Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing
Three Rounds
4a. 10 Clean, Catch, Squat
4b. Max Pushups
4c. 200′ Farmer’s Walk
Categories
Category: Workouts
Five Rounds
30, 25, 20, 15, 10 Reps:
– Burpees
– Box Jumps (24″/20″)
– Toes to Bar
Olympic
1. 1RM Power Snatch
2. 1RM Power Clean
3. 5 x 3 Deadlift
Saturday Instruction: Mobility Drills at 9:00 and 10:00 a.m.
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
“Nate”
AMRAP – 20 Minutes:
– 2 Muscle Ups
– 4 Handstand Pushups
– 8 KB Swings (32kg/24kg)
Olympic Strength
1. 10 x 2 Snatch Drill
2. 3 x 5 Front Squat
3. 3 x 10 Clean High Pull
4. 3 x 10 Back Squat
Categories
2010-08-27 UGS
Three Rounds
1a. 50′ Rope Pull
1b. 50′ Tire Drag
1c. 50′ Alligator Pushups
Three Rounds
2a. 5 Sandbag Shoulders
2b. Suicide Run
2c. 20 Sledge Strikes
Three Rounds
3a. 20 KB Swings
3b. 15 Twisted Situps
3c. 10 KB Figure 8′s
Three Rounds for Time:
– 30 Wall Ball Shots (20#/14#)
– 30 Squat Snatches (65#/45#)
Olympic Strength
1. 5 x 5 Snatch Balance
2. 5 x 1 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Clean
4. 5 x 3 Box Jumps
AMRAP – 12 Minutes
– 3 Deadlifts
– 1 Barbell Burpee