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.