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