9.30.13

This week is our deload week for our strength cycle. Because we'll be lifting lighter weights, I thought it would be the perfect week to do some benchmark workouts. I want you to go FAST and HARD on these workouts! It's time to see just how fit y'all really are. 

A. Back squat 3x5

B. 1000m row

50 thrusters @ 45#

30 pull-ups 

9.27.13

A. Bench 5, 3, 1+

B. 12 minutes to work on muscle ups!

C. 7 minute AMRAP
3 push press/jerk
3 bar facing burpees
6 push press/jerk
6 burpees
9 push press/jerk...

 Continue moving up by 3 reps until time runs out!

9.26.13

A. Deadlift 5, 3, 1+

B. EMOTM for 10 minutes: Barbell complex
(1 DL + 1 hang power clean + 1 front squat + 1 push press + 1 back squat)

C. 10-8-6-4-2 Power cleans
10-20-30-40-50 sit-ups

9.24.13

A. Press 5, 3, 1+

B. Des' Birthday workout! In honor of her 21st birthday, we will be doing...

24 Box Jumps
24 Toes to Bar
24 Alternating DB snatch
24 GH sit-ups
24 Wall Balls
24 Burpees
24 Pull-ups
24 KBS
24 DB push press*

...all within a 21 minute time cap! Happy birthday, Des!



*must complete all 24 repetitions of one movement before moving on to the next

9.23.13

A. Back squat 5, 3, 1+

B. EMOTM 10 min: 5 thrusters

C. Tabata mash-up: air squats + pushups

9.20.13

A. Bench press 3, 3, 3+

B. EMOTM for 10 minutes:
3 clean and jerks

C. For 10 minutes, complete the following:
1 sled pull and push
12 wall balls
12 burpees
2 sled pulls and pushes
12 wall balls
12 burpees
3 sled pulls and pushes...

9.19.13

Mobility!

A. Deadlift 3, 3, 3+

B. 10 minutes of tire flips

C. Hill sprints and lunges!

9.17.13

A. Press - 3, 3, 3+

B. EMOTM 10 Minutes: 5 strict pull-ups

C. 10 minute AMRAP:
7 push press
7 pull-ups
7 push-ups

9.16.13

A. 3x3 Back squat

B. EMOTM 10 minutes:
1 snatch pull + 1 hang power snatch + 1 squat snatch

C. 4 rounds:
400m run
30 air squats

9.12.13

Warm-up:
50 DUs for time
20 push-ups
20 OHS w/PVC pipe
20 shoulder pass throughs

A. Bench press 3x5

B. EMOTM 10 min:
10 ring rows

C. Some fun outdoor activities!

9.11.13

Thanks again, everyone, for working out today instead of Friday! I really appreciate it!

Warm-up:

400m run

20 good mornings

20 light KBS

20 toe touches

A. Deadlift 3x5

B. EMOTM for 10 minutes:

10 heavy KBS

C. 21-15-9

Deadlift

Push-ups

Box jumps

9.10.13

Warm-up:
50 DUs for time
20 air squats
20 kipping swings
20 shoulder pass throughs

A. Press 3x5

B. EMOTM for 10 min:
5 push press @ weight for your last set of press

C. With a partner, complete 100 pull-ups; while one person is doing pull-ups, the other runs 400m

9.9.13

Warm-up:
Run, row, etc.
20 air squats
20 walking lunges
20 leg swings

A. 3x5 Back squat

B. EMOTM 10 min:
1 clean pull + 1 hang power clean + 1 front squat

C. 8 min AMRAP:
8 goblet squats
10 SDHP
12 sit-ups

9.6.13

Warm-up:
100 DUs for time

A. 1-rep max: Strict Press

B. 3 times:
1 minute max reps HSPU (don't come off the wall!)
Rest 2 minutes

9.5.13

Warm-up:
Run! Get those hamstrings loose!
20 lights KBS
20 good mornings
20 leg swings (forward/back)

A. 1-rep max: Deadlift

B. Max distance: Broad jump

9.4.13

What day is it? BENCH DAY!

Warm-up:
20 push-ups
20 ring dips
20 ring rows

A. 1-rep max: Bench Press

B. Muscle-ups! I would like to see some in person (not just on video) for a change!

9.3.13

Warm-up:
Run, row, etc.
30 air squats
30 jump tucks
30 lunges (15/leg)

A. 1-rep max: Back Squat

B. Max height: Box Jump

C. Max distance: Broad Jump

LABOR DAY

Core Blend is closed for the holiday! Core HIIT will resume tomorrow. Everyone enjoy your day off!