Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps
Power Snatch 2, 2, 2, 2, 2 Ring Pull Ups 3 x Max Reps
Complete 10 Rounds: Burpees – 5 Reps 40/30 lb Reverse Ball Toss – Max Distance 25 yd Sprint Rest 45 seconds *Immediately after ball toss, turn and Sprint 25 yds in the direction of the ball.
2016 01 29
Back Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM Bench Press 5 RM
Complete for time: Barbell Thruster – 9 Reps Toes to Bar – 19 Reps Barbell Thruster – 6 Reps Toes to Bar – 16 Reps Barbell Thruster – 3 Reps Toes to Bar – 13 Reps
*Barbell Thrusters should be heavy. Use at least 80% bodyweight.
2016 01 28
2016 01 27
Deadlift 1x5 Pull Ups 3 x Max Reps
Power Snatch 6×2 Weighted Pull Ups 2, 2, 2, 2, 2
Complete on the minute for 10 minutes: Power Snatch – 2 Reps 30″ Box Jump – 2 Reps
then…
Complete for time: Evil Wheels – 100 Reps
2016 01 25
2016 01 25
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3 Push Press 2, 2, 2, 2, 2
Complete as many rounds as possible in 12 minutes: Supine Ring Pull Ups – 10 Reps True Push Ups – 10 Reps 2/1.5 pood KB Swing – 10 Reps
2016 01 25
2016 01 22
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean x 6 @85% 1 RM Power Clean
Complete 4 Rounds for time:
135/95 lb Power Snatch – 6 Reps Walking Lunge – 20 yds 15′ Rope Climb – 1-3 Reps
2016 01 22
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side
Conditioning
Complete 4 Rounds for time:
Ground to Overhead – 3 Reps
Lateral Box Jump – 6 Reps
Ground to Overhead – 3 Reps
100 yd Shuttle
Rest 90 seconds 2016 01 21
2016 01 20