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