8.13.13

Warm-up:
Run/row/bike/jump rope
20 Shoulder pass throughs + 20 OHS w/PVC pipe (pause for 2 seconds at bottom)

A. 10 rounds for time:
10 pull-ups
10 pushups
10 sit-ups
10 air squats

B. Roll out everything!

8.12.13

Warm-up:
Run/row/bike/jump rope
Shoulder pass throughs w/PVC pipe
Burgener warm-up (clean grip) w/PVC pipe

"The Other Total"
1-rep max Squat Clean
1-rep max Bench Press
1-rep max Overhead Squat

8.9.13

Warm-up:
Run/row/bike/jump rope
20 air squats - if hips are tight, banded couch stretch
20 Shoulder pass throughs w/PVC pipe or band - Get those shoulders loose!

A. Burgener warm-up with empty barbell 

B. Establish a 1-rep max Snatch

8.8.13

Warm-up:
Run/row/bike/jump rope
15 kipping swings
15 ring rows
15 KBS (light weight)

A. "Helen"
3 rounds for time:
400m run
21 KBS @ 53# (35# for girls)
12 pull-ups

8.6.13

Warm-up:
Run/row/bike/jump rope, then 20 air squats and 20 push-ups

*Banded couch stretch for those whose hips are tight from yesterday*

A. "Power Elizabeth"
21-15-9
Power cleans @ 135# (95# for girls)
Ring dips

8.5.13

Hey y'all! Hope everyone is having fun with Corey while I am away! If he makes you do curls instead of these workouts, I will understand.

Warm-up:
400m run
30 air squats
20 Kipping swings
10 Thrusters (use a 35# bar)

A. "Jackie"
1000m row
50 thrusters 45# (35# for girls)
30 pull-ups

8.2.13

Warm up:
100 DUs

A. Press 5x5 @ 70% max

B. 15 minutes:
400m run
15 ring push-ups