Find Max Distance Broad Jump
Pull Ups 3 x Max Reps
Deadlift 1×5 RM (add 10 lbs to last workout)
Find Max Distance Broad Jump
Find Weighted Pull Up 2 RM
Snatch Pull 2, 2, 2, 2, 2
Complete 6 rounds:
Sandbag Shouldering AHAP– 10 Reps
20yd Prowler Push + 20yd sprint
2015 09 21
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1
Press 5×5
Complete 3-5 Rounds for time:
15′ Rope Climb – 2 Reps
185/125 lb Front Squat – 4 Reps
185/125 lb Push Press – 2 Reps
185/125 lb Barbell Thruster – 4 Reps
Rest 60 seconds
2015 09 21
2015 09 20
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 3 RM
Complete 4 rounds:
Weighted Pull Ups – 1 Min Max Reps
45/35 lb Overhead Walking Lunges – 1 Min Max Reps
45/35 lb Russian Twist – 1 Min Max Reps
Rest 1 minute
2015 09 17
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.
One Minute On, One Minute Off, for 10 minutes.
2/1.5 pood KB Swings – 30 Reps
* You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
* Perform this workout one minute on and one minute off. Total time is 10 minutes.
* If you count a penalty, perform a single 1000 meter row for the penalty.
2015 09 16
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Deadlift 5 RM
Pull Ups 3 x Max Reps
21, 15, 9 Reps of:
135/95 lb Push Press
Parallel Bar Dips or Ring Dips
Burpee
Calorie Row
2015 09 14
Complete 10:
50 yards
*Rest 2 minutes between efforts.
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 09 13
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean
*Work up to your heaviest complex in 15 minutes.
Complete as many rounds as possible in 11 minutes:
185/125 lb Hang Power Clean – 3 Reps
24/20″ Box Jump – 4 Reps
Strict Chin Up – 5 Reps
then…
Extra Credit:
Evil Wheels – 100 Reps
2015 09 11
AmateurSquat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×6 each leg
Floor Press 5, 5, 5
Conditioning
Complete on the minute:
Step Ups – 10 Reps
Dips – 12 Reps
100 yd Sprint
*Perform one of the above movements on the minute. Alternate movements each minute until 5 Rounds have been completed (15 minutes).
2015 09 10
Deadlift 1×5 (add 10 lbs to last workout)
Power Snatch 6×2
Use 85% of your Power Snatch.
Complete for time:
Strict Pull Ups – 50 Reps
2/1.5 pood KB Swing – 100 Reps
*You may break up into any combination of sets and reps.
2015 09 07
