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
Conditioning
Complete 4 Rounds for time:
Ground to Overhead – 3 Reps
Lateral Box Jump – 6 Reps
Ground to Overhead – 3 Reps
100 yd Shuttle
Rest 90 seconds
2016 01 21
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workut)
Squat 4, 4, 4, 4
Press 5, 5, 5
Complete 3-5 Rounds.
40 yd Sprint
2/1.5 pd KB Swing – 11 Reps
-Rest 60 Seconds-
30 yd Sprint
Strict Handstand Push Up – 11 Reps
-Rest 60 Seconds-
20 yd Sprint
Broad Jump – 5 Reps
-Rest 60 Seconds-
2016 01 18
Tomorrow JD is getting married. Some of you might not know, but JD has been a long time member here at CFSB. Probably around 4.5 years. The whole time he has been a model member, and a great person. I wish we had 20 more just like you. Congrats buddy.
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 2 RM
As many rounds as possible in 15 minutes of:
205/135 lb Power Clean – 3 Reps
30 yd Bear Crawl – (15 yds out at back)
Ring Rows – 10 Reps
2016 01 14
Show your distaste for mediocrity buy heading over the the Power Athlete store and getting Destroy Mediocrity shirt.
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Bench Press 1 RM
Barbell Lunges 4×6 each leg
Complete every minute on the minute for 11 Rounds:
Sprint 100 yds
2016 01 13
Deadlift 1×5 (add 10 lbs to last workout)
1 Power Snatch + 2 Overhead Squats
*Work up to your heaviest set in 15 minutes. Take small jumps in weight accumulating at least 6-8 working sets.
Complete 6 Rounds for time:
315/210 lb Deadlift – 5 Reps
Double Unders – 15 Reps
5-10-5 yd Sprint
Rest 1 minute
*For 5-10-5 yd Sprint, alternate directions each round.
2016 01 11
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 3 RM, Max Reps at 90%
12, 9, 6 Reps of:
Dumbbell Thrusters
Kettlebell Swings 2 pood
Strict Pull Ups
2016 01 10
Power Clean 5×3 (add2.5 lbs to last workout)
Power Snatch 2.2.2.2.2
5 rounds:
A) 1 min to perform Bent Over Row – 7 Reps
B) 1 min to perform Chin Ups – 7 Reps
C) 1 min to perform 40/30 lb Ball Slams – 7 Reps
2016 01 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, 5
Front Squat 3 RM, Max Reps @80%
Complete for time:
Reverse Wall Walk with Push Up – 40 Reps
Strict Pull Up – 50 Reps
*You may break sets and reps up in any combination.
2016 01 06
Deadlift 5 RM
Deadlift 3 RM
Complete 4 Rounds for time:
6 1 Arm DB Power Snatch Right AHAP
OH Farmer Carry 20 Yd
12 Burpees
6 1 Arm DB Power Snatch Left AHAP
OH Farmer Carry 20 Yd
12 Burpees
2016 01 04
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4
Press 3 RM, Max Reps @75% 3 RM
Complete as many rounds as possible in 9 minutes:
AHAP Barbell Thrusters – 5 Reps
20″ Lateral Box Jumps – 5 Reps
Plyo Push Ups – 10 Reps
2016 01 03