Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Ups 3 x Max Reps
Collegiate
Power Clean 6×2 (Use 90% of Power Clean 1 RM)
Chin Ups 3 x Max Reps
Complete as many rounds as possible in 15 minutes:
100 lb One Arm DB Power Snatch – 5 Reps (RT)
100 lb One Arm DB Power Snatch – 5 Reps (LT)
135 lb Prowler Push – 25 yds
2015 10 09
Last day to make a donation of $30 or more and receive your Wade’s Army shirt. You Must claim it TODAY, after you receive your receipt via email
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Front Squat 3, 3, 3
Bench Press 5×1 (use 95% of Bench Press 1 RM)
Complete 4 rounds for time:
True Push Ups – 15 Reps
2/1.5 pood KB Swing – 9 Reps
True Push Ups – 15 Reps
24″/20″ Box Jumps – 9 Reps
Rest 30 seconds
2015 10 08
Deadlift 1×5 (add 10 lbs to last workout)
Rack Pull 3, 3, 3, 3
Complete as many rounds as possible in 12 minutes:
155/105 lb Thruster – 2 Reps
155/105 lb 15 second isometric hold overhead
15′ Rope Climb – 2 Reps
2015 10 06
Why we Sprint: High CNS demands, increased muscle fibre recruitment, speed increase, creates pressure in circulatory system.
Complete 4-6 MAX EFFORT sprints:
40 yds
*Is important that these sprints are done at Max Effort. This is only way that we can train speed, sub-maximal reps do us no go. Sprinting is not “running”. Sprinting is not “running fast”. Sprinting is running as fast as you can. Period.
*You will be resting upwards of 3 minutes, or till full recovery between sprints. We will want to keep our speed above 95% of our fastest time. For example your fastest 40yd sprint is 5.0sec, the slowest you could run and still be developing speed is 5.25 (5.0 x 105%)
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)
2015 10 04
Power Clean 5×3 (add 2.5 lbs to last workout)
Hang Power Clean 1, 1, 1, 1, 1
Complete as many rounds as possible in 13 minutes:
Power Clean and Jerk – 3 Reps
Pull Ups – 13 Reps
Double Unders – 23 Reps
*For Power Clean and Jerk, go as heavy as possible.
2015 10 01
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Squat 5 RM
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Complete 5 rounds for time of:
Barbell Walking Lunges – 12 Reps (6 RT, 6 LT)
Dips – 12 Reps
Sprint 100 yds
2015 09 30
Deadlift 1×5
Pull Ups 3 x Max Reps
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:
Supine Ring Pull Ups – 10 Reps
True Push Ups – 10 Reps
2015 09 28
Press 3×5 (add 2.5 lbs to last workout)
Seated Box Jump 2 RM (Top of thighs, 1” below parallel)
Barbell Thruster 2 RM
Complete 3 rounds:
Each round consists of 3 cycles of the following:
Front Squats – 2 Reps
40/30 lb Balls Slams – 10 Reps
15′ Rope Climb – 1 Rep
Rest 2 minutes betweeen rounds.
2015 09 27
Power Clean 5×3 (add 2.5 lbs to last workout)
Every minute on the minute perform x10:
1 Clean Pull + 1 Power Clean
*Start at approximately 70% of your 1 RM Power Clean. Increase weight each minute and work up to your heaviest technically sound complex.
“The Mooch”
Complete as many rounds as possible in 9 minutes of:
225/135 lbs Back Squats – 3 Reps
Pull Ups – 6 Reps
Push Ups – 9 Reps
2015 09 24
2 Weeks left to make a donation to Wade’s Army and still receive a shirt. The shirt must be claimed by October 8th
Complete the following sprints:
2 x 20 yd Sprints
(rest 20 seconds between efforts)

Rest 30 seconds then…
4 x 30 yd Sprints
(rest 30 seconds between efforts)
Rest 30 seconds then…
10 x 10 yd 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.
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Barbell Step Up 4×6 each leg (use 35% of Back Squat 1 RM)
Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
2015 09 23