Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Power Snatch 2 RM Weighted Pull Ups 2 RM
Complete 5 Rounds. Power Snatch – 3 Reps Chest to Bar Pull Ups – 9 Reps Lateral Hops – 12 Reps *Power Snatch should be approximately 85% 2 RM
2015 02 16
2015 02 15
Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Complete for time.
55/35 lb DB Walking Lunges – 20 yards Box Jumps @ 24″ – 20 Reps -Rest 60 seconds-
55/35 lb DB Walking Lunges – 20 yards Toes to Bar – 20 Reps -Rest 60 seconds-
55/35 lb DB Walking Lunges – 20 yards Burpees – 20 Reps -Rest 60 seconds-
55/35 lb DB Walking Lunges – 20 yards Sprint – 120 yards
2015 02 15
2015 02 15
2015 02 13
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete as many rounds as possible in 10 minutes. Burpees with jump touch – 5 reps 155/105 lb Barbell Thrusters – 5 Reps Strict Pull Ups – 5 Reps *Burpees with jump touch should be to a target at least 6″ from overhead reach.
2015 02 12
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM) Bench Press 3 RM
Complete 5 Rounds. Bench Press @ Bodyweight/66% Bodyweight – Max Unbroken Reps Broad Jump – 20 yards Rest 90 seconds between rounds.
2015 02 11
2015 02 10
Deadlift 5 RM (add 10 lbs to last workout) Strict Pull Ups 3 x Max Reps
Strict Chin Ups 3 x Max Reps DB Farmer Carry AHAP 4 x 25 yards
On the minute: Complete one 100 yard Sprint on all odd minutes and 12 Ball Slams on all even minutes for 12 minutes. 100 yard sprint 40/30 lb Ball Slam – 12 Reps
2015 02 09
2015 02 09
