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