3-1-10 Workout:

February 28th, 2010

Dynamic Warm Up DB Complex (High Pull/Bent Over Row/Clean/FSPP/Split Jerk/Push Up-DB Row) 4x Each Movement @ 25#/30#/35#/40# Work Up to Heavy Deadlift 5 Rounds: 5x 275# Deadlift 10x Burpees 3x 12x GHD Sit Ups 12x KTE’s 12x Floor Wipers

2-22-10 Workout:

February 21st, 2010

Dynamic Warm Up 2x 8x DB Front Squat Push Press @ 30# 20yds Cross Carry Lunges @ 30# 2x 8x DB Front Squat Push Press @ 35# 20yds Walking Lunges @ 35# 2x 8x DB Front Squat @ 45# 60yds Farmer Carry @ 45# 2x 8x DB Front Squat @ 55# 60yds Farmer Carry @ [...]

2-19-10 Workout:

February 18th, 2010

Dynamic Warm Up 3 Rounds Snatch Warm Up BB Snatch 5×3 @ >95# 10-9-8-7-6-5-4-3-2-1 Reps of: Piston Press KB Swing Pull Ups 185# BB Front Squat 30sec. Burpees

2-12-10 Workout:

February 11th, 2010

Dynamic Warm Up 3×20 Body weight Squats 3x20yds Walking Lunges 3x20yds Walking OH Lunge @ Bar/65#/85# 21-15-9 Reps of: 95# Thrusters Pull Ups Prowler Relays

2-9-10 Workout:

February 8th, 2010

Dynamic Warm Up Turkish Get Ups 8x @ Bar/Bar/55#/65# 10/9/8/7/6/5/4/3/2/1 Reps of: Man-Makers @ 25# 30sec. Ring Support 3 Rounds 90 yds OH Slosh Pipe Walk 30 yds Burpee Broad Jump 10xRing Push Ups 10x GHD Sit Ups

2-8-10 Workout:

Dynamic Wam Up Six Way BB Complex 6x @ 75#/95#/115# Work up to Deadlift 3RM 3 rounds: 10x 115% Bodyweight Deadlift 25x Box Jumps Tabata Push Ups Tabata Squats

2-5-10 Workout:

February 4th, 2010

Dynamic Warm Up BB Snatch Warm Up 3x @ Bar/Bar/65#/65# BB Snatch 5×3 @ >95# 5 Rounds For Time of: 400 m Run 15x 95# OH Squat

2-2-10 Workout:

February 1st, 2010

Dynamic Warm Up Six Way BB Complex 6x @ 75#/95#/115#/135# 10-9-8-7-6-5-4-3-2-1 Reps of: 110% Bodyweight Deadlift Pull Ups 185# Bench Press 6x :20/:10 Push Ups (:20 Push ups/:10 resting in top of push up position)