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.
“Religion”
Complete 5 rounds:
Squat Max Reps
20″ Athletic Burpee Box Jumps – 7 Reps
*Amateur – use body weight for Squat.
*Collegiate – use 225/150 lbs to 315/210 lbs for Squat.
2015 07 30
Complete 4-6 max efforts:
50 yd Sprints
*Rest as needed between efforts.
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg (use 40% of Back Squat 1 RM)
Floor Press 5, 5, 5
2015 07 29
Find 1 RM Box Jump
Deadlift 1×5 (add 10 lbs to last workout)
Find 1 RM Box Jump
Power Snatch 6×2
*Collegiate use 85% of your Power Snatch
Complete as many rounds as possible in 12 minutes:
40 lb Ball Slam – 10 Reps
Towel Pull Up – 5 Reps
2015 07 27
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 1RM)
Press 5×5 (Use 80% of Press 1RM)
Complete 5 rounds for time:
Dumbbell Walking Lunge AHAP – 12 Reps
Dips – 12 Reps
100 yd Sprint
2015 07 26
Power Clean 5×3 (add 2.5 lbs to last workout)
Chin Ups 3 x Max Reps
Power Clean 6×2 (Use 90% of Power Clean 1 RM)
Chin Ups 3 x Max Reps
On the minute for 12 minutes complete:
2/1.5 pood KB Swing – 10 Reps
60 yd Sprint
*Each minute complete both 10 KB Swings followed by one 60 yd Sprint.
*If you miss a round, count a penalty. For each penalty incurred you must complete one 30 Right and Left second side pillar with rotation upon completion of the workout.
2015 07 23
Resting Like a Boss
*** ATTENTION BRING LONG SOCKS FOR ROPE CLIMBS ***
Bench Press (add 2.5 lbs to last workout)
Bench Press 5×1 (use 95% of Bench Press 1 RM)
Conditioning
Complete 4 rounds:
Each round consists of 3 cycles of the following:
Front Squats @ 75% of 1 RM – 2 Reps
40/30 lb Balls Slams – 10 Reps
15′ Rope Climb – 1 Rep
*Rest 2 minutes betweeen rounds.
2015 07 22
*** ATTENTION BRING LONG SOCKS FOR THURSDAY’S ROPE CLIMBS ***
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Rack Pull 3, 3, 3, 3
Pull Ups 3 x Max Reps
Complete 8 rounds:
25 yd Prowler Push or 75 yd Sprint
60 seconds Push Ups – Max Reps
*Push the prowler or Sprint the 75 yds, once you cross the finish line you have 60 seconds to do as many Push Ups as possible.
*For Prowler Push, use 90-180 lbs.
2015 07 20
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5×5 (use 85% of 1 RM from 2015-05-15)
Press 1, 1, 1, 1, 1
Complete 4 rounds:
Strict Handstand Push Ups – 8 Reps
185/125 lb Hang Power Clean – 6 Reps
20″ Lateral Box Jump – 8 Reps
Rest 1 minute
*For Lateral Box Jumps, alternate sides (4 LT, 4 RT).
2015 07 19
Pull Ups 3 x Max Reps
Single Leg Alternating Bounds 3 x 10
Weighted Pull Ups 2, 2, 2, 2, 2
Single Leg Alternating Bounds 3 x 10
Complete 6 rounds:
275/185 lb Deadlifts – Max Reps in 30 seconds
Rest 30 seconds
Athletic Burpees – Max Reps in 30 seconds
Rest 30 seconds
2015 07 16
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
Close Grip Bench Press 3 RM
1 x Max Reps at 80% of 3 RM
Complete as many rounds as possible in 12 minutes:
45 lb Plate Overhead Walking Lunge – 30 Reps (15 RT, 15 LT)
Dips – 15 Reps
2015 07 15