3 RM Seated Box Jump
*Use a box that allows you to sit with the top of your legs at parallel
Sprint
10 x 30 yards
*45 second rest between sprints
DEADLIFT
1×5
Add 10 pounds to your last DL workout.
Power Clean 3 RM
3×3 @ 95% of 3 RM
2016 12 12
PRESS
3×5
Add 2.5 pounds to whatever you did last time.
Press 5 RM
1 x Max Reps @ 80% of 5 RM
21, 15, 9 reps of:
Squat 225/155 lbs
Dips
2016 12 11
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POWER CLEAN
5×3
Add 2.5lbs to your last workout.
POWER CLEAN
2. 2. 1. 1.
Complete 7 rounds:
Max Reps Seated Dumbbell Press
15 Hollow Rocks
*Aim for a weight were your max reps land you in the 8-12 rep range
2016 12 08
Squat 3×5 (add 5 lbs to last workout)
Squat 8×3 @ 90% of 5 RM + 10 lbs
50 Evil Wheels
The “Original” Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight
Strict Pull Ups
2016 12 08
DEADLIFT
1×5
Add 10 pounds to your last DL workout.
DEADLIFT
30×1
Pull one deadlift every 30 seconds for 15 minutes using 85% of your most recent 5 RM.
13 Min AMRAP
5 PULL-UPS
10 TRUE PUSH UPS
10 Rt/Lt BULGARIAN SPLIT SQUAT
2016 12 05
BACK SQUAT
3×5
Add 5 pounds to whatever you did last time.
PRESS
3×5
Add 2.5 pounds to whatever you did last time.
FRONT SQUAT
Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PRESS
5. 5. 5. 5. 5
Work up to a heavy 5 reps.
5 Rounds
20 BALL SLAMS
20 LOW BOX LATERAL PLYO SKIERS, 1 RT + 1 LT = 1 Rep
2016 12 04
POWER CLEAN
5×3
Add 2.5lbs to your last workout.
CHIN UPS
3x MAX Reps
Rest 3 minutes between sets.
DL TO PC COMPLEX, perform 3 DL then 3 PC
3. 3. 3. 3. 3
Work up to the heaviest set of 3 reps.
DYNAMIC STEP UPS
10. 10. 10. 10. 10
After each set, perform 10Rt/Lt DYNAMIC STEP UPS.
8 Rounds
3 BACK SQUAT, Use 80% of your most recent 5 RM or 3×5
5 BURPEE BOX JUMPS
2016 12 01
BACK SQUAT
3×5
add 5 pounds to whatever you did Monday.
BENCH PRESS
3×5
Add 2.5 pounds to your bench for 3×5.
BOX JUMP
1. 1. 1. 1. 1
Work up to a big single.
CLOSE GRIP BENCH
10. 10. 10
Work up to a heavy 10 reps.
5 ROUNDS
20 FLOOR PRESS
30 BENT OVER ROW W/ 2 DBS
2016 11 30
DEADLIFT
1×5
Add 10 pounds to your last DL workout.
STRICT PULL UPS
3x MAX Reps
Rest 3 minutes between sets.
HANG CLEAN
2. 2. 2. 2. 2
Work up to a heavy 2 reps.
STRICT PULL UPS
3x MAX Reps
Rest 3 minutes between sets.
12 Min AMRAP
10 SUPINE RING PULL UP
10 TRUE PUSH UPS
20 DOUBLE UNDERS
2016 11 28
BACK SQUAT
3×5
Add 5 pounds to whatever you did last time.
PRESS
3×5
Add 2.5 pounds to whatever you did last time.
BACK SQUAT
10. 10. 10
Work up to a heavy 10 reps.
PRESS
1. 1. 1. 1. 1
Work up to a heavy 2 reps.
10 Minute AMRAP
3 FRONT SQUAT
5 CHIN UPS
7 TRUE PUSH-UPS
2016 11 27