Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5, 5
Press 5 RM
Complete one round every 90 seconds:
205 lb Push Jerk – 3 Reps
Strict Pull Up – 6 Reps
Broad Jump – 3 Reps
2016 02 29
Find your Max Height:
Box Jump
Lift 10,000/6,500 lbs as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Deadlift
*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round.
*The goal is to lift 10,000 lbs as fast as possible.
2016 02 25
Find Max Distance Broad Jump
Power Clean 5×3 (add 2.5 lbs to last workout)
Find Max Distance Broad Jump
1 Power Clean + 1 Hang Power Clean
Complete one round every 90 seconds:
15′ Rope Climb Ascent – 1 Rep
225 lb Ground to Overhead – 2 Reps
Burpees – 3 Reps
*Complete a total of 10 rounds.
2016 02 23
Deadlift 1x 5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3
*Work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Complete as many rounds as possible in 12 minutes.
30/24″ Box Jump – 6 Reps
Supine Ring Row – 8 Reps
40/30 lb Ball Slams – 10 Reps
Ring Push Ups – 8 Reps
2016 02 22
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM
Push Press 2, 2, 2, 2, 2
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
Strict Pull Up
185 lb Push Press
40 lb Ball Slam
2016 02 22
Sprints
2-3 x 100 yd
3-5 x 40yd
5-7 x 20 yd
*After a thorough warm up, sprint the given distances with max effort resting as needed. When times begin to slow, the workout is over as is the reason for the rep ranges.
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM)
2016 02 18
Deadlift 1×5 (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
2 pood 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 02 15
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 2, 2, 2, 2, 2
Press 5, 5, 5
Complete as many rounds as possible in 8 minutes:
Push Press – 4 Reps
Box Jump – 6 Reps
Toes to bar – 8 Reps
Rest 3 minutes then…
Complete for time:
Push ups – 100 Reps
2016 02 15
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Hang Power Clean 1, 1, 1, 1, 1
Pull Ups 3 Max Reps
Complete as many rounds as possible in 12 minutes:
Ground to Overhead – 3 Reps
Step Ups – 6 Reps (6 RT, 6 LT)
Double Unders – 12 Reps
2016 02 11
Bench Press 3×5 (add 2.5 lbs to last workout)
Bench Press 1, 1, 1, 1, 1
Death by Back Squat
Complete:
1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute and so on…
*This workout is performed at body weight or 225 lbs, whichever is more.
Complete for time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:
2 pood KB Swings
Seated Dumbbell Press
2016 02 10