4-30-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5      HSPU
5      Box Jumps
10    sDB Bent over rows
120' sArm Waiter's Carry

4-29-13

Workout
Mobility
Warm Up
Strength WOD

4 Rounds For Time

20    Double Unders
8      Toes to Bar
8      Ring Dips

Strength WOD's this week:  dKB Front Squat (5-5-5), Shoulder Press (5-5-5), sLeg Deadlift (3x5 each leg), and Power Cleans (3-3-3-3).

4-25-13

Workout
Mobility
Warm Up
Strength WOD

7 Minute AMRAP

7 Box Jumps
7 Burpees
7 Russian KB Swings

4-24-13

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

2   sDB Overhead Step up
5   4 Position sDB Bent over Rows
10 Mixed Abs

4-23-13

Workout
Mobility
Warm Up
Strength WOD

3 Rounds Each For Time

250 m Row
10 Sandbag Cleans
10 Sandbag Zercher Squats

4-22-13

Workout
Mobility
Warm Up
Strength WOD

 10 Minute AMRAP

5   Ring Dips
10 sDB Ground to Overhead (5/5)
20 Double Unders

Strength WODs This Week:  Overhead Squats (5-5-5), Push Press (3-3-3-3), Turkish Get-ups (2x20), and Power Snatch (4-4-4-4).

4-18-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

10 Goblet Squats
10 Russian KB Swings
120' dDB Waiter's Carry

4-17-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds of 1 minute work / 1 minute rest for as many rounds/reps as possible

5   Pull ups
10 Sandbag Cleans
20 Lateral Bar Jumps

4-16-13

Workout
Mobility
Warm Up
Strength WOD

8 Minute AMRAP

10 dDB Ground to Overhead
20 dDB Weighted Lunges
10 Toes to Bar

4-15-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 Power Cleans
15 Push ups

Strength WODs for Week:  Back Squat (3-2-1-1-1), Bench Press (5-5-5), sLeg Hip Bridges (3x5), and Deadlift (3-3-3-3).

4-11-13

Workout
Mobility
Warm Up
Strength WOD

10 Minute AMRAP

5   Burpees
10 sKB Clean and Press (5/5)
10 Russian KB Swings

4-10-13

Workout
Mobility
Warm Up
Strength WOD

4 Rounds Not For Time

5   4 Position sDB Bent Over Row
5   Handstand Push-up
10 Weighted Lunges
2   Rope Climb

4-9-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

5 Renegade Rows
5 Box Jumps
5 Knees to Elbows

4-8-13

Workout
Mobility
Warm Up
Strength WOD

Every Minute On The Minute for 15 Minutes

5 dDB Deadlift
5 dDB Hang Power Clean
5 dDB Thruster

Strength WODs This Week:  Overhead Squats (5-5-5), Push Jerk (3-2-1-1-1), Weighted Pull ups (3-3-3-3-3), and Power Clean (4-4-4-4).

4-4-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds Not for Time

2      sDB Overhead Step up
120' dDB Waiter's Carry
10    Mixed Abs
120' dKB Farmer's Carry

4-3-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds of 1 minute work/1 minute rest for as many rounds as possible

10 Bulgarian Split Squats
10 dDB Ground to Overhead

4-2-13

Workout
Mobility
Warm Up
Strength WOD

10 Min AMRAP

5   Ring Dips
10 sDB Bent over Rows
20 Double Unders

4-1-13

Workout
Mobility
Warm Up
Strength WOD

5 Rounds for Time

10 Squats
10 Situps
10 DB Push Press

Strength WODs This Week:  Front Squat (3-3-3-3), Shoulder Press (3-2-1-1-1), sLeg Deadlift (3x5), and Power Snatch (3-2-1-1-1).