Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Intermediate
Deadlift
5×5 @80% of last weeks 5
Conditioning
5 Rounds
15 Russian Kettlebell Swings
10 Depth Push Ups
5 Ninja Get Up to Vertical Jump
2017 10 30
Base
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Intermediate
Back Squat
3×10 @ 75% of 5 from last week
Push Press
3RM
Conditioning
4 Rounds
Seated Med-Ball Throws – 10
Rotational Ball Slams – 15
Teapots – 20 (10 R/L)
2017 10 30
Base
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Intermediate
Power Clean
1×4 70%, 2×3 75%, 1×2 80%, 1×2 85%
Conditioning
10 Minute AMRAP
7 Right Dumbbell Power Snatch + Thruster
7 Left Dumbbell Power Snatch + Thruster
7 Ring Rows
2017 10 26
Base
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Intermediate
Back Squat
Use 80% of your heaviest 5 from Monday for 5×5.
Bench Press
Use 80% of your heaviest 5 from Monday for 5×5.
Conditioning
Sprints
10x 50 yard sprints
Rest 30 seconds
I want the first sprint and the last sprint to be the same intensity. However don’t take this as an excuse to sandbag. Push the repeatable threshold
2017 10 25
Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Intermediate
Deadlift
Work up to a heavy 5 for the day
Conditioning
4 Rounds
Single Arm Dumbbell Row – 12 R/L
Dumbbell Shrugs – 12 R/L
Tea Pots – 10 R/L
2017 10 23
Base
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Intermediate
Back Squat
5. 5. 5. 5. 5
Work up to a heavy for the day
Bench Press
5. 5. 5. 5. 5
Work up to a heavy for the day
Conditioning
8 Rounds
Every minute perform 3 Burpees, then go for max calories on the Assault bike. Score total calories.
2017 10 22
Base
Power Clean
5×3 (add 2.5 lbs to last workout)
Chin Up
3x Max Reps
Intermediate
Starr Shrugs
15. 15. 15
Conditioning
5 Rounds
30 calories Assault Bike
20 Ball Slams
100 yard sled Drag
2017 10 19
Base
Back Squat
3×5, Add 5 pounds to your last Squat workout.
Bench Press
3×5, Add 2.5 pounds to your last Bench Press workout.
Intermediate
Banded Single Leg Glute Bridges
15. 15. 15
Bench Press
7 x 1 @ 95%
Conditioning
12. 9. 6. 3
Dumbbell Thruster
Depth Push Up to Explosive Rebound
150 yard Sprint
2017 10 18
Base
Deadlift
1×5, Add 10 pounds to your last Deadlift workout.
Pull Up
3x Max Reps
Intermediate
Deadlift
7 x 1 @ 95%
Conditioning
5 Rounds
10 Dumbbell Hang Power Cleans
10 Evil Wheels
2017 10 16
Base
Back Squat
3×5, Add 5 pounds to your last Back Squat workout.
Press
3×5, Add 2.5 pounds to your last Press workout.
Intermediate
Back Squat
7 x 1 @ 95%
Press
1. 1. 1. 1. 1
Build to a heavy single
Conditioning
8 Sets
3 Box Jump
30 yard Sprint
Rest 3x as long as it took you to complete the set. Focus on jumping as high as you can and running as fast as you can.
2017 10 15