Find Max Distance Broad Jump
Pull Ups 3 x Max Reps
Deadlift 1×5 (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:
100/60 lb Sandbag Shouldering – 10 Reps
50 yd Prowler Shuttle 180/120
2015 07 13
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
As many rounds as possible in 10 minutes:
Push Press – 3 Reps
Ball Slam – 5 Reps
45/35 lb Russian Twist – 20 Reps
2015 07 13
People often look at athletes and say oh the just have good genetics, while this is true genetics alone aren’t what got them to where they are today. Its years upon year of them developing their craft, paying attention to the details, and not excepting anything less the perfection. It can be easy to over look all this when you take a snapshot of a persons athletic journey.
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 3 RM
Complete as many rounds as possible in 12 minutes:
Row – 15 Calories
Supine Ring Rows – 10 Reps
135/95 lb Thruster – 5 Reps
2015 07 09
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.
*Compare to 2015-06-11.
Complete 4 rounds for time:
Handstand Push Up – 6 Reps
2 pood KB Swing – 9 Reps
Handstand Push Up – 6 Reps
24″ Box Jump – 9 Reps
Rest 30 seconds
2015 07 08
Deadlift 1×5 (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Deadlift 5 RM
Pull Ups 3 x Max Reps
Every 30 seconds complete:
155/105 lb Power Snatch – 1 Rep
40/30 lb Ball Slam – 1 Rep
*Complete one rep of both exercises every 30 seconds until 10 minutes or 20 rounds have been completed.
2015 07 06
Take the time to take a creative toes forward picture, follow the guidelines, and be entered to win some pretty awesome prizes.
Complete 4-6 Max Effort sprints:
40 yards
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 90% of 1 RM Press)
2015 07 05
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean
*Collegiate work up to your heaviest complex in 15 minutes.
The Volkswagen 2.0
15, 10, 5 Reps of:
Bench Press
Dips
Strict Pull Ups
*For Bench Press, use 65% of 1 RM.
2015 07 02
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Barbell Lunge 4×6 each leg
Floor Press 5, 5, 5
Complete 6 rounds of:
DB Hang Power Clean AHAP – 5 Reps
50 yd Sprint
*Rest 60 seconds between rounds.
2015 07 01
Deadlift 1×5 (add 10 lbs to last workout)
Power Snatch 6×2
*Use 85% of your Power Snatch.
Complete as many rounds as possible in 8 minutes:
Supine Ring Pull Ups – 10 Reps
Ball Slams – 5 Reps
then…
6 x 40 yd Sprints
*Rest 90 seconds between efforts.
2015 06 29
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 1 RM)
Press 5×5 (Use 85% of Press 1 RM)
Quarter Gone Bad
Three – Five rounds for total reps of:
135/95 lb Thrusters – Max Reps in 15 Seconds
Rest 45 Seconds
50/35 lb Weighted Pull Ups – Max Reps in 15 Seconds
Rest 45 Seconds
Burpees – Max Reps in 15 Seconds
Rest 45 Seconds
2015 06 28