12-31-13

Workout

Mobility
Warm-up 

10 Min AMRAP

5     dDB Ground to Overhead
10   Goblet Squats
120' sArm Farmer's Carry (60' R/60'L)

12-30-13

Workout

Mobility
Warm-up 

5 Rounds

3   Burpee Pull ups
6   Double Unders
9   Kettle Bell Swings
12 Lunges

12-26-13

Workout

Mobility
Warm-up 


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

12-23-13

Workout

Mobility
Warm-up   

1)  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"

12-20-13

Workout

Mobility
Warm-up   

1a)  Shoulder Press
        3-3-3-1-1-1
1b)  Power Pulls from Floor
       4-4-4-4-4 (+5 lbs to last week)
1c)  GHD Glute Ham Raises
       5-5-5-5-5

12-19-13

Workout

Mobility
Warm-up   

1) Every 5 Minutes for 25 Minutes complete

• Front Squats 3-3-3-1-1-1
• 5 Hang Power Clean (add 5 lbs to last week)
• 5 Supine Ring Rows         

    Increase weight on Front Squats each round.

12-18-13

Workout

Mobility
Warm-up   

2 Minute AMRAP x 5

(Rest 2 minutes between rounds.  Start each 2 minute segment where you left off the previous segment.)

• 5 Goblet Squat (KB)
• 10 KB Swing
• 20 Lunges (No Weight)
• 120' sKB Farmer's Carry (60' R/60' L)

12-17-13

Workout

Mobility
Warm-up   

1)  Every 4 Minutes for 20 Minutes complete

• 6 Bench Press (increase last week's weight by 5-10 lbs)
• 6 dDB Step ups (16"/20")  

     *Hold the Dumbbells by your side on the step ups.

12-16-13

Workout

Mobility
Warm-up   

1)  Deadlift
     3-3-3-1-1-1

2)  4 Rounds for Time

• 5 dDB Push Jerk  (20/40)
• 5 Pull ups
• 10 Bulgarian Split Squats (5/5)  (No Weight)

12-13-13

Workout

Mobility
Warm-up   

1a)  Shoulder Press
        3-3-3-3-6
1b)  Power Pulls from Floor
       4-4-4-4-4 (+5 lbs to last week)
1c)  GHD Glute Ham Raises
       5-5-5-5-5

12-12-13

Workout

Mobility
Warm-up   

1) Every 5 Minutes for 25 Minutes complete

• Front Squats 5-5-3-3-3
• 5 Hang Power Clean (add 5 lbs to last week)
• 5 Supine Ring Rows         

    Increase weight on Front Squats each round.

12-11-13

Workout

Mobility
Warm-up   

1) 10 Minute AMRAP

• 5 Goblet Squat (KB)
• 10 KB Swing
• 20 Lunges (No Weight)
• 120' sKB Farmer's Carry (60' R/60' L)

12-10-13

Workout

Mobility
Warm-up   

1)  Every 4 Minutes for 20 Minutes complete

• 6 Bench Press (60% 1 RM) or if you did this workout last week increase by 5-10 lbs
• 6 dDB Step ups (16"/20")  

     *Hold the Dumbbells by your side on the step ups.

12-9-13

Workout

Mobility
Warm-up   

1)  Deadlift
     5-5-3-3-3

2) 8 Minute AMRAP

• 5 dDB Push Jerk  (20/40)
• 5 Pull ups
• 10 Bulgarian Split Squats (5/5)  (No Weight)

12-6-13

Workout

Mobility
Warm-up   

1a)  Shoulder Press
       5-5-5-5-5
1b)  Power Pulls from Floor
       4-4-4-4-4
1c)  GHD Glute Ham Raises
       5-5-5-5-5

Power pulls from the floor are the first part of a power clean.  Pull the bar off the floor until you reach triple extension (ankles, knees, and hips).  We should be looking at about 60% of 1 RM on Power clean.

12-5-13

Workout

Mobility
Warm-up   

1) 5 Rounds for Time

• 5 Goblet Squat (KB)
• 15 KB Swing
• 120' sKB Farmer's Carry (60' R/60' L)

12-4-13

Workout

Mobility
Warm-up   

1) Every 5 Minutes for 25 Minutes complete

• 5 Front Squats
• 5 Hang Power Clean (60% of 1 RM on Power Clean)
• 5 Supine Ring Rows         

    Increase weight on Front Squats each round.

12-3-13

Workout

Mobility
Warm-up   

1)  Every 4 Minutes for 20 Minutes complete

• 6 Bench Press (60% 1 RM)
• 6 dDB Step ups (16"/20")   

     *Hold the Dumbbells by your side on the step ups.

12-2-13

Workout

Mobility
Warm-up   

1)  Deadlift
     5-5-5-5-5

2)  4 Rounds for Time

• 5 dDB Push Jerk  (20/40)
• 5 Pull ups
• 10 Bulgarian Split Squats (5/5)  (No Weight)