Deadlift 1x 5 (add 10 lbs to last workout)
Every Minute for 8 Minutes:
Complete 3 Deadlifts @ 80% of your most recent 1 RM.
Complete 6 Rounds for time:
DB Farmer’s Carry – 30 yds
60 yd Shuttle Run
KB Swing – 12 Reps
Rest 90 seconds
*For Shuttle Run, sprint 30 yds out and back.
*For DB Farmer’s Carry, go as heavy as possible.
2016 04 05
Squat 3×5 (+5 lbs to last workout)
Squat 5×5
Complete as many rounds as possible in 15 minutes:
Rope Climb – 1 Rep
Push Presses @ 70% Bodyweight – 5 Reps
Burpee box overs – 5 Reps
Rope Climbs – 2 Reps
Push Presses – 5 Reps
Burpee Box Overs – 5 Reps
Rope Climbs – 3 Reps
Push Presses – 5 Reps
Burpee Box Overs – 5 Reps…
2016 04 04
Power Clean 5×3 (add 2.5 lbs to last workout)
Weighted Pull Up 2 RM
Power Clean 3, 3, 3, 3
Weighted Pull Up 2 RM
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
Burpee
Chest to Bar Pull Up
Calories on C2 Rower
2016 04 01
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Lunge 4×8 each
Floor Press 5, 5, 5, 5
*For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.
Complete 5 Rounds for time:
Barbell Thruster – 5 Reps
20 yd DB Farmer’s Carry
Rest 60 seconds
Hang Power Clean – 5 Reps
Plyo Push Ups – 10 Reps
Rest 30 seconds
*Plyo pushups should be performed by dynamically alternating hands on a 45 lb bumper plate. The only resting position should be the top of the pushup. “Walking” hands is a no rep.
*For Farmer’s Carry, go as heavy as possible.
2016 03 31
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
Power Snatch 6×2
Chin Ups 3 x Max Reps
Complete for 6 rounds for time:
Ground to Overhead – 3 Reps
Plate Overhead Walking Lunges – 12 Reps (6 RT, 6 LT)
Russian Twists – 24 Reps
2016 03 29
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 one round on the minute:
Odd Minutes:
Clean Pull – 3 Reps
Double Unders – 10 Reps
Even Minutes:
30″ Lateral Box Jump – 6 Reps
Toes to Bar – 10 Reps
*For Clean Pull, use 90% of today’s Power Clean 3 RM.
*Complete 7 rounds of each alternating minute or 14 total minutes of work.
2016 03 25
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Lunge 4×8 each
Close Grip Bench Press 3×5
*For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.
Complete:
Bodyweight Bench Press – 1 x Max Reps Unbroken
*Do not rack the bar during Max Rep set.
Rest 2 Minutes
Then…
Complete for time:
2/1.5 pood KB Swing – 100 Reps
Push Ups – 100 Reps
*You may break up reps and sets however you choose.
2016 03 24
Deadlift 1×5 (add 10 lbs to last workout)
Towel Pull Ups 3 x Max Reps
Power Snatch 6×2
Towel Pull Ups 3 x Max Reps
Complete as many rounds as possible in 9 minutes:
Power Snatch – 3 Reps
Supine Ring Row – 6 Reps
Ball Slam – 9 Reps
2016 03 22
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1
Press 5 RM
Complete 10 Rounds for time:
DB Hang Power Clean – 5 Reps
DB Front Squat – 5 Reps
DB Push Press – 5 Reps
Evil Wheels – 10 Reps
2016 03 21
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
1 Power Clean + 1 Hang Power Clean
Weighted Pull Ups 2 RM
*Work up to your heaviest Power Clean + Hang Power Clean complex in 15 minutes. Do not drop the bar between movements.
Complete 3 Cycles of:
As many rounds as possible in 4 minutes:
2 pood KB Swings – 6 Reps
185/125 lb Push Press – 6 Reps
Lateral Bar Over Burpees – 6 Reps
*Rest 2 minutes between cycles. Continue next cycle where the previous left off for a running total of rounds and reps.
2016 03 18