9-30-13

Workout

Mobility
Warm-up   

1) Deadlift 3-2-1-1-1

2)  For Time:

• Row 500 m

Then... complete 5 rounds of the following:

• 5   Pull ups
• 10 sDB Goblet Squats
• 120' dKB Farmer's Carry

9-27-13

Workout

Mobility
Warm-up  

1) Push Press 3-3-3-3
2) 10 Minute AMRAP

• 10  Sit-ups
• 20 Weighted Lunges
• 120' Farmers Carry R Arm
• 120' Farmers Carry L Arm

9-26-13

Workout

Mobility
Warm-up  

1)  Overhead Squat 3-3-3-3

2)  EMOTM for 10 Minutes

• 5 dDB Ground to Overhead
• 5 HSPU

9-25-13

Workout

Mobility
Warm-up

1)  Power Clean 2-2-2-2-2

2)
EMOTM for 15 Minutes

5 DB Deadlift
5 DB Hang Power Clean
5 DB Thruster

9-24-13

Workout

Mobility
Warm-up 

1a)  sLeg Deadlift x 5 (each leg) x 3
1b)  GHD Glute Ham Developer x 10 x 3

2a) Push ups x max reps in 30 sec x 5; rest 30 sec
2b) Pull ups x max reps in 30 sec x 5; rest 1 minute

9-23-13

Workout

Mobility
Warm-up 

1)  Push Jerk  5-5-5
2)  7 Minute AMRAP

• 7 Box Jumps
• 7 Burpees
• 7 Russian KB Swings

9-20-13

Workout

Mobility
Warm-up 

1)  Barbell Lunges 5-5-5 (Each Leg)

2)  5 Rounds for Time

• 5 Renegade Rows
• 10 Bulgarian Split Squats

9-19-13

Workout

Mobility
Warm-up 

1)  Power Snatch 3-2-1-1-1

2) 4 rounds Not for Time

• 5 GHD Raises
• 10 Knees to Elbows
• 10 Band Pull aparts

9-18-13

Workout

Mobility
Warm-up 

1a)  Weighted Pull ups 3-3-3-2-1
1b)  sLeg Hip Bridges x 5(each leg) x 5

2)  Row 750 m for time

Rest

Row same amount of time for max distance.

Can do in any order.

9-17-13

Workout

Mobility
Warm-up 

1) Bench Press 3-3-3-3
2)  10 Minute AMRAP

• 10 dDB Push Press
• 10 Lateral Bar Jumps
• 30' Waiter's Carry with Weight Plate

9-16-13

Workout

Mobility
Warm-up 


1)  Front Squat 5-5-5

2)  4 Rounds for Time

• 30 sec Plank Hold
• 10 Goblet Squats
• 10 sKB Clean and Press (5/5)

9-13-13

Workout

Mobility
Warm-up 

Deadlift
3-3-3-3

For Time
15 Deadlift (50% of 3rm)
30 Push ups
350 m Run
10 Deadlifts
20 Push ups
350 m Run
5 Deadlifts
10 Push ups
350 m Run

9-12-13

Workout

Mobility
Warm-up 

1) Clean Pulls x 3 x 4
2) L-Sit x max time x 4

Not For Time

4 Rounds
2  sArm Overhead Step up complex
120' Farmer's Carry
5 Glute Ham Raises

9-11-13

Workout

Mobility
Warm-up 

Shoulder Press
3-3-3-3

5 Rounds of 2 min work/2 min rest For as Many Rounds As Possible
10 dDB Ground to Overhead
10 Box Jumps (20/24)
10 sDB Bent over Rows

9-10-13

Workout

Mobility
Warm-up 

Back Squat
3-2-1-1-1

5 Rounds For Time

12 Goblet Squats
12 Push ups
12 Russian KB Swings

9-9-13

Workout

Mobility
Warm-up 

Power Clean
3-3-3-3

12 Minute AMRAP
5 Pull ups
10 Sit-ups
15 Double Unders

9-6-13

Workout

Mobility
Warm-up 

1)  Push Press 5-5-5

5 Rounds for Time
10(5/5) sKB Clean and Press
30' Waiter's Carry R
30' Waiter's Carry L
10 Toes to Bar

9-5-13

Workout

Mobility
Warm-up 

1)  Overhead Squat 5-5-5

4 Rounds for Time
350 m Run
15 OHS (65/45)

9-4-13

Workout

Mobility
Warm-up 

1a)  Weighted Pull ups x 3 x 3
1b)  sLeg Deadlifts x 5(each leg) x 3

"LA Baseline"
500 m Row
40 Squats
30 Situps
20 Push ups
10 Pull ups

9-3-13

Workout

Mobility
Warm-up 

1)  Power Snatch 3-3-3-3

2)  In 12 Minutes, complete as many Power Clean Ladders (1-5) as possible.  Use approximately 75% of 1 rm on Power Clean.

1 Ladder = 1, 2, 3, 4, 5 reps. 

9-2-13

Workout

Mobility
Warm-up 

1)  Push Jerk  3-2-1-1-1

For Time:
10-9-8-7-6-5-4-3-2-1

dDB Push Press
Box Jumps

At the top of every minute perform 3 burpees.