Power Clean
5 x 3 (add 2.5 lb to last workout)
Chin Ups
3 x max reps
Overhead Squat
2, 2, 2, 2, 2, 2
One Arm DB Rows
3 x max reps (AHAP)
KB Swings – 100 reps
Row – 75 calories
Evil Wheels – 50 reps
*This can be broken into any amount of sets and reps.
2017 02 09
Bench Press
3×5
Add 2.5 pounds to your last bench workout.
Bench
3 x 3 @ 90% of 3 RM from Monday
5 rounds
Barbell Walking Lunges AHAP – 12 reps (6 each side)
Dips – 12 reps
50 yard Shuttle Run (25 yd out, 25 yd back) – 1 rep
2017 02 08
Deadlift
1×5, Add 10 pounds to your last DL workout.
Starr Shrugs
3 x 15
Complete 7 rounds:
Rings Rows – Max reps
Med-Ball to Toes – 10 reps
2017 02 06
Squat
3 x 5, add 5 pounds to your last squat workout.
Press
3 x 5, add 2.5 pounds to your last press workout.
Front Squat
3 x max reps @ 90% of 7 RM
Close Grip Bench
3 RM, 1 x max reps @ 80% of 3 RM
4 Rounds:
Double Unders – 15 reps
20yd Zombie Crawl + Push Up Every 5 yds
2017 02 05
Power Clean 5 x 3 (add 2.5 lb to last workout)
4″ Deficit Deadlift 5 RM, 1 x max reps @ 80% of 5 RM
Complete for time:
Rotational Ball Slams – 50 reps
Seated Med Ball Toss – 50 reps
Ring Rows – 50 reps
*Complete the workout in whatever order, rep scheme, and rounds you would like.
2017 02 02
Back Squat
3×5
add 5 pounds to your last squat workout.
Bench Press
3×5
Add 2.5 pounds to your last bench workout.
Front Squat
7 RM
Neutral Grip Dumbbell Bench
12. 12. 12. 12
Complete 5 rounds for time:
Push Press – 5 reps
Chin Ups – 3 reps
Push Press – 3 reps
Chin Ups – 5 reps
Push Press – 1 rep
Chin Ups – 7 reps
**Amateurs use 90% of Press 3×5
**Collegiate use 90% of Press 5 RM
2017 02 01
Deadlift
1×5 RM, Add 10 pounds to your last DL workout.
Hang Power Clean
2 RM
Complete 3 rounds:
1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
2017 01 30
Press
3×5 Add 2.5 pounds to your last press workout.
Elevated Push Ups″ – 3 x max reps
Press
5 RM, 1x max reps @ 80% of 5 RM
Elevated Push Ups″ – 3 x max reps
Complete 8 rounds of:
Squats – 3 reps
Row Max Calories – 45 seconds
Rest 90 seconds between rounds.
*Amateurs – Use the same weight completed from last Monday
*Collegiate & Professional – 80% of most recent 3 RM
*For the second portion of the workout, complete an all out sprint for 45 seconds on a Rower. The focus is all out effort for 45 seconds.
2017 01 29
2017 01 28
Power Clean 5 x 3
5×3
Add 2.5lbs to your last power clean workout.
Chin Ups
3 x max reps
Overhead Squat
2, 2, 2, 2, 2, 2
Weighted Chin Up 3 RM
“E CAF”
COMPLETE 10 ROUNDS FOR TIME:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 burpee for every 5 meters under 3,000/2,500 meters.
2017 01 26
