Complete 4-7 efforts: Sprint 50 yds *When your sprint drops below 95% of your fastest 50 yd time, discontinue sprint efforts.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5, 5, 5 Bench Press 3×5 @90% 5RM DB Bench Press 1 x Max Reps
2016 06 16
2016 06 15
Complete the following on the minute for 8 minutes: Deadlift – 3 Reps 30/24″” Box Jump – 3 Reps
*For Deadlift, use 80% of your 5 RM. *Box Jumps must be performed by landing with hips above parallel.
Complete as many rounds as possible in 10 minutes: 3 Power Snatch 5 Pull Ups 10 Push Ups 15 Air Squats
2016 06 14
2016 06 13
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 2, 2, 2, 2, 2 Press 5, 5, 5
Complete one round every minute, for 10 minutes:
Power Clean – 1 Rep DB Thrusters – 3 Reps Toes to Bar – 5 Reps
2016 06 12
2016 06 12
2016 06 11
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 2, 2, 2, 2, 2 Weighted Pull Up 2 RM
Complete 6 rounds for time:
DB Farmer Carry – 50 yds Deficit Push Ups – 15 Reps Sprint – 50 yds Rest 30 Seconds *For Farmer Carry and Sprint, travel 25 yards out and back, go as heavy as possible
2016 06 09
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Barbell Step Up 4×6 each leg Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Complete 12 Rounds Front Squats @ 75% of 1 RM – 3 Reps 1.5 pood KB Snatch – 6 Reps (any side) 15′ Rope Climb – 1 Rep
*Rest 2 minutes every 3 rounds.
2016 06 08
2016 06 08
