Deadlift 5 RM (add 10 lbs to last workout)
Pull Ups 3 x Max Reps
Power Snatch 2 RM
Weighted Pull Ups 2, 2, 2, 2, 2
Complete as many rounds as possible in 10 minutes.
30/24″ Box Jump – 6 Reps
Supine Ring Row – 8 Reps
40/30 lb Ball Slams – 10 Reps
Ring Push Ups – 8 Reps
2015 03 16
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3 RM, 1 x Max Reps at 90%
Push Press 2, 2, 2, 2, 2
Complete one sprint on the minute for 12 minutes:
Sprint – 80 yds
2015 03 15
2015 03 15
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 6 Rounds of the complex.
185/125 lb Hang Power Clean – 5 Reps
185/125 lb Front Squat – 7 Reps
185/125 lb Push Jerk – 3 Reps
*Each complex must be completed unbroken. Rest as needed between rounds.
**For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.
2015 03 12
Working on the separation on the the hips an shoulders along the Y-Axis with banded rotational lunges
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3
Bench Press 3 RM
Complete one round at the start of each minute for 12 minutes.
Odd Minutes:
5-10-5 Yard Shuttle – Right
50 lb Single Arm DB Thruster – 11 Reps Right
Even Minutes:
5-10-5 Yard Shuttle – Left
50 lb Single Arm DB Thruster – 11 Reps Left
2015 03 10
Seated Box Jump
Find Seated Box Jump 1 RM
Single Leg Bounding
Perform 4×10 on each leg
*Single leg bounding is essentially 10 continuous single led broad jumps. The focus is minimizing ground contact time while maximizing distance.
Strength
Deadlift 5 RM (add 10 lbs to last workout)
Towel Pull Ups 3 x Max Reps
Rack Pull 5, 5, 3, 3, 3
Towel Pull Ups 3 x Max Reps
2015 03 09
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4
Press 5 RM
Complete 5 Rounds.
40 yd Sprint
2/1.5 pd KB Swing – 11 Reps
-Rest 60 Seconds-
30 yd Sprint
Strict Handstand Push Up – 11 Reps
-Rest 45 Seconds-
20 yd Sprint
Broad Jump – 5 Reps
-Rest 30 Seconds-
2015 03 08
Weeks Results (3.02.15 – 3.06.15)
Sorry guys missing Monday’s Results
2015 03 08
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 4 Rounds on alternating minutes.
135/95 lb Barbell Thruster – 7 Reps
Chin Up – Max Reps
55/35 lb Russian Twists – 30 Reps
Pillar Hold
*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Russian Twists and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.
2015 03 05
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, 5
On the minute for 10 minutes complete:
Front Squat – 3 Reps @ 85% 3 RM from 2015-02-16.
Complete 2 rounds for time.
Row 200 Meters
Push Ups – 50 Reps
Row 200 Meters
Rest 90 Seconds
Rest as needed, then…
Complete 2 rounds for time.
Row 100 Meters
Dips – 25 Reps
Row 100 Meters
Rest 60 Seconds
2015 03 04
