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
5RM, MAX REPS @ 80%
Work up to a 5 reps max. Then cut it back 20% and do one set of max reps.
PUSH PRESS
10. 10. 10
Work up to a heavy 10 reps.
4 ROUNDS
15 SINGLE ARM DB THRUSTER
10 BALL SLAMS
20 LATERAL PLYO SKIERS
2016 11 06
POWER CLEAN
5×3
Add 2.5lbs to your last workout.
CHIN UPS
3x MAX REPS, rest 2-3 minutes between sets
5 SETS OF: 3 DEADLIFTS + 3 POWER CLEANS
Work up to a heavy triple on DL to PC complex. These can be done in a touch and go manner if you choose to. After each set, perform dynamic step ups.
DYNAMIC STEP UPS
10 reps right and 10 reps left
6. 5. 4. 3. 2. 1
FRONT SQUAT, add weight to the bar after each set
After each set of Front Squats perform
5 BURPEE BOX JUMPS
2016 11 03
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.
NINJA GET UP TO BOX JUMP
1. 1. 1. 1. 1
Work up to a big single.
INCLINE BENCH
10. 10. 10
Get some heavy sets of 10.
15. 12. 9. 6. 3
BENCH PRESS, Use body weight for the bench press.
SEATED DUMBBELL PRESS
2016 11 02
DEADLIFT
1×5
Add 10 pounds to your last DL workout.
HANG CLEAN
2. 2. 2. 2. 2
Work up to a heavy double on the hang clean.
Perform as many rounds of the following as possible in 10 minutes.
10 SUPINE RING PULL UP
10 TRUE PUSH UPS
2016 10 31
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.
PUSH PRESS
3. 3. 3. 3. 3
Work up to a heavy triple.
100yd Sprint
Rest 60 seconds
100yd Sprint
Rest 90 seconds
80yd Sprint
Rest 60 seconds
80yd Sprint
Rest 90 seconds
60yd Sprint
Rest 60 seconds
60yd Sprint
Rest 90 seconds
40yd Sprint
Rest 60 seconds
40yd Sprint
2016 10 30
2016 10 29
POWER CLEAN
5×3
Add 2.5lbs to your last workout.
CHIN UPS
3x Max Reps
Rest 3 minutes between sets
POWER SNATCH
2. 2. 2. 2. 2. 2
Work up to a heavy double on the PS.
SHIN HOPS
5. 5. 5. 5. 5. 5
Work 5 shin hops between sets.
13 MINUTE AMRAP
25YDS BEAR CRAWL W/ KB PUSH, Go heavy.
10 DIPS
10 right and 10 left BULGARIAN SPLIT SQUAT, ADD WEIGHT IF ABLE
2016 10 27
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.
SANDBAG WALKING LUNGE
25yds. 25yds. 25yds. 25yds, 25yds
Go heavy.
CLOSE GRIP BENCH
3RM, Max Reps @ 80%
Work up to a 3 rep max. Pull of 20% and one set of max reps.
25. 20. 15. 10. 5
RUSSIAN KB SWINGS
FARMER WALKS 25YD FARMER CARRY after each set of KB Swings
Go as heavy as possible.
2016 10 26
DEADLIFT
1×5
Add 10 pounds to your last DL workout.
STRICT PULL UPS
3x Max Reps
Rest 3 minutes between sets.
DEFICIT DEADLIFT
3RM
Work up to a heavy triple off a 3″ platform.
WEIGHTED PULL UPS
5. 5. 5
Find a 5 rep max
3 ROUNDS
60 SEC MAX DUMBBELL PUSH PRESS
60 SEC MAX LATERAL PLYO SKIERS (Right + Left = 1 rep)
60 SEC MAX BALL SLAMS
60 SEC MAX RUSSIAN KB SWINGS
60 SEC MAX C2 ROWER CALORIES
60 SEC REST
2016 10 24
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
2. 2. 2. 2. 2
Work up to a heavy double.
PRESS
5. 5. 5. 5. 5
Work up to a heavy five on the press.
15. 12. 9
BACK SQUAT 225/135 pounds
DYNAMIC PUSH UPS
2016 10 23
