11-1-13

Workout

Mobility
Warm-up    

1a)  Overhead Squat w/ PVC x 5 x 3
1b)  Toes to Bar x 5 x 3

2)  5 Rounds For Time:

• 5 Overhead Squats (65/45)
• 50 Double Unders (150 singles)

Time Cap 20 Minutes

10-31-13

Workout

Mobility
Warm-up    

Not For Time
1a)  Reverse Lunges x 5 (each leg) x 5
1b)  Weighted Pull ups x 3 x 5
1c)  Kick up into a handstand on the wall x 5 x 5
1d)  sLeg Deadlift x 5 (each leg) x 5

* Substitute wall walks for kicking up to a handstand if you do not feel comfortable.

2)  Sometime during or after the first part of the workout complete a 1000 m Row.

10-30-13

Workout

Mobility
Warm-up    

1) Every Other Minute for 20 Minutes

• 5 Deadlifts (185/135)
• 7 Box Jumps
• 9  Sit ups

Scale Deadlift weight accordingly.

10-29-13

Workout

Mobility
Warm-up    

1)  Every Other Minute for 20 Minutes Complete the following:

• 1 Shoulder Press
• 1 Push Press
• 1 Push Jerk
• 1 Split Jerk

The Bar should start on the floor.
Use 60 - 85% of 1RM of Shoulder Press.  Make sure that you do not compromise your form.

2)  50 Hang Power Cleans for time (115/65)
*Every time that you put the bar down, complete 3 Burpees.

10-27-13

Workout

Mobility
Warm-up   
    
1)  For Time:

• Row 750 m or Run 700 m

     Then... 4 rounds of

• 5 Front Squats (155/95)
• 5 Sit ups
• 5 Pull ups
• 10 Lunges

Time Cap of 30 minutes.

10-25-13

Workout

Mobility
Warm-up    

1) 4 rounds not for time Empty Barbell or PVC

• 3 Deadlifts
• 3 Clean Pulls
• 3 Hang Power Cleans
• 3 Front Squats

2)  For 5 Cycles complete AMRAP of the following for 3 minutes of work followed by 1 minute of rest.

• Power Clean x 3 (60% of 1 rm or 135/95 whichever is higher)
• Push ups x 6
• Squats x 9  

"The Chief"

10-24-13

Workout

Mobility
Warm-up     

Not For Time
1a)  sLeg Deadlift x 5 (each leg) x 5
1b)  GHD Glute Ham Raise x 5 x 5
1c)  Weighted Pull ups x 3 x 5
1d)  Handstand Push ups x 5 x 5

10-23-13

Workout

Mobility
Warm-up    

1) Shoulder Press  5-5-5

2)  For Time:

• 500 m Row
• Then 5 Rounds of 
•  10 Thrusters (45/30)
• 6    Pull ups

10-22-13

Workout

Mobility
Warm-up     


1)  Every Three minutes for 21 minutes...

• 3 Back Squats @ 80% of 1 rm
• 8 Ring Dips

Be ready to help spot and set your weight after you do your dips.

10-21-13

Workout

Mobility
Warm-up     

1)  4 rounds not for time Empty Barbell or PVC

• 3 Deadlifts
• 3 Power Cleans
• 3 Front Squats
• 3 Shoulder Press
• 3 Push Press
• 3 Push Jerks

2)  For Time:

• 30 Power Clean and Jerk (135/95)   

         Scale appropriately.
         If you struggle with proper form on the Power Clean, scale workout to 10 sets of 3 of hang muscle clean and press.

"Grace"

10-18-13

Workout

Mobility
Warm-up    

1)  5 Rounds for Max Reps of

• Body Weight Bench Press
• Pull ups

Scale Bench Press to 75%, 50%, or 25%

"Lynne"

10-17-13

Workout

Mobility
Warm-up    

1)  Every Minute on the Minute for 5 minutes

• 3 Overhead Squat @ 60% of 1 rm

2)  4 Rounds Each for Time:

• Row 250 m
• 13 Thrusters
• 8 Pull ups

Rest at least two minutes between rounds.

10-16-13

Workout

Mobility
Warm-up    

1)  3 Rounds Not For Time

• 10 TTB
• 10 Ring Dips
• 10 Pistols (sLeg Squats)
• 20 Double Unders

Note:  For Pistols, if you can't do them, try doing them off a box, to a box or using a rope for assistance.

Being that the workout is not for time make sure to attempt double unders.

10-15-13

Workout

Mobility
Warm-up   

1)  EMOTM Hang Squat Cleans x 2 (@50% of 1 RM Power Clean) x 7 rounds

2)  "Diane"
21-15-9
Deadlifts (225/155)
Handstand Push ups

*Suggested Scaled weights (185/155) or (135/95)

10-14-13

Workout

Mobility
Warm-up    

1)  Push Jerk
      3-3-3-3

2)  5 Rounds for Time

•  10 Push ups
•  10 sKB Overhead Squats (44/26)

Post Time to comments.

10-11-13

Workout

Mobility
Warm-up   

1a)  sLeg Deadlift x 5 x 3
1b)  GHD Glute Ham Raise x 10 x 3

2a)  Turkish Get ups x 3 (each side) x 5
2b)  Planks x 30 sec x 5

10-10-13

Workout

Mobility
Warm-up   

1)  Barbell Lunges 3-3-3-3

2) For Time "LA Baseline"

• 500 m Row
• 40 Squats
• 30 Situps
• 20 Push ups
• 10 Pull ups

10-9-13

Workout

Mobility
Warm-up   

1)  Power Clean 3-2-1-1-1

2)  5 Rounds Not For Time

• 2 sDB Overhead Step up
• 1  4 Position Bent over Row
• 10 Mixed Abs (knee ups, KTE, TTB, etc)

10-8-13

Workout

Mobility
Warm-up   

1)  Bench Press 3-2-1-1-1

2)  5 Rounds for Time

• 5 Pull ups
• 10 sKB Goblet Squats
• 15 Russian KB Swings

10-7-13

Workout

Mobility
Warm-up   

1)  Front Squat 3-3-3-3

2)10 Minute AMRAP

• 5 dDB Ground to Overhead
• 10 Sit ups
• 15 Squats

10-4-13

Workout

Mobility
Warm-up   

1)  Power Snatch 4-4-4-4

2)  For Time

• 10 dDB Push Press
• 1 Box Jump
• 9 dDB Push Press
• 2 Box Jumps
• Continue Pattern...
• 1 dDB Push Press
• 10 Box Jumps

10-3-13

Workout

Mobility
Warm-up   

1a)  Clean Pulls x 3 x 4
1b)  L-Sit x max x 4


2)  Every Minute On The Minute

• 10 Bulgarian Split Squats
• 10 sDB Ground to Overhead

10-2-13

Workout

Mobility
Warm-up   

1)  Shoulder Press 3-2-1-1-1

2)  For Time:  20-16-12

• sKB Clean and Press (Half R/Half L)
• Toes to Bar

10-1-13

Workout

Mobility
Warm-up   

1)  Back Squat 5-5-5

2)  5 Rounds for Time

• 3 Power Clean (60% of 1 rm)
• 6 Push ups
• 9 Lateral Bar Jumps