Deadlift 1×5 (add 10 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Power Snatch 2 RM
FloorPress 3, 3, 3, 3
Complete 4 Rounds for time:
Power Snatch – 6 Reps
DB/KB Walking Lunge – 20 yds
Strict Chin Up – 12 Reps
2015 12 28
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3 RM, 1 x Max Reps at 90%
Push Press 2, 2, 2, 2, 2
Complete 8 Rounds:
Sprint 80 yds
Rest 90 seconds
2015 12 28
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 3 Rounds:
Complete as many rounds as possible in 4 minutes:
L-Hold Pull Ups – 5 Reps
Strict HSPU – 5 Reps
Lateral Burpee Box Jumps – 5 Reps
*Rest 2 minutes between rounds. Start each round where the previous left off for a running round count.
*L-Hold Pull Ups should be performed with a 90 degree bend in the hips and legs fully extended.
2015 12 17
Complete 5-8 efforts of:
50 yard Sprint
*Rest as needed between efforts.
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
On the minute for 10 minutes complete:
Front Squat 3- Reps @ 85% 3 RM from 2015-12-07
2015 12 16
Deadlift 1×5 (add 10lbs to your last workout)
Pull Ups 3 x Max Reps
Power Snatch 8×2
Pull Ups 3 x Max Reps
As many rounds as possible in 12 minutes:
AHAP One Arm DB Power Snatches – 5 Reps
AHAP Farmers Walk DB in each hand – 25 yds
*For DB Power Snatch, alternate sides however you choose.
2015 12 15
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM
Press 3×5 @85% 3 RM from 2015-11-30
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.
2015 12 14
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 6 Rounds of the complex.
AHAP Hang Power Clean – 5 Reps
AHAP Front Squat – 7 Reps
AHAP Push Jerk – 3 Reps
*Each complex must be completed unbroken. Rest as needed between rounds.
**For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.
2015 12 10
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3
Bench Press 5 RM
Complete 5 rounds for time of:
Power Snatch – 5 Reps
KB Step Ups – 10 Reps
Push Ups – 15 Reps
*For Step Ups, hold a KB in each hand. Complete 5 Right and 5 Left. Get a box set up to where your leg is parallel to the ground when you step on the box.
2015 12 09
Deadlift 1×5 (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 finding your heaviest triple.
Complete as many rounds as possible in 13 minutes:
Weighted Pull Ups – 6 Reps
30/24″ Box Jumps – 6 Reps
40/30 lb Ball Slams – 12 Reps
2015 12 07
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%
Sprint every minute on the minute for 12 minutes:
80 yards
2015 12 07
