Power Clean 5×3 (add 2.5 lbs to last workout)
3 x Max Chin Ups
Power Clean 4×4 (add 2.5 lbs to last workout)
3 x Max Chin Ups
Complete as many rounds as possible in 15 minutes.
Rope Climb – 1 Rep
Push Presses @ 70% Bodyweight – 5 Reps
Burpee box overs – 5 Reps
Rope Climbs – 2 Reps
Push Presses – 5 Reps
Burpee Box Overs – 5 Reps
Rope Climbs – 3 Reps
Push Presses – 5 Reps
Burpee Box Overs – 5 Reps…
2015 12 03
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
On the minute for 10 minutes complete:
Front Squat 3- Reps @ 80% 5 RM
*Speed is the goal.
Floor Press 5, 5, 5, 5
Complete 5 rounds for time of:
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) AHAP
Dips – 12 Reps
Sprint 100 yds
2015 12 03
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups – 3 x Max Reps
Power Snatch – 2 RM
Weighted Pull Ups – 2 RM
6 rounds for time:
185/125 lb Any Way Overhead – 3 Reps
CTB Pull Ups – 6 Reps
Clapping Push Ups – 9 Reps
2015 11 30
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 2 rounds of the following of:
Sledge Hammer Strikes Right – 1 min Max Reps
20″ Box Jumps – 1 min Max Reps
Sledge Hammer Strikes Left – 1 min Max Reps
45 lb Dumbbell Hang Clean – 1 min Max Reps
*Rest 1 minute between rounds.
2015 11 29
Deadlift 1×5 (add 10 lbs to last workout)
Strict Pull Ups 3 x Max Reps
Strict Chin Ups 3 x Max Reps
DB Farmer Carry AHAP 4 x 25 yards
Complete:
185/125 lb Hang Power Cleans – 9 Reps
40/30 lb Ball Slams – 10 Reps
185/125 lb Hang Power Cleans – 6 Reps
40/30 lb Ball Slams – 15 Reps
185/125 lb Hang Power Cleans – 3 Reps
40/30 lb Ball Slams – 20 Reps
2015 11 23
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM
Push Press 1, 1, 1, 1, 1
DB Walking Lunges – 20 yards
Box Jumps @ 24″ – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards
Toes to Bar – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 Yards
Burpees – 20 Reps
Rest 60 seconds
DB Walking Lunges – 20 yards
Sprint – 120 yards
2015 11 23
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4
*Collegiate use 70% of 1 RM Power Clean from. We will be progressing these so start with a weight that looks and feels fast.
Complete 4 rounds:
2 pood KB Swings – 10 Reps
20″ Lateral Box Jump – 8 Reps
5-10-5 yard shuttle Left
Rest 60 seconds
2 pood KB Swings – 10 Reps
20″ Lateral Box Jump – 8 Reps
5-10-5 yard shuttle Right
Rest 60 seconds
2015 11 19
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Squat 5×3 @ 95% of last set of 5 from Monday
Bench Press 5, 5, 5, 5
Complete the following sprints:
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)
*For flying starts, take 10 meters to accelerate, you should be full speed by the time you hit your start.
2015 11 18
Deadlift 1×5 (add 10 lbs to last workout)
Power Snatch 8×2
Complete 6 rounds for time:
155/105 lb Hang Power Snatch – 3 Reps
Chin Ups – 6 Reps
40/30 lb Ball Slams – 9 Reps
*Rest 30 seconds between rounds.
2015 11 16
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5
Press 1 RM
Complete as many rounds as possible in 9 minutes:
Broad Jumps – 4 Reps
Handstand Pushups – 6 Reps
55/35 lb DB Thruster – 8 Reps
*Test your broad jump prior to workout and mark off max distance. You must achieve this distance during the workout for the rep to count.
2015 11 16