Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side
*take a handful of warm up sets to find a weight that challenges you, and then stay there for all sets
Complete as many rounds as possible in 9 minutes:
185/125 lb Barbell Thrusters – 5 Reps
20″ Lateral Box Jumps – 5 Reps
Plyo Push Ups – 10 Reps
2015 05 06
Deadlift 1×5 (add 10 lbs to last workout)
Every Minute for 8 Minutes:
Deadlift – 3 Reps @ 80% of your most recent 1 RM.
*Collegiate pull for speed dropping each rep at the top.
Complete 6 Rounds:
Supine Ring Rows – 12 Reps
Sprint – 20 yd Shuttle
40 lb Ball Slams – 12 Reps
Rest :60 seconds
*For the 20 yd Shuttle, sprint 10 yds out and back. Alternate change of direction each round.
2015 05 05
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Squat 2, 2, 2, 2, 2
Press 5, 5, 5
Complete as many rounds as possible in 5 minutes:
185/125 lb Push Press – 5 Reps
CTB Pull Ups – 7 Reps
-Rest 3 minutes, then-
Complete as many rounds as possible in 5 minutes:
Broad Jump – 4 Reps
185/125 lb Hang Power Clean – 6 Reps
2015 05 04
If anyone is interested the High School Rugby Midwest Tournament is this weekend (Saturday and Sunday) at the Elkhart Moose Rugby Ground. We have around 8-10 boys that have trained here for the last year that will be playing this weekend. This is a great chance to support their hard work. I will most likely be posting playing times on my Facebook page. Saturday will be Quarter and Semi-Finals, with Sunday being the Championship. I believe that cost to get in will be around $10.
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
Hang Power Clean 1, 1, 1, 1, 1
Pull Ups 3 x Max Reps
Complete 150 Calories for time:
Minute 1:
C2 Rower – Max Calories
You guys are lucky its supposed to be AirDyne, but we only have 1 bike
Minute 2:
Power Clean – 3 Reps
Supine Ring Rows – 8 Reps
*You have one minute to achieve max calories on the C2 Rower, then one minute to complete 3 Power Cleans and 8 Ring Rows. Continue alternating minutes until 150 calories have been achieved.
**For Power Clean, use 80% of 1 RM.
2015 04 30
Complete 2-4 Max Effort Attempts:
100 yd Sprint
*Rest as needed between each attempt. When time drops below 92% of your fastest 100 yd Sprint time, the workout is over.
Bench Press 3×5 (add 2.5 lbs to last workout)
Bench Press 1, 1, 1, 1, 1
-then all athletes complete-
“Death by Back Squat”
1 Back Squat the first minute, 2 Back Squats the second minute, 3 Back Squats the third minute and so on…
*This workout is performed at body weight or 225 lbs, which ever is more.
2015 04 29
Deadlift 1×5 (add 10 lbs to last workout)
Chin Ups 3 x Max Reps
1 Power Snatch + 2 Overhead Squats
Towel Pull Ups 3 x Max Reps
*Collegiate increase weight gradually accumulating at least 6-8 working sets. Work up to your heaviest set in 15 minutes.
Complete as many rounds as possible in 12 minutes:
180/120 lb Prowler Sprint – 40 yd shuttle (20 yds out and back)
45/35 lb Plate Pinch Carry – 20 yds
45/35 lb Russian Twist – 30 Reps Total
*We will use bumper plates for Plate Pinch Carry.
2015 04 27
Squat 3×5 (+5 lbs to last workout)
Press 3×5 (+2.5 lbs to last workout)
Front Squat 3 RM, Max Reps at 90%
Complete 5 Rounds:
Push Press – Max Reps Unbroken
Sprint – 40 yds
Dips – Max Reps Unbroken
Sprint – 20 yds
Rest 90 Seconds
*Use 75% bodyweight for Push Press.
2015 04 27
Power Clean 5×3 (add 2.5 lbs to last workout)
Pull Ups 3 x Max Reps
1 Power Clean + 1 Hang Power Clean
Weighted Pull Up 2 RM
*Collegiate take 20 minutes to find your heaviest complex. You may not drop the bar between Power Clean and Hang Power Clean.
Complete for 5 Rounds for time:
DB Power Snatch AHAP – 4 Reps Right
5-10-5 Yd Sprint – 1 Right
Rest :30 seconds
DB Power Snatch AHAP – 4 Reps Left
5-10-5 Yd Sprint – 1 Left
Rest :60 seconds
2015 04 23
Don’t forget to preorder your Summer Swag!
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5
Barbell Lunges 4×6 each
*For Barbell Lunges use 80% of bodyweight.
Complete 2 Rounds:
55/35 lb DB Thrusters – 1 Minute Max Reps
Rest 1 Minute
Dynamic Push Ups – 1 Minute Max Reps
Rest 1 Minute
40/30 lb Ball Slams – 1 Minute Max Reps
Rest 1 Minute
20″ Burpee Box Jumps – 1 Minute Max Reps
Rest 1 Minute
2015 04 22
Deadlift 1×5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3
*Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Complete 5 Rounds for time:
135/95 lb Power Snatch – 6 Reps
KB Walking Lunge – 20 yds
Strict Chin Up – 12 Reps
*For Walking Lunge, use 1.5 pood KB in each hand.
2015 04 20