All Levels
Power Clean 1RM
Timed 10yd Sled Push @2x BW
Every 30 seconds perform:
2 Power Cleans @ 75% of 1RM
1 Ball Slam
*** Every 30 second interval increase by 1 Ball Slam
*** Continue on until you are unable to complete the give rep scheme
*** Score will be total Reps
2015 08 17
1RM Box Jump
Consecutive Broad Jumps – 3
Amateur
1. Find a 3 RM Squat
2. Rest 15 minutes
3. 1 x max reps @ 87.5% of 3 RM Squat
Collegiate
1. Find a 1 RM Squat
2. Rest 15 minutes
3. 1 x max reps @ 85% of 3 RM Squat
1. Warm up as needed
2. Perform one set of max reps of body weight Strict Pull Ups. For each rep to count you must come to full extension at the bottom of the movement and get a full head over the bar (not just your chin).
2015 08 16
Power Clean 5×3 (add 2.5 lbs to last workout)
Every minute on the minute perform:
1 Clean Pull + 1 Power Clean
*Start at approximately 70% of your Power Clean 1 RM. Increase weight each minute and work up to your heaviest complex.
*Complete 10 rounds (10 minutes) of work.
Complete 6 rounds for time:
315/205 lb Deadlifts – 3 Reps
Pull Ups – 15 Reps
Double Unders – 30 Reps
Rest 45 seconds
2015 08 13
Future Power Athlete
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 yds to accelerate immediately into 10 yds at full speed.
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 08 12
Find Max Distance Broad Jump
Pull Ups 3 x Max Reps
Deadlift 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 the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Alternate left and right side swings each 20 second interval.
*Use between a 12 -20 lb sledgehammer.
*The interval with the fewest number of reps completed for each exercise is your score.
2015 08 10
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1
Press 5×5
Complete 3-5 Rounds:
40 yd Shuttle Run (4x 10 yd)
Power Clean – 3 Reps
Front Squat – 5 Reps
Dips – Max Reps
Rest 45 seconds
*For Power Clean and Front Squat, use body weight.
2015 08 10
Power Clean 5×3 (add 2.5 lbs to last workout)
Hang Power Snatch 1, 1, 1, 1, 1
Complete as many rounds as possible in 11 minutes:
1.5 pood KB Power Snatch – 5 Reps
Strict Chin Ups – 5 Reps
Athletic Burpees – 5 Reps
***For single arm KB Power Snatch, use any arm.
2015 08 07
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Collegiate
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 or 20 minutes of work.
Complete 6 rounds:
True Push Ups – 15 Reps
Sprint 1/2 Gasser
Rest 45 seconds
2015 08 05
Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Deadlift 5 RM
Pull Ups 3 x Max Reps
Every minute on the minute x15 complete:
Power Clean – 2 Reps
Double Unders – 10 Reps
*For Power Cleans, go as heavy as possible.
2015 08 04
AmateurSquat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 5, 5, 5, 5
Press 5×1 (Use 90% of 1 RM Press)
Conditioning
Complete 4 rounds for time:
55/35 lbs DB Thrusters – 10 Reps
55/35 DB Walking Lunges – 20 Reps (10 RT/ 10 LT)
55/35 DB Push Ups to Row – 20 Reps (10 RT/ 10 LT)
*DB Push Up to Row is performed by doing one push up followed by one single arm row.
2015 08 03