3b) Push ups x 22 for time x 5; rest 1 min

Power
1)  Complete 4-6 attempts
     60 yd Pro Long Shuttle
         * Run forwards out and back pedal back.
         * 5 yds, 10 yds, 15 yds.
2) Squat 3x5
3) Shoulder Press 3x5

6-28-13

Workout
 
Mobility
Warm up

Fitness
20 min Row
20 min Run
@ 65% pace

Lady's
1)  Snatch Balance 3-3-3-3-3; rest 2 min
2)  Hang Squat Snatch x 2 x 14; rest 45 sec (55-75% of 1 rm working on speed and technique)

For Time:
25 Pull ups
25 Back Squat @ 70% of 1 rm
25 TTB
25 Back Squat @50% of 1 rm
25 Pull ups

Power
1) Power Clean 5x3
2) Strict Chin ups 3 x max reps

Complete the heaviest set possible:

1 rep = all 4 moves.

• Deadlift from floor to knee, return to floor
• Deadlift from floor to hip, return to knee height.
• High Pull from knee to full ext., return bar to floor.
• Power clean

 Perform 3 reps per set.
*Work up to the Heaviest set of 3 possible.

6-27-13

Workout

Mobility
Warm up

Fitness
For Time:
35-25-15
Thrusters 65/45
Pull ups
Burpees
Box Jumps

Lady's
1) Snatch High Pulls 3-3-3-3-3-3; rest 2 min
2) Push ups x 5-7 unbroken x 10; rest as needed between sets

For time:
25 Deadlift 115#
25 Shoulder to overhead 45#
700 m Run

Power
1)  Find 1 rm Box Jump (Landing in 1/4 squat position)
2)  Bench Press 3x5


3 Rounds
Back Squat x 5 (+5 lbs from Monday)
Box Jumps x 3 (80% of 1 rm)

Rest 3 min between rounds

Post heights and loads

6-26-13

Workout
 
Mobility
Warm up

Fitness
1) Run 2 miles for time.

Lady's
1) Static Ring hold; accumulate 4 min. (Top of ring dip, arms locked out and externally rotated.)
      *sub would be to use the bar dips in squat cage.)
2)  For time:

• 50 No Push up Burpee Box Jumps
• 50 Cal on Rowing Machine

Power
Rest

6-25-13

Workout
 
Mobility
Warm up

Fitness
1)  For time: 20 sets of 3 unbroken pull ups
2)  "Tabata" sit ups (8 rounds)

Lady's
1a)  Back Squat x 4-6 x 5 @42x1; rest 1 min
1b)  Eccentric Pull up Clusters 2.2.2.2 x 5 @61J1; rest 20 sec/3min

Power
1) Deadlift 5rm

EMOTM for 12 min
3 Broad Jumps
30 yd sprint
*After last jump, collect yourself and start sprint from a baseball lead-off position.
*Time your sprint.

Post DL weight and fastest sprint.

6-24-13

Workout

Mobility
Warm up

Fitness
1)  Deadlift; build to a 5 rm
2)  Push Press; build to a 3rm
3a)  Power Snatch x 3 x 5 @65%; rest 30 sec
3b)  Burpees x 10 x 5; rest 30 sec

Lady's
1) Hang Power Snatch from below the knee 2-2-2-2-2; rest 2 min
2a) Weighted Back ext x 12-15 x 5; rest 1 min
2b)  Seated dDB shoulder press x 12-15 x 5; rest 1 min
3a)  Seated Good Mornings x 8-10 x 4; rest 45 sec
3b)  25 push ups for time x 4; rest 45 sec

Power
1)  Back squat 3x5

5 rounds for time
1 Push Press @ BW
1 Pull up
1 Push Press @ BW
3 Pull ups
1 Push Press @ BW
5 Pull ups

Post load and times

6-21-13

Workout

Mobility
Warm up

Fitness
3-2-1-2-3-2-1-2-3
Back Squat @ 80% of 1 rm
Power Clean @ 80% of 1 rm

Post loads and total time to complete.  Maintain good form throughout.


Lady's

1) Snatch Balance 5-5-5-5-5; rest 2 min
2)  Hang Squat Clean x 3 x 12; rest 1 min (55-65% of 1 rm working on speed and technique)

Power

1)  Find max Distance Broad Jump
2)  Power Clean 5 x 3

EMOTM for 12 minutes
2 Touch and Go Power Cleans from the Hang @ 70-75% of 2 rm
Max Rep Chin ups

Post load, rounds completed and total chin ups.

6-20-13

Workout

Mobility
Warm up

Fitness

1) Hang Squat Clean  Build to 3 rm
2)  Touch and Go Power Snatch 5-5-5; rest 2 min

Lady's

1)  Snatch grip RDL @6020, x 3-4 x 5; rest 90 sec
2)  Push press x 5, Push Jerk x 3, Split Jerk x 2; rest 90 sec x 5
3)  Dynamic Push ups x 306(unbroken) x 10; rest as needed

For time:
50 Russian KB Swings
200 Double unders

Power

1) Back Squat 3 x 5
2) Bench Press 3 x 5

Complete 5 Rounds
30 sec Max Reps sKB Push Press 35# R
30 sec Max Reps sKB Push Press 35# L
1   Min Superman Hold

Post total push press reps and # of rounds you were able to complete the 1 min superman hold.

6-19-13

Workout

Mobility
Warm up

Fitness

Pull Sled Sprints x 40yds@95% x 10; full recovery.  Rest minimum of 6 minutes between rds 5&6.

Lady's

1)  Accumulate 5 minute of Front Leaning Rest (FLR) on rings.  (Perform a plank with feet on a box and hands on rings.)
Then...
Row 250 m @ 85%
Rest 30 sec
Row 250 m @ 90%
Rest 1 min
Row 250 m @ 95%
Rest 90 sec
Row 250 m @ 100%
Rest 4 min actively
x 4


Power

Rest Day

6-18-13

Workout

Mobility
Warm up

Fitness

1)  Weighted Pull ups 2-2-2-1-1-1 rest 2 min
2)  AMRAP sets of 3 unbroken pull ups in 3 minutes x 2; rest 3 min between sets
3)  AMRAP of unbroken TTB x 3 rest 2 min
4)  Side Plank x max sec. x 3/side;  full rest between sets

Lady's

1a) Back Squat@42x1 x 6-8 x 5; rest 1 minute
1b)  Weighted Eccentric only Pull ups @ 61j1 x 4-6 x 5; rest 3 min
2)    Situps x 15 x 4; rest 90 seconds
3)    For time:  100 sandbag step ups 20' box.  Alternate feet every other step.  Drive knee up high.  Alternate the sandbag from one shoulder to the other every 20 reps.

Power

1)  Deadlift 5 rm
2)  Strict Pull ups x max reps x 3.  (Make sure to keep the head in a neutral position.)

EMOTM for 10 minutes
5 Box Jumps
40 yd Sprint

Time each round and post the fastest round.

6-17-13

Workout

Mobility
Warm up

Fitness 
1a)  Good Mornings x 12 x 4 rest 30 seconds
1b)  Push Press x 12 x 4 rest 30 seconds
1c)  Superman's x 12 x 4 rest 30 seconds
1d)  Bench Press x 10-12 x 4 rest 3 minutes

Lady's

1)   Hang Power Snatch 3-3-3-3-3 rest 2 minutes
2a) Russian KB Swings x 18(Unbroken) x 4 rest 60 seconds
2b) Seated dDB Shoulder Press x 16-20 x 4 rest 60 seconds
3)  20 Push ups for time x 4 rest 30 seconds

Power

Back squat 3 x 5 add 5 lbs to last workout
Shoulder Press 3x5

7 Rounds

4 Shoulder to Overhead (115)
6 Lateral Bar Jumps
20 yd Shuttle (5 yds out and back, 10 yds out and back, 15 out and back 20 yd sprint)
*Rest as needed between rounds
*Start Shuttle as soon as you land on your 6th jump.

Post fastest time

6-14-13

Workout

Mobility
Warm up

Fitness 

3 Rounds for Time
20 Power Clean 95/65
60 Double Unders

If you want more, go for a long walk or bike ride later in the day.

Lady's

1) Hang Squat Clean 2-2-2-2-2-2-2-2 rest 90 seconds
2) Front Squat 3-3-3 rest 2 minutes

5 sets for max reps:
30 sec max reps front squat 65#
60 sec max sets of 2 unbroken CTB Pull ups
rest 4 minutes between sets

Power

 Complete 3 Rounds of 1 Minute at each station.  Rest 1 minute between rounds.

Back Squat 155
dDB Bent Over Row 30 lbs
Box Jumps 20"
dDB Push Press 30 lbs
Russian KB Swings 53

Clock does not stop rotate at 1 minute marks 1 point for each rep.  Post score.

6-13-13

Workout

Mobility
Warm up

Fitness 

1)  Front Squat Clusters 3-3-3x5 rest 20 sec/rest 3 minutes
2)  Snatch Grip RDL x 10 x 4 rest 2 minutes between rounds


Lady's

1)  Clean Grip High Pulls 3-3-3-2-2-2 rest 90 seconds (Pause 2 seconds below knees before pulling)
2)  Push Press 8-8-8 rest 2 minutes
3)  Split Jerk 3 reps Every Minute on The Minute for 12 minutes @65-75% of 1 rm


Power

 Power Clean 5 x 3

Complete 5 Rounds of the following:

1 Muscle Clean then 1 Push Press, 2 Muscle Cleans then 2 Push Presses, and so on until you can't complete the progression.

Rest 3-4 minutes between rounds.

Adjust your weight if necessary and try to beat your previous rounds.  Start each muscle clean from the ground.

Post results to comments.

6-12-13

Workout

Mobility
Warm up

Fitness

350 m Sprints x 4 @ 95% each for time.  Full recovery between rounds.
Rest a minimum of 6 minutes between rounds 2 and 3.

Lady's

15 minute AMRAP
15 Supermans
30 sec. Side Plank L
30 sec. Side Plank R

Then...

2a) Rowing sprints x 1 minute @95-100% x 4
2b) Active rest 5 minutes x 4  (Stretch and mobility work)

Power
1)  Back Squat 3 x 5 (Same weight for all three sets of 5.  Build up to working set)
2)  Bench Press 3 x 5 (Same as Squat)

Complete for Time:
150 Push ups
* Every time that you stop (rest) with your chest on the ground, immediately sprint 40 yds.  Once penalty is completed continue with push ups.  You may rest at the top.

Post results to comments.

6-11-13

Yesterday was the first day of our new programing choices.  I know change can be difficult.  That being said I still think it will be in everyone's best interest.

In addition to requesting that you pick a group and stay with it long enough to see if it is working ( if you are not sure, ask me for my opinion and I will gladly share it with you) I have one more request.  If you feel comfortable, post your group and results in the comments section.  This will help me with evaluating the program as well as create a group atmosphere for those who do not train at the same time as everyone else.

Workout

Mobility
Warm-up

Fitness
5 Minute AMRAP
5 Pull ups
5 Situps

Rest 2-5 minutes

10 Minute AMRAP
10 Pull ups
30 seconds of tuck sit
(For tuck sit, use dip bars, rings, parallettes, or two boxes.)

Lady's

1a) Back Squat x 8-10 x 4 @ 42x1  rest 1 minute
1b)  Eccentric only pull ups x 4-6 x 4 @61A1  rest 3 minutes
         (A = Assisted on the way up.  Jump or have a partner help you up.)
Then...
5 Minute AMRAP
1-5 Unbroken Hang Squat Clean Ladders 75#
  (To do an unbroken Hang Squat Clean Ladder, perform 1 hang squat clean, put the bar down, perform 2 hang squat cleans, bar down, continue until you get to 5 hang squat cleans.  That equals 1 round.)

Power

1) Deadlift work to a 5 rm

5 rounds for time
10 sDB Snatch (5/5) 50 lbs
50 yd Sprint 

Post results to comments please.

6-10-13

Begining this week we are going to change some things up for this summer.  We are going to move away from the "Day 1-4 Strength WODs" and put strength into the daily WOD.  We will also be providing you with a couple of options to follow.  I ask that you try to stick with whichever option that you pick for a long enough period of time to see results.  In other words, don't jump from option to option based on what looks good that day.

For right now we are going to try the following 3 programs.

#1 Fitness - this will be geared toward general overall fitness.  Movements in this track will remain fairly simple.

#2 Lady's Only - this track will be geared for the gals.

#3 Power Athlete - this track will focus on creating a more powerful athlete. 


Workout
Mobility
Warm Up

Fitness
1a) Goblet Squat x 8-12 reps x 3 @ 21X0 Rest 45 seconds
1b) Single-Arm Kettlebell Row x 8-10 reps each arm x 3 @ 2010 Rest 45 seconds
1c)  Kettlebell Swings x 15-20 reps x 3 Rest 45 seconds
1d)  Push-Ups x 10-15 reps x 3 @ 2010 Rest 45 seconds

Complete 4 rounds of the following exercises.  Rest 2 minutes between each round:

Against a 2 minute clock perform
Row 250 Meters
Air Squats (Score total number of air squats)

Lady's Only

1)  Hang Power Snatch 5x5; rest 2 min

2a) Heavy (unbroken) Russian KB Swings x 15 x 4 rest 90 seconds

2b) Seated dDB Shoulder Press x 4 x 4 @20x2 (neutral grip) rest 90 seconds

3)    4 Rounds each for time
       25 Hand release push ups
       (rest 1 minute between rounds)

Power Athlete

5 Rounds For Time
10 Pull ups (strict) 
15 Kettlebell Swing -(53/35) 
3 Burpee Broad Jump

*Jump a minimum distance of your body height on each burpee broad jump.