2016 08 05
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Collegiate
Power Clean 2, 2, 2, 2, 2
Weighted Pull Up 2 RM
Conditioning
Every 2 minutes
You have two minutes to complete each of the following sets:
1. Thrusters – 5 reps
Sprint 120 yards
2. Thrusters – 6 reps
Sprint 100 yards
3. Thrusters – 7 reps
Sprint 80 yards
4. Thrusters – 8 reps
Sprint 60 yards
5. Thrusters – 9 reps
Sprint 40 yards
6. Thrusters – 10 reps
Sprint 20 yards
Start a running clock for this workout. At the top of each 2 minutes complete each set. If a set takes you 60 seconds, you have the rest of the minute to rest. Remember at the top of each 2 minute time period transition to the next set.
2016 08 04
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Step Up 4×6 each leg
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Conditioning
Complete 4 rounds for time:
Seated Dumbbell Press – 6 Reps
KB Swing – 9 Reps
Dynamic Push Ups – 12 Reps
24″ Box Jump – 9 Reps
Rest 30 seconds
2016 08 03
Amateur
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
Collegiate
Snatch Pull 2, 2, 2, 2, 2
*For Snatch Pull, work up to a heavy double that still allows you to be explosive and achieve a long pull.
Chin Ups 3 x Max Reps
Condtitioning
Complete 5 Rounds for time:
Supine Ring Rows – 10 Reps
DB Power Snatch – 5 Reps RT AHAP
DB Power Snatch – 5 Reps LT AHAP
250 m Row
Rest 1 minute
2016 08 01
Sprints
Complete 4-7 efforts:
Sprint 40 yds
*When your sprint drops below 95% of your fastest 40 yd time, discontinue sprint efforts.
Conditioning
Complete 6 rounds:
Each round lasts 1 minute:
Back Squat – 5 Reps
20″ Box Jumps – Max Reps
Rest 2 minutes between rounds.
*For Back Squat, use 80% of your 1 RM.
2016 07 31
2016 07 30
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Collegiate
Hang Power Clean 1 RM
Pull Ups 3 x Max Reps
Conditioning
Complete one round every 3 minutes:
Push Jerk – 4 Reps
20 yd KB Farmer’s Carry – AHAP
20 yd Broad Jumps
*For Broad Jumps, cover a 20 yd distance in the fewest number of jumps possible.
*Complete 5 total rounds.
2016 07 28
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Walking Lunge 4×6 Each
Bench Press 5 RM, Max Reps @ 90%
Conditioning
Complete as many rounds as possible in 14 minutes:
KB Step Ups – 6 RT, 6 LT
Burpee Box Jump – 6 Reps
Med Ball to Toe Sit – 12 Reps
Double Unders – 24 Reps
2016 07 27
Amateur
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3x Max Reps
Collegiate
Deadlift 5RM (add 10 lbs to last workout)
Weighted Chin Ups 3x Max Reps
Conditioning
On the minute for 12 minutes complete:
KB Swings – 10 Reps
Sprint 60 yds
*If you miss a round, mark a penalty. For every penalty complete 10 burpees at the conclusion of the workout.
2016 07 25
Amateur
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Collegiate
Squat 5×2
Push Press 5, 5, 5
Conditioning
Complete 21, 15, 9 Reps of:
Ball Slam
Dips
DB Thruster
2016 07 24