7-25-14

Bench Press
2-2-2-1-1-1

5 Rounds Not For Time
2      Power Snatch
120' dKB Farmer's Carry

7-24-14

Front Squat
3-3-3-3-3

10 Rounds for Time

4 Pull ups
4 OHS
4 dDB Snatch

7-23-14

Power Clean
2-2-2-1-1-1

5 Rounds For Time

7 Push ups
7 TTB
7 KB Swings

7-22-14

Shoulder Press
3-3-3-3-3

For Time:

25 Burpee Box Jump overs

7-21-14

Back Squat
2-2-2-1-1-1

10 Minute AMRAP

2   Power Snatch (60%)
5   TTB
10 Squats

7-18-14

Deadlift
3-3-3-3-3

10 Rounds for Time

3 Renegade Rows
5 KB Swings

7-17-14

Bench Press
5-5-5-5-5

5 Rounds Not for Time
20 Lunges
20 Double Unders

7-16-14

Front Squat
3-3-3-3-3

10 Minute AMRAP
5      Pull ups
10    sDB Ground to Overhead
120' sKB Waiter's Carry

7-15-14

Power Clean
5-5-5-5-5

4 Rounds for Time
5    OHS
350 m Run

7-14-14

Shoulder Press
3-3-3-3-3

5 Rounds for Time

5   Burpees
10 Push ups
15 Squats

7-11-14

Back Squat
3-3-3-3-3-3

10 Minute AMRAP
5   dDB Ground to Overhead
5   dDB Rows
10 dDB Lunges

7-10-14

Deadlift
3-3-3-3-3

Every 2 Minutes for 6 Rounds

2 Power Snatch

7-9-14

Bench Press
3-3-3-3-3-3

7 Rounds for Time
3   OHS
6   Pull-ups
20 Double Unders

7-8-14

Front Squat
4-4-4-4

5 Rounds For Time
5 Box Jumps
10 TTB
15 KB Swings

7-7-14

Power Clean
5-5-5-5-5

5 Rounds Not For Time

350 m Run
120' dKB Farmer's Carry

7-2-13

Every 4 Minutes for 5 Rounds Complete

5 Shoulder Press
7 dDB Bent over Rows

7-1-14

Back Squat
5-5-5-5-5

In 10 Minutes Complete...

700 m Run
Then
AMRAP
10 dDB Ground to Overhead
10 dDB Lunges

6-30-14

Deadlift
3-3-3-3-3

5 Rounds for Time
5 TTB
10 Squats
20 Double Unders

6-27-14

Bench Press
5-5-5-5-5

10 Minute AMRAP
3 OHS
6 Pull ups
9 KB Swings

6-26-14

Front Squat
3-3-3-3-3

5 Rounds Not For Time

10 Burpees
120' sKB Farmer's Carry  (60'/60')

6-25-14

Power Clean
3-3-3-3-3-3

Every Minute On the Minute for 10 Rounds

2 Power Snatch  (60% 1 RM)
5 Push ups

6-24-14

Shoulder Press

6-6-6-6

4 Rounds for Time

350 m Run
10 TTB

6-23-14

Back Squat
6-6-6-6-6

10 Minute AMRAP

10  Pull Ups
20  Lunges
40  Double Unders

6-20-14

Deadlift
4-4-4-4-4

5 Rounds Not For Time

3 OHS
10 sDB Ground To Overhead (5/5)
120' Waiters Carry (weight plate)

6-19-14

Bench Press
6-6-6-6-6

Every Minute On the Minute for 10 Rounds

2 Power Snatch

(Increase Weight as you Go)

6-18-14

Front Squat

5-5-5-5-5


5 Rounds for Time

5   Burpees
10 sDB Ground to Overhead (5/5)
15 Squats

6-17-14

Power Clean
4-4-4-4-4-4

10 Minute AMRAP

5  Box Jumps
10 Push ups
15 KB Swings

6-16-14

Shoulder Press
8-8-8-8-8

5 Rounds For Time

• 20 Double Unders
• 10 dDB Lunges

6-13-14

Back Squat
8-8-8-8-8-8

5 Rounds Not For Time

•  10 Burpees
• 120' Farmer's Carry

6-12-14

Deadlift
5-5-5-5

10 Minute AMRAP

• 5 Overhead Squat (65/30)
• 10 Kettlebell Swings (53/35)
• 5 Toes to Bar

6-11-14

Bench Press
8-8-8-8-8-8

For Time
350 m Run
10 Pull ups
350 m Run
8 Pull ups
350 m Run
6 Pull ups

6-10-14

Front Squat
6-6-6-6

3 Rounds For Time:
5 dDB Bent over Rows
10 dDB Ground to Overhead
15 Squats

6-9-14

1)  Power Clean
5-5-5-5-5

AMRAP in 2 minute Work / 1 Minute Rest Cycles for 5 Rounds

• 2 Power Snatch (60%)
• 5 Push ups

2-28-14

Workout

Mobility
Warm-up 

5 Rounds Not For Time

• 2 sDB Overhead Step up Complex
• 4 sDB 4 Position Bent over Rows
• 8 Burpees
• 4 Turkish Get-ups (2/2)

Or...

3 Rounds of 500 m Row each for time.

Rest at least 5 minutes between efforts.

2-27-14

Workout

Mobility
Warm-up 

5 Rounds Not for Time


20 Double Unders
10 Bulgarian Split Squats
120' Farmer's Carry
10  GHD Glute Ham Raises

2-26-14

Workout

Mobility
Warm-up

1)  Push Press  3-3-3-3


5 Rounds for Time

10 Goblet Squats
10 Russian KB Swings
120' dDB Waiter's Carry

2-25-14

Workout

Mobility
Warm-up 

1)  Overhead Squat 5-5-5


8 Minute AMRAP

10 dDB Ground to Overhead
20 dDB Weighted Lunges
10 Toes to Bar

2-24-14

Workout

Mobility
Warm-up

5 Rounds for Time

5 Power Cleans (60% of 1 RM)
15 Push ups

2-21-14

Workout

Mobility
Warm-up 

1)  Make up a workout you missed this week or...

500 m Row x 3  Rest at least 3 minutes between rounds. 

While resting 10 GHD Glute Ham Raises

2-20-14

Workout

Mobility
Warm-up 

1a)  Power Snatch 2-2-2-2-2
1b)  Box Jumps 2-2-2-2-2

10 Minute AMRAP

• 5   dDB Shoulder Press
• 5   Chin-ups
• 10 dDB Step-ups

2-19-14

Workout

Mobility
Warm-up 

1a)  Bench Press 3-3-3-3-3

1b)  Supine Ring Rows 6-6-6-6-6

2)   Back Squat 8-8-8-8 @ 60% of 1 RM
(Rest at least 3 minutes between sets)

2-18-14

Workout

Mobility
Warm-up 

Every 2 Minutes for 20 Minutes

• 2 Power Pulls @ 70% of 1 RM Power Clean
• 8 Lateral Lunges (4/4)

2-17-14

Workout

Mobility
Warm-up 

1a)  Front Squat  3-3-3-3-3

1b)  Weighted Reverse Lunges 6-6-6-6-6

5 Rounds for Time

3  Pull-ups

6  Push-ups

9  dDB Ground to Overhead

2-14-14

Workout

Mobility
Warm-up 

1a)  Power Snatch 4-4-4-4-4
1b)  Box Jumps 2-2-2-2-2

5 Rounds for time

• 5   dDB Shoulder Press
• 5   Chin-ups
• 10 dDB Step-ups

2-13-14

Sorry about the Glitch in yesterday's post.

Due to the fact that it did not post correctly until last night, we will use today as a make-up day for yesterday.

2-12-14

Workout

Mobility
Warm-up 

1a)  Bench Press  5-5-5-5-5

1b)  Supine Ring Rows 6-6-6-6-6

2)   Back Squat 10-10-10-10 @ 50% of 1 RM
(Rest at least 3 minutes between sets)

2-11-14

Workout

Mobility

Warm-up

Every 2 minutes for 20 minutes

• 2 Power Pulls @ 60% of 1 RM Power Clean
• 6 Lateral Lunges (3/3) 

2-10-14

Workout

Mobility
Warm-up 

1a)  Front Squat  5-5-5-5-5

1b)  Weighted Reverse Lunges 6-6-6-6-6

7 minute AMRAP

3  Pull-ups

6  Push-ups

9  dDB Ground to Overhead

2-7-14

Workout

Mobility
Warm-up 

1a)  Deadlift 2-2-2-1-1
1b)  Squat Jumps 2-2-2-2-2

2a)  Push ups x 10 x5
2b)  GHD  Glute Ham Raise x 5 x 5

2-6-14

Workout

Mobility
Warm-up 

5 Rounds Not For Time

• 5      dDB Bent over Rows
• 10    dDB Step-ups (5/5)
• 120' Farmer's Carry

2-5-14

Workout

Mobility
Warm-up 

1a)  Shoulder Press  3-3-3-1-1
1b)  Box Jumps 2-2-2-2-2

2a)  Goblet Squats x 10 x 5
2b)  Lateral Bar Jumps x 10 x 5
2c)  Chin ups x 5 x 5

2-4-14

Workout

Mobility
Warm-up 

Row :30/:30 Row/Rest Repeats for 8 rounds x 2.

Post Total Meters.

Rest at least 10 minutes between efforts.
During rest time work on mobility and stabilization exercises.

2-3-14

Workout

Mobility
Warm-up

1a)  Back Squat 3-3-3-1-1
1b)  Dynamic Push ups 5-5-5-5-5

2)  2 Minute AMRAP x 3 with 1 minute rest in between.  Continue each 2 minute segment where you left off the previous segment.

•    8  Pull ups
•   10 Lunges
•   12 KB Swings

1-31-14

Workout

Mobility
Warm-up 

1a)  Deadlift 3-3-3-2-2
1b)  Squat Jumps 2-2-2-2-2

2a)  Push ups x 10 x5
2b)  GHD  Glute Ham Raise x 5 x 5

1-30-14

Workout

Mobility
Warm-up 

5 Rounds Not For Time

• 5      dDB Bent over Rows
• 10    dDB Step-ups (5/5)
• 120' Waiter's Carry with Bumper Plate

1-29-14

Workout

Mobility
Warm-up 

1a)  Shoulder Press  5-5-3-3-3
1b)  Box Jumps 2-2-2-2-2

2a)  Goblet Squats x 10 x 5
2b)  Lateral Bar Jumps x 10 x 5
2c)  Chin ups x 5 x 5

1-28-14

Workout

Mobility
Warm-up 

Row 500 m for time x 2.

Rest at least 10 minutes between efforts.
During rest time work on mobility and stabilization exercises.

1-27-14

Workout

Mobility
Warm-up

1a)  Back Squat 5-5-3-3-3
1b)  Dynamic Push ups 5-5-5-5-5

2)  7 Minute AMRAP

•    8  Pull ups
•   10 Lunges
•   12 KB Swings

1-24-14

Workout

Mobility
Warm-up 

5 Rounds Not For Time

• 5      4 Position Bent over Rows
• 2      sDB Overhead Step up Complex
• 120' dKB Farmer's Carry

1-23-14

Workout

Mobility
Warm-up 

1a)  Deadlift 4-4-4-4-4
1b)  Squat Jumps 2-2-2-2-2

2a)  Push ups x 10 x 4
2b)  GHD  Glute Ham Raise x 5 x 4

1-22-14

Workout

Mobility
Warm-up 

1a)  Shoulder Press  5-5-5-5-5
1b)  Box Jumps 2-2-2-2-2

2a)  Goblet Squats x 10 x 4
2b)  Lateral Bar Jumps x 10 x 4
2c)  Chin ups x 5 x 4

1-21-14

Workout

Mobility
Warm-up

5 Rounds for total meters.

2:00  Row
2:30  Rest

Add total of 5 rounds together.

During Rest time, work on mobility.

1-20-14

Workout

Mobility
Warm-up

1a)  Back Squat 5-5-5-5-5
1b)  Dynamic Push ups 5-5-5-5-5

2)  4 Rounds for Time

•    8  Pull ups
•   10 Lunges
•   12 KB Swings

1-17-14

Workout

Mobility
Warm-up 

1a)  Power Clean 3-2-1-1-1
1b)  Double Unders 10-10-10-10-10

2)  4 Rounds for Max Reps

• 30 seconds Burpees
• 30 seconds Rest

or if you did this workout last week, perform the number of burpees that you did for time.

1-16-14

Workout

Mobility
Warm-up

Every 4 Minutes for 20 Minutes

• 10 dDB Push Press
• 10 dDB Step ups
• 10 GHD Glute Ham Raises

1-15-14

Workout

Mobility
Warm-up

1a)  Bench Press 3-3-3-1-1-1
1b)  Supine Ring Rows 5-5-5-5-5

2)  Complete the number of squats that you did in this workout last week for time.  If you did not do this workout last week, then complete...
 
4 Rounds for Max Reps

• 30 Seconds Air Squats
• 30 Seconds Rest

1-14-14

Workout

Mobility
Warm-up

Every 3 Minutes for 21 Minutes

• 12 KB Swings
• 6 Side Lunges (3/3)
• 3  Pull ups

1-13-14

Workout

Mobility
Warm-up 

1a)  Front Squat 3-3-3-1-1-1
1b)  sLeg Deadlift x 5 x 6  (Round 1 do R leg, Round 2 Left Leg etc)

2)   Complete the number of push ups you did last week for time.

      If you did not do this workout last week then... 

     4 rounds for Max Reps

• 30 sec Push ups
• 30 sec Rest

1-10-14

Workout

Mobility
Warm-up 

1a)  Power Clean 4-4-2-2-2
1b)  Double Unders 10-10-10-10-10

2)  4 Rounds for Max Reps

• 30 seconds Burpees
• 30 seconds Rest

1-9-13

Workout

Mobility
Warm-up

Every 4 Minutes for 20 Minutes

• 10 dDB Shoulder Press
• 10 dDB Step ups
• 10 GHD Back Extensions

1-8-13

Workout

Mobility
Warm-up

1a)  Bench Press 5-5-3-3-3
1b)  Supine Ring Rows 5-5-5-5-5

2)  4 Rounds for Max Reps

• 30 Seconds Air Squats
• 30 Seconds Rest

1-7-13

Workout

Mobility
Warm-up

Every 4 Minutes for 20 Minutes

• 12 KB Swings
• 6 Side Lunges (3/3)
• 3  Pull ups

1-6-13

Workout

Mobility
Warm-up 

1a)  Front Squat 5-5-5-3-3-3
1b)  sLeg Deadlift x 5 x 6  (Round 1 do R leg, Round 2 Left Leg etc)

2)  4 rounds for Max Reps

• 30 sec Push ups
• 30 sec Rest

1-3-14

Workout

Mobility
Warm-up 

Every 4 Minutes for 20 Minutes

3  Shoulder Press
5  Pull Ups
5  Push Ups
7  Ring Rows

1-2-14

Workout

Mobility
Warm-up 

Every 2 Minutes for 20 Minutes

2  Power Cleans

Build up to a 2 RM.