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!

8.29.13

Warm-up:
Run, row, etc.
2x10 kipping swings
2x10 good mornings w/bar

A. Skill: muscle ups! let's see who can string together two!

B. Strength: Deadlift 5x5 work up to 70% max

C. Workout:
20-15-10-5
Sumo deadlift high pulls
Pull-ups