2016 05 09
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Collegiate
Power Clean 3, 3, 3, 3
Pull Ups 3 x Max Reps
Conditioning
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
Chin Up
Front Squat
40/30 lb Ball Slam
*If your bodyweight is over 200 lbs use 225 lbs for Front Squat. If under 200 lbs use 185 lbs.
2016 05 05
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×8 each
Floor Press 5, 5, 5, 5
Conditioning
Complete 6 rounds for time:
Push Press – 8 Reps
Russian Twists – 30 Reps (total)
Plate Push – 25 yds
Rest 60 seconds
2016 05 04
Amateur
Deadlift 1×5 RM (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
Collegiate
Power Snatch 6×2
Chin Ups 3 x Max Reps
Conditioning
Complete 5 rounds:
275/185 lb Deadlifts – Max Reps in 30 seconds
Rest 30 seconds
Burpees – Max Reps in 30 seconds
Rest 30 seconds
2016 05 02
Amateur
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1
Press 5 RM
Conditioning
Complete 6 rounds for time:
1.5 pood KB Power Snatch – 8 Reps (alternating)
Ring Dips – 10 Reps
Row – 20 Calories
Rest 45 seconds
2016 05 02
2016 05 02
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Collegiate
1 Power Clean + 1 Hang Power Clean
Weighted Pull Ups 2 RM
Conditioning
“Kalsu“
On the minute:
Complete 5 burpees and perform max rep 135 lb barbell thrusters on the minute. The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
2016 04 28
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 1, 1, 1, 1, 1
Bench Press 5 RM
Conditioning
Complete as many rounds as possible in 5 minutes:
Broad Jump – 4 Reps
Deficit Push Ups – 10 Reps
Rest 2 minutes, then…
Complete as many rounds as possible in 5 minutes:
Banded Tricep Extensions – 15 Reps
Banded Bicep Curls– 15 Reps
5-10-5 yd Sprint – Any Direction
2016 04 27
Sprints
Complete 2-4 efforts of:
100 yd Shuttle Sprint
then…
Complete 4-7 efforts of:
50 yard Sprint
*Rest as needed between efforts.
Amateur
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Collegiate
Rack Pull 3, 3, 3, 3
Pull Ups 3 x Max Reps
2016 04 25
Amateur
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Collegiate
Squat 5×5
Press 3×5 @ 92.5% of 5RM
Conditioning
DB Walking Lunges – 20 yards
Box Jumps @ 24″ – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards
Toes to Bar – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 Yards
Burpees – 20 Reps
Rest 60 seconds
50 lb DB Walking Lunges – 20 yards
Sprint – 120 yards
2016 04 25