Workout
Mobility
Warm Up
Strength WOD
12 Minute AMRAP
10 Bulgarian Split Squats
10 sDB Bent over Rows
120' sArm Farmer's Carry (R)
120' sArm Farmer's Carry (L)
Thursday, January 31, 2013
Wednesday, January 30, 2013
1-30-13
Workout
Mobility
Warm Up
Strength WOD
Every Minute on the Minute for total weight
2 Power Cleans
Mobility
Warm Up
Strength WOD
Every Minute on the Minute for total weight
2 Power Cleans
Tuesday, January 29, 2013
1-29-13
Workout
Mobility
Warm Up
Strength WOD
10 Rounds for time
5 Push ups
10 sDB Ground to Overhead
Mobility
Warm Up
Strength WOD
10 Rounds for time
5 Push ups
10 sDB Ground to Overhead
Sunday, January 27, 2013
1-28-13
Workout
Mobility
Warm Up
Strength WOD
10 Min AMRAP
5 DB Push Press
10 Toes to bar
20 Lunges
Strength WOD's This Week: dKB Goblet Squat (5-5-5), Push Press (3-3-3-3), Turkish Get-ups (2x20), and Power Snatch (3-2-1-1-1).
Mobility
Warm Up
Strength WOD
10 Min AMRAP
5 DB Push Press
10 Toes to bar
20 Lunges
Strength WOD's This Week: dKB Goblet Squat (5-5-5), Push Press (3-3-3-3), Turkish Get-ups (2x20), and Power Snatch (3-2-1-1-1).
Thursday, January 24, 2013
Wednesday, January 23, 2013
1-23-13
Workout
Mobility
Warm Up
Strength WOD
5 Cycles of 1 minute work /1 minute rest for amrap
5 Sandbag Zercher Squats
5 Burpees
Mobility
Warm Up
Strength WOD
5 Cycles of 1 minute work /1 minute rest for amrap
5 Sandbag Zercher Squats
5 Burpees
Tuesday, January 22, 2013
1-22-13
Workout
Mobility
Warm Up
Strength WOD
5 rounds Not for Time
4 4 Position sDB Bent over Rows
120' Waiters Carry (Plate)
10 KTE (On floor)
Mobility
Warm Up
Strength WOD
5 rounds Not for Time
4 4 Position sDB Bent over Rows
120' Waiters Carry (Plate)
10 KTE (On floor)
Sunday, January 20, 2013
1-21-13
Workouts at regular times tomorrow (1-21-13).
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
3 HSPU
6 Ring Dips
9 Box Jumps
Strength WOD's this Week: Back Squat (3-2-1-1-1), Bench Press (5-5-5), Hip Bridges (3x5), and Deadlift (4-4-4-4).
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
3 HSPU
6 Ring Dips
9 Box Jumps
Strength WOD's this Week: Back Squat (3-2-1-1-1), Bench Press (5-5-5), Hip Bridges (3x5), and Deadlift (4-4-4-4).
Thursday, January 17, 2013
Wednesday, January 16, 2013
1-16-13
Workout
Mobility
Warm Up
Strength WOD
10 Rounds for Time
5 sKB Goblet Squats
5 Russian KB Swings
120' sKB Farmer's Carry (60'/60')
Mobility
Warm Up
Strength WOD
10 Rounds for Time
5 sKB Goblet Squats
5 Russian KB Swings
120' sKB Farmer's Carry (60'/60')
Tuesday, January 15, 2013
1-15-13
Workout
Mobility
Warm Up
Strength WOD
For Time:
Row 500 m then,
5 Rounds of
5 KTE
10 sDB Ground to Overhead
5 Ring Dips
Mobility
Warm Up
Strength WOD
For Time:
Row 500 m then,
5 Rounds of
5 KTE
10 sDB Ground to Overhead
5 Ring Dips
Monday, January 14, 2013
1-14-13
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
5 Pull ups
10 Lunges
10 KB Clean and Press
Strength WOD's this week: Overhead Squat 3-2-1-1-1, Push Jerk 3-2-1-1-1, sLeg Deadlift 3 x 5, and Power Clean 4-4-4.
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
5 Pull ups
10 Lunges
10 KB Clean and Press
Strength WOD's this week: Overhead Squat 3-2-1-1-1, Push Jerk 3-2-1-1-1, sLeg Deadlift 3 x 5, and Power Clean 4-4-4.
Thursday, January 10, 2013
1-10-12
Workout
Mobility
Warm Up
Strength WOD
5 Rounds Not for Time
3 Burpees
2 sDB Overhead Step-ups
120' dKB Farmer's Carry
Mobility
Warm Up
Strength WOD
5 Rounds Not for Time
3 Burpees
2 sDB Overhead Step-ups
120' dKB Farmer's Carry
Wednesday, January 9, 2013
1-9-12
Workout
Mobility
Warm Up
Strength WOD
5 Cycles of 2 minute work/1 minute rest intervals of
5 Handstand Push ups
5 Pull Ups
5 dDB Front Squats
Mobility
Warm Up
Strength WOD
5 Cycles of 2 minute work/1 minute rest intervals of
5 Handstand Push ups
5 Pull Ups
5 dDB Front Squats
Tuesday, January 8, 2013
Monday, January 7, 2013
1-7-12
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
5 dDB Ground to Overhead
10 Bulgarian Split Squats
15 Double Unders
Strength WOD's For Week: Front Squat (3-3-3-3), Shoulder Press (3-2-1-1-1), Turkish Get ups (2x20), and Power Snatch (3-3-3-3).
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
5 dDB Ground to Overhead
10 Bulgarian Split Squats
15 Double Unders
Strength WOD's For Week: Front Squat (3-3-3-3), Shoulder Press (3-2-1-1-1), Turkish Get ups (2x20), and Power Snatch (3-3-3-3).
Friday, January 4, 2013
1-4-13
Workout
Mobility
Warm Up
Strength WOD
4 Rounds Not For Time
2 Rope Climbs
2 sDB Overhead Step up Complex
4 4 Position Bent Over Rows
8 Weighted Lunges
Mobility
Warm Up
Strength WOD
4 Rounds Not For Time
2 Rope Climbs
2 sDB Overhead Step up Complex
4 4 Position Bent Over Rows
8 Weighted Lunges
Thursday, January 3, 2013
1-3-13
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
5 Pull ups
10 Bulgarian Split Squats
20 sDB Ground to Overhead (10/10)
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
5 Pull ups
10 Bulgarian Split Squats
20 sDB Ground to Overhead (10/10)
Wednesday, January 2, 2013
1-2-13
Workout
Mobility
Warm Up
Strength WOD
5 Rounds For Time
10 Pushups
20 Double Unders
Strength WOD's: dKB Front Squat (5-5-5), Push Press (5-5-5), Weighted Pull-ups (3-3-3-3), and Deadlift (3-2-1-1-1).
Mobility
Warm Up
Strength WOD
5 Rounds For Time
10 Pushups
20 Double Unders
Strength WOD's: dKB Front Squat (5-5-5), Push Press (5-5-5), Weighted Pull-ups (3-3-3-3), and Deadlift (3-2-1-1-1).
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