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 12 Rounds
Front Squats @ 75% of 1 RM – 3 Reps
1.5 pood KB Snatch – 6 Reps (any side)
15′ Rope Climb – 1 Rep
*Rest 2 minutes every 3 rounds.
2016 06 08
Deadlift 5 RM (add 10 lbs to last workout)
Chin Ups 3x Max Reps
Power Snatch 2, 2, 2, 2, 2
Chin Ups 3x Max Reps
Complete for time:
Ring Rows – 100 Reps
Evil Wheels – 100 Reps
40 lb Ball Slams – 100 Reps
*You may break up reps and sets however you choose.
2016 06 06
Complete:
5 x 20 yards
3 x 40 yards
2 x 100 yards
*Rest as needed between efforts.
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 7 RM
Push Jerk 2, 2, 2, 2
2016 06 06
2016 06 05
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Hang Power Clean 1 RM
Pull Ups 3 x Max Reps
Complete 5 rounds for time:
Supine Ring Rows – 9 Reps
315/210 lb Deadlifts – 7 Reps
30/24″ Box Jumps – 5 Reps
2016 06 02
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 One Round on the Minute:
Dumbbell Power Snatch – 2 Reps
Lateral Burpees – 6 Reps
*Complete 10 Rounds or 10 total minutes. For every missed round, complete 500 m rowing at the end of the workout.
2016 05 31
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3x Max Reps
Deadlift 5 RM
Weighted Chin Ups 3x Max Reps
Complete 6 rounds:
KB Swings – 15 Reps
Sprint 1/2 Gasser
Rest 45 seconds
2016 05 31
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
*Perform a single maximum effort for the lifts listed above.
*After warm-ups, 3 attempts are allowed.
*Total must be done in the specified order.
2016 05 26
DB Power Snatch – 1 RM
*Find your 1 RM Dumbbell Power Snatch with each arm.
Complete 3 rounds:
You have 90 seconds to complete the following:
Sprint 100 yards
2 pood KB Swings – 30 reps
*Rest 3 minutes between rounds.
2016 05 25
On the minute for 8 minutes:
Deadlift – 3 Reps
Broad Jump – 3 Reps
*For Deadlift, use 80% of your 5 RM.
*Each Broad Jump should be at least 90% of your max distance.
Complete as many rounds as possible in 12 minutes:
250 m Row
Towel Pull Ups – 12 Reps
250 m Row
Toes to Bar – 12 Reps
2016 05 24
