Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Power Clean 2, 2, 2, 2, 2
Weighted Pull Up 2 RM
Complete 6 rounds for time:
30 yd Farmer’s Carry
Box Jumps – 5 Reps
Ring Rows – 10 Reps
Row – 200 meters
2016 07 07
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Barbell Step Up 4×6 each leg
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Complete 4 Rounds for time:
100 yd Sprint
Ground to Overhead – 5 Reps
50 yd Sprint
Deficit Push Ups – 30 Reps
25 yd Sprint
Dips – 15 Reps
Rest 90 Seconds
2016 07 06
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3x Max Reps
Power Snatch 2, 2, 2, 2, 2
Chin Ups 3x Max Reps
5 Rounds
1 Min to Complete: Walking Inch Worms w/ Push Up in-between – 3 Reps
1 Min to Complete: Single Arm DB Power Snatch – 3 Reps (each side)
1 Min to Complete: Russian Twist – 30 Reps (total)
2016 07 04
2016 07 03
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Power Clean 3 RM
Pull Ups 3 x Max Reps
Complete for time:
2 pood Russian KB Swings – 100 Reps
*Every time you break on the KB swings, complete 5 Chin Ups as a penalty.
2016 06 30
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Walking Lunge 4×6 Each
Bench Press 5 RM, Max Reps @ 90%
Complete as many rounds as possible in 3 minutes:
Hang Power Clean – 3 reps
Push Ups – 6 reps
Dips – 9 reps
*Complete 4 x 3 minute rounds. Rest for 1 minutes between the 3 minute rounds.
2016 06 29
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
Deadlift 5 RM
Weighted Chin Ups 3 x Max Reps
Complete as many rounds as possible in 12 minutes:
Arnold Press – 6 Reps
Med Ball to Toes – 9 Reps
KB Swing – 12 Reps
Double Unders – 15 Reps
2016 06 27
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 5×2
Push Press 5, 5, 5
Complete one round every 90 seconds:
Reverse Ball Toss – 1 Rep
Power Clean – 2 Reps
Front Squat – 3 Reps
Bar Over Burpee – 4 Reps
2016 06 27
2016 06 26
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
1 Power Clean + 1 Hang Power Clean
Single Arm DB Bent Over Row 3×12
*Take 20 minutes to find your heaviest complex. You may not drop the bar between Power Clean and Hang Power Clean.
Complete 4 rounds:
Power Snatches – Max Reps in 60 seconds
Row – Max Calories in 60 seconds
Rest 60 seconds between rounds.
2016 06 23
