4-7 x 40yd
6-8 x 20 yd
*Rest as needed between sprints
Complete 10, 9, 8, 7, ….1 Reps of each for time.
Strict Chin Up
Front Squat
Ball Slam
*If bodyweight is over 200 lbs use 225 lbs for Front Squat.
*If bodyweight is under 200 lbs use 185 lbs for Front Squat.
2016 06 22
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
Power Snatch 2, 2, 2, 2, 2
Chin Ups 3 x Max Reps
Complete as many rounds as possible in 10 Minutes:
Burpee with Vertical Touch – 6 Reps
DB Deadlift – 6 Reps
DB Farmer’s Carry – 50 yds
*For DB Deadlift and Farmer’s Carry, go as heavy as possible.
*For Burpee with Vertical Jump and touch, test your max height before the workout and attempt to replicate throughout.
2016 06 20
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 4 rounds for time:
Seated Dumbbell Press – 6 Reps
KB Swing – 9 Reps
Seated Dumbbell Press – 6 Reps
Box Jump – 9 Reps
Rest 30 seconds
2016 06 19
2016 06 19
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Power Clean 2 RM
Single Arm DB Bent Over Row 3×12
Complete one round every 2 minutes:
Ground to Overhead – 4 Reps
Chest to Bar Pull Up – 5 Reps
Lateral Ball Slam – 6 Reps
*Every 2 minutes, complete all of the above exercises. Continue until you have accummulated 7 Rounds or 14 minutes of work.
2016 06 17
Complete 4-7 efforts:
Sprint 50 yds
*When your sprint drops below 95% of your fastest 50 yd time, discontinue sprint efforts.
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
2016 06 16
Complete the following on the minute for 8 minutes:
Deadlift – 3 Reps
30/24″” Box Jump – 3 Reps
*For Deadlift, use 80% of your 5 RM.
*Box Jumps must be performed by landing with hips above parallel.
Complete as many rounds as possible in 10 minutes:
3 Power Snatch
5 Pull Ups
10 Push Ups
15 Air Squats
2016 06 14
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 one round every minute, for 10 minutes:
Power Clean – 1 Rep
DB Thrusters – 3 Reps
Toes to Bar – 5 Reps
2016 06 12
2016 06 12
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:
DB Farmer Carry – 50 yds
Deficit Push Ups – 15 Reps
Sprint – 50 yds
Rest 30 Seconds
*For Farmer Carry and Sprint, travel 25 yards out and back, go as heavy as possible
2016 06 09
