Thursday, May 30, 2013
5-30-13
Workout
Mobility
Warm Up
Strength WOD
5 Rounds for Time
10 Goblet Squats
10 Russian KB Swings
120' Waiters Carry (Weight Plate)
Wednesday, May 29, 2013
5-29-13
Workout
Mobility
Warm Up
Strength WOD
5 Rounds of 1 minute work / 1 minute rest for as many rounds as possible
5 Pull ups
10 Sandbag Cleans
20 Lateral Bar Jumps
Tuesday, May 28, 2013
5-28-13
Workout
Mobility
Warm Up
Strength WOD
8 Minute AMRAP
10 dDB Ground to Overhead
20 Lunges
10 Toes to Bar
Monday, May 27, 2013
5-27-13
Happy Memorial Day!
Workout
Mobility
Warm Up
Strength WOD
5 Rounds for Time
5 Power Cleans 60% of 1 RM
15 Push Ups
Strength WODS this week: dKB Goblet Squats (5-5-5), Shoulder Press (3-3-3-3), sLeg Deadlift (3x5), and Deadlift (5-5-5).
Workout
Mobility
Warm Up
Strength WOD
5 Rounds for Time
5 Power Cleans 60% of 1 RM
15 Push Ups
Strength WODS this week: dKB Goblet Squats (5-5-5), Shoulder Press (3-3-3-3), sLeg Deadlift (3x5), and Deadlift (5-5-5).
Thursday, May 23, 2013
Wednesday, May 22, 2013
5-22-13
Workout
Mobility
Warm Up
Strength WOD
5 Rounds of 1 Minute work/1 Minute Rest for as many rounds as possible
10 sDB Ground to Overhead
10 Lunges
20 Double Unders
Mobility
Warm Up
Strength WOD
5 Rounds of 1 Minute work/1 Minute Rest for as many rounds as possible
10 sDB Ground to Overhead
10 Lunges
20 Double Unders
Tuesday, May 21, 2013
5-21-13
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
5 Renegade Rows
10 Knees to Elbows
120' sArm Waiter's Carry
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
5 Renegade Rows
10 Knees to Elbows
120' sArm Waiter's Carry
Monday, May 20, 2013
5-20-13
Workout
Mobility
Warm Up
Strength WOD
4 Rounds for Time
10 Sandbag Zercher Squats
10 Burpees
Strength WODs this week: Back Squat (5-5-5), Push Press (3-2-1-1-1), TGU (2x10), and Power Cleans (3-2-1-1-1).
Mobility
Warm Up
Strength WOD
4 Rounds for Time
10 Sandbag Zercher Squats
10 Burpees
Strength WODs this week: Back Squat (5-5-5), Push Press (3-2-1-1-1), TGU (2x10), and Power Cleans (3-2-1-1-1).
Thursday, May 16, 2013
5-16-13
Workout
Mobility
Warm Up
Strength WOD
8 Minute AMRAP
10 Lunges
10 Sandbag Cleans
120' sArm Farmer's Carry
Mobility
Warm Up
Strength WOD
8 Minute AMRAP
10 Lunges
10 Sandbag Cleans
120' sArm Farmer's Carry
Wednesday, May 15, 2013
5-15-13
Workout
Mobility
Warm Up
Strength WOD
4 Rounds for Time
5 Handstand Push ups
10 Box Jumps
15 Russian KB Swings
Mobility
Warm Up
Strength WOD
4 Rounds for Time
5 Handstand Push ups
10 Box Jumps
15 Russian KB Swings
Tuesday, May 14, 2013
5-14-13
Workout
Mobility
Warm Up
Strength WOD
Complete 4 intervals of 2 minutes of work/1 minute of rest for amrap of the following:
5 Pull ups
10 Push ups
15 Squats
Mobility
Warm Up
Strength WOD
Complete 4 intervals of 2 minutes of work/1 minute of rest for amrap of the following:
5 Pull ups
10 Push ups
15 Squats
Monday, May 13, 2013
5-13-13
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
10 dDB Ground to Overhead
10 Toes to Bar
10 Ring Dips
Strength Wods this Week: Overhead Squats (3-3-3-3), Bench Press (3-3-3-3), sLeg Hip Bridges (3x5), and Power Snatch (3-3-3-3).
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
10 dDB Ground to Overhead
10 Toes to Bar
10 Ring Dips
Strength Wods this Week: Overhead Squats (3-3-3-3), Bench Press (3-3-3-3), sLeg Hip Bridges (3x5), and Power Snatch (3-3-3-3).
Thursday, May 9, 2013
5-9-13
Workout
Mobility
Warm Up
Strength WOD
4 Rounds Not for Time
2 sDB Overhead Stepup
5 4 Pos sDB Bentover Rows
10 Lateral Bar Jumps
120' Farmer's Carry
Mobility
Warm Up
Strength WOD
4 Rounds Not for Time
2 sDB Overhead Stepup
5 4 Pos sDB Bentover Rows
10 Lateral Bar Jumps
120' Farmer's Carry
Wednesday, May 8, 2013
5-8-13
Workout
Mobility
Warm Up
Strength WOD
5 Rounds of 1 Minute work/1 Minute Rest for As Many Rounds as Possible
10 Sandbag Cleans
10 Sandbag Zercher Squats
10 Push ups
Mobility
Warm Up
Strength WOD
5 Rounds of 1 Minute work/1 Minute Rest for As Many Rounds as Possible
10 Sandbag Cleans
10 Sandbag Zercher Squats
10 Push ups
Tuesday, May 7, 2013
5-7-13
Workout
Mobility
Warm Up
Strength WOD
3 Rounds for Time
350 m Run
10 Pull ups
15 Russian KB Swings
Mobility
Warm Up
Strength WOD
3 Rounds for Time
350 m Run
10 Pull ups
15 Russian KB Swings
Monday, May 6, 2013
5-6-13
Workout
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
10 sDB Ground to Overhead
10 Bulgarian Split Squats
120' Waiter's Carry
Strength WOD's this Week: Front Squat (3-2-1-1-1), Push Jerk (5-5-5), Weighted Pull-ups (3-3-3-3), and Deadlift (3-2-1-1-1).
Mobility
Warm Up
Strength WOD
10 Minute AMRAP
10 sDB Ground to Overhead
10 Bulgarian Split Squats
120' Waiter's Carry
Strength WOD's this Week: Front Squat (3-2-1-1-1), Push Jerk (5-5-5), Weighted Pull-ups (3-3-3-3), and Deadlift (3-2-1-1-1).
Thursday, May 2, 2013
Wednesday, May 1, 2013
5-1-13
Workout
Mobility
Warm Up
Strength WOD
Four Rounds of the Following for As Many Rounds as Possible. Work for 2:00, Rest 30 Seconds.
10 KB Clean and Press (5/5)
10 KB Goblet Squats
10 Russian KB Swings
Mobility
Warm Up
Strength WOD
Four Rounds of the Following for As Many Rounds as Possible. Work for 2:00, Rest 30 Seconds.
10 KB Clean and Press (5/5)
10 KB Goblet Squats
10 Russian KB Swings
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