Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1 Press 5×5
Complete 5 rounds for time: 185/125 lbs Any Way Overhead – 5 Reps Strict Pull Ups – 7 Reps Seated Med Ball Toss – 9 Reps
2015 06 15
2015 06 13
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 3 RM
Complete 3 rounds: Single Arm DB Hang Power Clean – 5 Reps Chin Up – 10 Reps Single Arm DB Hang Power Clean – 5 Reps 40/30 lb Ball Slam – 15 Reps Single Arm DB Hang Power Clean – 5 Reps Burpee Box Jump – 10 Reps Rest 90 seconds
2015 06 11
Complete 10 rounds: Lateral Hurdle Hops – 4 Reps 20 yd Sprint Rest 90 seconds *For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones or boxes. Hop laterally over the hurdle landing on the other side, immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Once you clear the 4th hurdle, transition immediately to a 20 yard sprint.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Complete the following every minute for 20 minutes: Front Squat – 2 Reps Bench Press – 2 Reps *For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM. *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.
2015 06 10
2015 06 10
AmateurDeadlift 1x5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
Complete as many rounds as possible in 12 minutes: 155/105 lb Thruster – 2 Reps 155/105 lb Overhead Barbell Carry – 25 yds 8 Towel Pull Ups * Depending on space a 15 second isometric hold overhead may be substituted for the Overhead Barbell Carry.
2015 06 08
2015 06 08
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5, 5 Press 5×1 (Use 90% of 1 RM Press)
Complete 6 rounds for time: DB Power Snatch 55/35 – 8 Reps (alternating) Dips – 10 Reps Row – 20 Calories Rest 45 seconds
2015 06 07
2015 06 06
Don't forget tomorrow is our Bring a Friend Day at Whole Foods. Things get kicked off at 11:00am so make sure you and your friends show up at least 15 minutes early. Hope to see everyone out there!
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean *Work up to your heaviest complex in 15 minutes.
Death by Power Clean and Burpee Pull Up:
Complete 1 Power Clean and 1 Burpee Pull Up on the first minute, 2 Power Cleans and 2 Burpee Pull Ups on the second minute, 3 Power Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can no longer complete the required reps. *For Power Clean, use bodyweight.
Complete: Evil Wheels – 100 Reps
2015 06 04