Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 8×2 (Use 90% of Power Clean 1 RM from 2015-05-22)
Complete for time:
Sprint 1/2 Gasser
Sandbag Hang Power Cleans – 20 Reps
Chin Ups – 20 Reps
Sprint 1/2 Gasser
Sandbag Hang Power Cleans – 15 Reps
Chin Ups – 15 Reps
Sprint 1/2 Gasser
Sandbag Hang Power Cleans – 10 Reps
Chin Ups – 10 Reps
Sprint 1/2 Gasser
Sandbag Hang Power Cleans – 5 Reps
Chin Ups – 5 Reps
Sprint 1/2 Gasser
2015 06 25
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Front Squat 3, 3, 3
Bench Press 5×1 (use 95% of Bench Press 1 RM)
Complete as many rounds as possible in 12 minutes:
Slide Board Push Ups – 10 Reps
Sledgehammer Strikes – 30 Reps (15 RT, 15 LT)
Dips – 10 Reps
Farmer’s Walk – 30 yds
2015 06 25
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 6 rounds for time:
KB Swing – 7 Reps
Double Unders – 21 Reps
20 yd Bear Crawl Shutte (10 yds out and back)
2015 06 22
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 5×5 (use 82.5% of 1 RM from 2015-05-15)
Press 1, 1, 1, 1, 1
Complete every 90 seconds:
120 yd Sprint
205 lb Ground to Overhead – 5 Reps
40 lb Lateral Ball Slam – 12 Reps
*Every 90 seconds, complete one of the above exercises. Alternate through until your have completed 5 rounds of each or 15 total rounds.
2015 06 22
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 8 rounds:
315/210 lb Deadlift – Max Reps in 20 seconds
Rest 10 seconds
*You have 20 seconds to perform as many reps of Deadlift as possible. Rest 10 seconds. Repeat this 7 more times for a total of 8 rounds. Your score is total number of reps in 8 rounds.
* Pick a weight that will allow you to get around 50 total reps. This is averaging around 6 reps per round.
2015 06 18
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Dumbbell Step Up 4×8 each leg
Close Grip Bench Press 3 RM, 1 x Max Reps @80% of 3 RM
Complete 6 rounds:
30 yd Prowler Push
Rest 90 seconds
*For Prowler Push use 180/120 lbs.
2015 06 17
Find Max Distance Broad Jump
Deadlift 5 RM (add 10 lbs to last workout)
Find Max Distance Broad Jump
Snatch Pull 2, 2, 2, 2, 2
Complete 3 rounds:
1 Min – Dynamic Push Up – Max Reps
30 sec rest
1 Min – 1 Arm Walking Lunges holding 1.5/1 pood KB – Max Reps
30 sec rest
1 Min – Russian Twists w/ 1.5/1 pood KB – Max Reps
Rest 1 Minute
2015 06 15
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 5 rounds for time:
185/125 lbs Any Way Overhead – 5 Reps
Strict Pull Ups – 7 Reps
Seated Med Ball Toss – 9 Reps
2015 06 15
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 3 RM
Complete 3 rounds:
Single Arm DB Hang Power Clean – 5 Reps
Chin Up – 10 Reps
Single Arm DB Hang Power Clean – 5 Reps
40/30 lb Ball Slam – 15 Reps
Single Arm DB Hang Power Clean – 5 Reps
Burpee Box Jump – 10 Reps
Rest 90 seconds
2015 06 11
Complete 10 rounds:
Lateral Hurdle Hops – 4 Reps
20 yd Sprint
Rest 90 seconds
*For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones or boxes. Hop laterally over the hurdle landing on the other side, immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Once you clear the 4th hurdle, transition immediately to a 20 yard sprint.
Squat 3×5 (add 5 lbs to last workout)
Bench Press (add 2.5 lbs to last workout)
Complete the following every minute for 20 minutes:
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.
2015 06 10