Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Power Clean 3 RM
Weighted Pull Up 3 RM
Complete as many rounds as possible in 12 minutes:
C2 Rower – 15 cals
Supine Ring Pull Ups – 10 Reps
Hang Power Clean – 5 Reps
2016 07 21
4-7 x 40yd
6-8x 20 yd
Sprint the given distances with max effort resting as needed. When times begin to slow, the workout is over as is the reason for the rep ranges.
Complete 5 Rounds:
Front Squat – 7 Reps
15′ Rope Climb – 1-2 Reps
Pillar Hold – Max Time
2016 07 20
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
Power Snatch 2 RM
Chin Ups 3 x Max Reps
Complete for time:
100 yd Sprint
30 Reps – Slam Ball
Rest 2 minutes
100 yd Sprint
20 Reps – Burpees Box Jumps
Rest 2 minutes
100 yd Sprint
10 Reps – Reverse Ball Toss for distance
2016 07 18
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 5 RM
Push Press 2, 2, 2, 2
Complete as many rounds as possible in 13 minutes:
Ground to Overhead – 3 Reps
Arnold Presses – 5 Reps
Strict Pull Ups – 7 Reps
Lateral Hops – 9 Reps
2016 07 17
2016 07 17
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Hang Power Clean
Starr Shrugs 3 x 12
*Take 15-20 minutes to find your heaviest complex. You may not drop the bar between the Clean Pull and Hang Power Clean. Then set the bar up in pins or on blocks, strap up, and knock out your Starr Shrugs.
Complete 5 rounds:
Power Snatches – 3 Reps
Lateral Bar Over Burpees – 8 Reps
Chin Ups – Max Reps Unbroken
Rest 60 seconds between rounds.
2016 07 14
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5, 5, 5
Bench Press 3×5 @90% 5RM
DB Bench Press 1 x Max Reps
*For DB bench press, use a heavy weight that allows 10-15 Reps.
6 Rounds
Complete one round every 2 minutes:
Rotational Ball Slams – 20 Reps
30 yd Bear Crawl – 15 yds out and back
2016 07 13
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3x Max Reps
Speed Deadlifts 20 x 1 @ 80% of 5 RM (every 30 seconds)
*pull the bar as fast off the ground as possible.
Chin Ups 3x Max Reps
Complete 6 rounds for time:
50 yard Farmer’s Walk AHAP
50 yard Prowler Push
2016 07 11
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 2, 2, 2, 2, 2
Press 5, 5, 5
Complete for time:
Sprint 1/2 Gasser
DB Hang Cleans – 20 reps
Sprint 1/2 Gasser
DB Hang Cleans – 15 reps
Sprint 1/2 Gasser
DB Hang Cleans – 10 reps
Sprint 1/2 Gasser
DB Hang Cleans – 5 reps
2016 07 10
2016 07 09
