Deadlift 5 RM (add 10 lbs to last workout)
Chin Ups 3x Max Reps
1 Power Snatch + 2 Overhead Squats
Towel Pull Ups 3x Max Reps
Complete 10 Rounds for time:
155/105 lb Power Snatch – 2 Reps
24/20″ Lateral Box Jump – 4 Reps
40/30 lb Ball Slam – 6 Reps
Rest 45 seconds
2016 02 08
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Front Squat 3 RM, Max Reps at 90%
Complete 4 Cycles:
Complete as many rounds as possible in 3 minutes.
185/125 lb Push Press – 3 Reps
Bar Over Burpee – 5 Reps
Pull Up – 7 Reps
*Rest 2 minutes between each 3 minute AMRAP.
*Start each round where the previous left off for a running count of rounds and reps.
2016 02 07
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5
Barbell Lunges 4×6 each
2 x 20 Meter Sprints
(rest 20 seconds between efforts)

Rest 30 seconds then…
4 x 30 Meter Sprints
(rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 Meter Flying Starts
(rest 30 seconds between efforts)
2016 02 04
AmateurDeadlift 5 RM (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3
Complete 6 rounds:
Sandbag Shouldering – 10 Reps
50 yd Prowler Shuttle
2016 02 01
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3
Push Press 2, 2, 2, 2, 2
21, 15, 9 Reps for time of:
Push Jerk
Ring Dip/Parallel Bar Dips
Calorie Row
2016 01 31
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Ups 3 x Max Reps
Power Snatch 2, 2, 2, 2, 2
Ring Pull Ups 3 x Max Reps
Complete 10 Rounds:
Burpees – 5 Reps
40/30 lb Reverse Ball Toss – Max Distance
25 yd Sprint
Rest 45 seconds
*Immediately after ball toss, turn and Sprint 25 yds in the direction of the ball.
2016 01 29
Back Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM
Bench Press 5 RM
Complete for time:
Barbell Thruster – 9 Reps
Toes to Bar – 19 Reps
Barbell Thruster – 6 Reps
Toes to Bar – 16 Reps
Barbell Thruster – 3 Reps
Toes to Bar – 13 Reps
*Barbell Thrusters should be heavy. Use at least 80% bodyweight.
2016 01 28
Deadlift 1×5
Pull Ups 3 x Max Reps
Power Snatch 6×2
Weighted Pull Ups 2, 2, 2, 2, 2
Complete on the minute for 10 minutes:
Power Snatch – 2 Reps
30″ Box Jump – 2 Reps
then…
Complete for time:
Evil Wheels – 100 Reps
2016 01 25
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3
Push Press 2, 2, 2, 2, 2
Complete as many rounds as possible in 12 minutes:
Supine Ring Pull Ups – 10 Reps
True Push Ups – 10 Reps
2/1.5 pood KB Swing – 10 Reps
2016 01 25
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean x 6 @85% 1 RM Power Clean
Complete 4 Rounds for time:
135/95 lb Power Snatch – 6 Reps
Walking Lunge – 20 yds
15′ Rope Climb – 1-3 Reps
2016 01 22