Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 7, 7, 7 Push Press 5 RM
Complete 4 Rounds for time:
KB Swing – 12 Reps Dips – 12 Reps Rest 30 seconds 30″ Box Jumps – 6 Reps 25 yd Sprint Rest 90 seconds
2016 04 18
2016 04 17
2016 04 14
Complete 4-7 Sprints:
20 yd – 40 yd – 20 yd Shuttle
*Sprint 20 yds, change directions and sprint back 40 yds, change directions and sprint back 20 yds to the original starting point. *Rest as needed. Discontinue after efforts drop below 95% of your fastest time.
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps
Overhead Squat 3, 3, 3, 3 Chin Ups 3 x Max Reps
2016 04 14
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Lunge 4×8 each Close Grip Bench Press 4×5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.
Complete as many rounds as possible in 12 minutes: Power Cleans @ 75% of body weight – 5 reps Inch Worms - 3 reps
2016 04 13
2016 04 13
NSFW Cooking Demo-Pan-Seared Scallops
2016 04 13
2016 04 13
2016 04 12
Deadlift 1x5 (add 10 lbs to last workout)
Power Snatch 6×2 *** These are all meant to be done at the same weight
Complete 6 rounds for time:
KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shutte (10 yds out and back) *For KB Swing, go AHAP. If you have access to more than 2 pood, use it.
2016 04 11