2015 10 21
2015 10 19
Find Max Distance Broad Jump Deadlift 1x5 (add 10 lbs to last workout)
Complete 5 Rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Rest 2 minutes *Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss. *Work to the heaviest set possible.
Complete as many rounds as possible in 10 minutes: Towel Pull Ups – 6 Reps 20″ Box Jump Overs – 8 Reps Deficit Push Ups – 10 Reps
Evil Wheels – 100 Reps
2015 10 19
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 92.5% of 1 RM Press)
Complete 5 Rounds:
40 yd Sprint 2/1.5 pd KB Swing – 11 Reps -Rest 60 Seconds- 40 yd Sprint Strict Handstand Push Up – 11 Reps -Rest 60 Seconds- 40 yd Sprint Broad Jump – 5 Reps -Rest 60 Seconds-
2015 10 18
2015 10 16
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps
Hang Power Clean 1, 1, 1, 1, 1 Weighted Chin Ups 2, 2, 2, 2, 2
Complete for time: Minute 1: C2 Rower – Max Calories Minute 2: Power Clean – 3 Reps Supine Ring Rows – 8 Reps
*You have one minute to achieve max calories on the rower and then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 100 calories have been achieved. **For Power Clean, use 80% of 1 RM.
2015 10 15
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Floor Press 3, 3, 3, 3 Barbell Step Ups 4×6 each side
Complete as many rounds as possible in 9 minutes: 185/125 lb Barbell Thrusters – 5 Reps 20″ Lateral Box Jumps – 5 Reps Plyo Push Ups – 10 Reps
2015 10 14
2015 10 14
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
Complete every minute on the minute: 50 lb Ball Slam – 5 Reps 40 yd Sprint *Perform both exercises each minute until 12 Rounds (12 Minutes) have elapsed.
2015 10 12
2015 10 12