Deadlift 1×5 (add 10 lbs to last workout)
Rack Pull 3, 3, 3, 3
Complete 2 rounds for time:
Supine Ring Row – 25 Reps
Sledge Hammer Strikes LT – 50 Reps
Sledgehammer Strikes RT – 50 Reps
One Arm Farmer Walk 50 yd RT
One Arm Farmer Walk 50 yd LT
*Rest 2 minutes between rounds
*Use between a 12 -20 lbs sledgehammer.
*Go as heavy as possible for farmer carry.
2015 10 26
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5×1 (Use 92.5% of Squat 1 RM)
Press 5×5
Quarter Gone Bad
Five rounds for total reps of:
135/95 lb Thrusters – 15 Seconds
Rest 45 Seconds
Weighted pull-ups – 15 Seconds
Rest 45 Seconds
Athletic Burpees – 15 Seconds
Rest 45 Seconds
2015 10 25
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Power Clean 3, 3, 3, 3
Weighted Pull Ups 2 RM
Complete every 90 seconds:
185 lb Ground to Overhead – 4 Reps
Chest to Bar Pull Up – 5 Reps
40 lb Lateral Ball Slam – 6 Reps
*Every 90 seconds, complete all of the above exercises. Continue until you have completed 8 Rounds.
2015 10 22
Complete 10 rounds:
Lateral Hurdle Hops – 4 Reps
20 yd sprint
*90 seconds between efforts.
*For lateral hurdle hops to sprint…set up four 16″-20″ hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint.
*Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Every minute on the minute perform:
Front Squat – 2 Reps
Bench Press – 2 Reps
*For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM.
*Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.
2015 10 21
Find Max Distance Broad Jump
Deadlift 1×5 (add 10 lbs to last workout)
Complete 5 Rounds:
3 Power Snatches
3 Snatch Pulls
3 Power Snatches
Rest 2 minutes
*Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss.
*Work to the heaviest set possible.
Complete as many rounds as possible in 10 minutes:
Towel Pull Ups – 6 Reps
20″ Box Jump Overs – 8 Reps
Deficit Push Ups – 10 Reps
Evil Wheels – 100 Reps
2015 10 19
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 5×1 (Use 92.5% of 1 RM Press)
Complete 5 Rounds:
40 yd Sprint
2/1.5 pd KB Swing – 11 Reps
-Rest 60 Seconds-
40 yd Sprint
Strict Handstand Push Up – 11 Reps
-Rest 60 Seconds-
40 yd Sprint
Broad Jump – 5 Reps
-Rest 60 Seconds-
2015 10 18
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Ups 3 x Max Reps
Hang Power Clean 1, 1, 1, 1, 1
Weighted Chin Ups 2, 2, 2, 2, 2
Complete for time:
Minute 1:
C2 Rower – Max Calories
Minute 2:
Power Clean – 3 Reps
Supine Ring Rows – 8 Reps
*You have one minute to achieve max calories on the rower and then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 100 calories have been achieved.
**For Power Clean, use 80% of 1 RM.
2015 10 15
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side
Complete as many rounds as possible in 9 minutes:
185/125 lb Barbell Thrusters – 5 Reps
20″ Lateral Box Jumps – 5 Reps
Plyo Push Ups – 10 Reps
2015 10 14
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Deadlift 5 RM
Pull Ups 3 x Max Reps
Complete every minute on the minute:
50 lb Ball Slam – 5 Reps
40 yd Sprint
*Perform both exercises each minute until 12 Rounds (12 Minutes) have elapsed.
2015 10 12
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5×1 (Use 92.5% of Squat 1 RM)
Press 5×5
Complete as many rounds as possible in 5 min:
185/125 lb Push Press – 5 Reps
CTB Pull Ups – 7 Reps
-Rest 3 minutes, then-
Complete as many rounds as possible in 5 min:
Broad Jump – 4 Reps
185/125 lb Hang Power Clean – 6 Reps
2015 10 11