Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workut)
Barbell Thruster 2 RM
Complete 5 Rounds:
Reverse Ball Toss – 40 Yds
Strict Handstand Push Ups – Max Unbroken
DB Step Ups – 12 Reps total
2016 05 23
Max Distance Broad Jump
Power Clean 5×3 (add 2.5 lbs to last workout)
Max Distance Broad Jump
Power Clean 3 RM
Complete 8 rounds:
25 yd Prowler Pushes
30 seconds Pull Ups – Max Reps
*Complete one Prowler Push. Then transition to Pull Ups immediately after crossing the finish line. You have 30 seconds to perform as many Pull Ups as possible before starting the next round.
*Use between 90-180 lbs for prowler pushes.
2016 05 19
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 1, 1, 1, 1, 1
Bench Press 5 RM
Complete 3 Cycles:
7, 5, 3 Reps of:
155 lb Push Press
Strict Handstand Push up
155 lb Barbell Walking Lunge (each leg)
*Rest 2 minutes between each cycle.
*One Cycle consists of 7, 5, and 3 Reps of each exercise.
2016 05 18
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Rack Pull 3, 3, 3, 3
Complete for time:
100 yd Sprint
Power Clean & Split Jerk – 8 Reps
Supine Ring Rows – 12 Reps
100 yd Sprint
Power Clean & Split Jerk – 6 Reps
Supine Ring Rows – 10 Reps
100 yd Sprint
Power Clean & Split Jerks – 4 Reps
Supine Ring Rows – 8 Reps
100 yd Sprint
2016 05 16
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 3×5
Press 3×5 @ 90% of 5 RM
Complete as many rounds as possible in 13 minutes:
Weighted Pull Ups – 6 Reps
30/24″ Box Jumps – 6 Reps
40/30 lb Ball Slams – 12 Reps
2016 05 15
2016 05 15
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean
*Work up to your heaviest complex in 15 minutes. Perform no more than 5 working sets.
Death By Power Clean and Burpee
Complete 1 Power Clean and 1 Burpee on the first minute, 2 Power Cleans and 2 Burpees on the second minute, 3 Power Cleans and 3 Burpees on the third minute, etc…until you can no longer complete the required reps.
*For Power Clean, use 85% of bodyweight.
then…
Complete for time:
Strict Chin Ups – 60 Reps
2016 05 12
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Overhead Squat 5×3
Close Grip Bench Press 4×5
Complete 4 Rounds for time:
Hang Power Snatch – 3 Reps
Overhead Squat – 6 Reps
Dips – 9 Reps
100 yd Sprint
Rest 90 seconds
2016 05 11
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Deadlift 3 RM
Pull Ups 3 x Max Reps
Complete one round every 3 minutes:
2/1.5 Pood KB Swings – 15 Reps
180/120 lb Prowler Push – 25 yds
*Complete both exercises at the top of every 3 minutes. Complete 5 rounds total.
2016 05 09
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 7 RM
Push Press 5, 5, 5
Complete as many rounds as possible in 12 minutes:
Sledge Hammer Strikes – 30 Reps (15 RT, 15 LT)
Seated Dumbbell Press – 6 Reps
20″ Burpee Box Over – 6
2016 05 09
