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 4 Rounds for time:
5-10-5 yd Sprint – 1 Rep RT
Front Squat – 7 Reps
5-10-5 yd Sprint – 1 Rep LT
Rest 1 minute
*For Front Squat, use 1.25 x bodyweight. Re-rack or break up sets if need be.
2016 03 17
Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Rack Pull 3, 3, 3, 3
Chin Ups 3 x Max Reps
15, 10, 5 Reps of:
135 lb Hang Power Snatch
24″ Box Jumps
Calories on C2 Rower
2016 03 15
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 5×5
Press 3×5 @ 90% of 5 RM
Complete as many rounds as possible in 12 minutes:
Deficit Push Up – 10 Reps
Rotational Ball Slams – 15 Reps
Dip – 10 Reps
Farmer’s Walk – 30 yds
2016 03 14
DB Power Snatch – 1 RM
*Find your 1 RM single arm Power Snatch for both arms using a DB.
then…
Complete 4 Rounds:
50 lb DB Step Ups Right – 12 Reps
*Alternate legs when performing the Step Ups.
On the minute:
Sprint 80 yards on the minute for 15 minutes.
2016 03 10
Complete the following on the minute for 8 minutes:
Deadlift – 3 Reps
30″ Box Jump – 3 Reps
As many rounds as possible in 14 minutes:
Overhead Walking Lunge – 12 Reps (6 RT, 6 LT)
Ball Slams – 10 Reps
Weighted Pull Up – 6 Reps
2016 03 08
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workut)
Barbell Thruster 2 RM
Complete 7 rounds for time:
KB Swing – 7 Reps
Double Unders – 21 Reps
20 yd Bear Crawl Shuttle (10 yds out and back)
2016 03 06
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Ups 3 x Max Reps
Power Clean 3, 3, 3, 3
Chin Ups 3 x Max Reps
Complete 6 Rounds:
Every 2 minutes, complete one round of:
Deadlift – 4 Reps
Lateral Hop – 8 Reps
Sprint 50 yds
2016 03 04
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
Bench Press 5, 5, 5, 5
Complete as many rounds as possible in 10 minutes:
Dips – 6 Reps
15′ Rope Climb – 1 Rep
DB Thruster – 6 Reps
2016 03 03
Penn Rugby 2015 Spring Break Workouts
10x 10 yard Sprints (rest 30 seconds between sprints)
Rest 1 minute
10x 20 yard Sprints (rest 30 seconds between sprints)
Rest 1 minute
6 x 50 yard Sprints (rest 30 seconds between sprints)
Rest 1 minute
Workout 28x 5-10-5 shuttle (rest 45 seconds between sprints)
3 minute break
8x 5-10-5 shuttle (rest 45 seconds between sprints)
Workout 3Change of Direction Box (sprint, bear crawl, back pedal, bear crawl)
10x shuttle (rest 45 seconds between sprints)
3 minute break
10x shuttle (rest 45 seconds between sprints)
Workout 48x T Drill (rest 45 seconds between sprints)
3 minute break
8x T Drill (rest 45 seconds between sprints)
Get Up Sprints
10x 10 yard sprints (rest 30 seconds between sprints)
Rest 1 minute
9x 20 yard sprints (rest 30 seconds between sprints)
Rest 1 minute
8x 30 yard sprints (rest 30 seconds between sprints)
Rest 1 minute
4x 100 yards sprints (rest 30 seconds between sprints)
Rest 1 minute
*** Get-up sprints are started with your chest flat on the ground; get to your feet as fast as possible and explode out into your sprint.
2016 03 01
Deadlift 1×5 (add 10 lbs to last workout)
Power Snatch 2. 2. 2. 2. 2. 2
Complete 5 Rounds for total Reps:
Pendlay Rows – Max Reps in 30 seconds
Rest 30 Seconds
24″ Lateral Burpee Box Jumps – Max Reps in 30 seconds
Rest 30 Seconds
Hang Power Snatch – Max Reps in 30 seconds
Rest 1 minute
2016 03 01