Complete 4-7 efforts: Sprint 40 yds *When your sprint drops below 95% of your fastest 40 yd time, discontinue sprint efforts.
Complete 6 rounds:
Each round lasts 1 minute: Back Squat – 5 Reps 20″ Box Jumps – Max Reps Rest 2 minutes between rounds.
*For Back Squat, use 80% of your 1 RM.
2016 07 31
2016 07 30
2016 07 29
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Hang Power Clean 1 RM Pull Ups 3 x Max Reps
Complete one round every 3 minutes:
Push Jerk – 4 Reps 20 yd KB Farmer’s Carry – AHAP 20 yd Broad Jumps
*For Broad Jumps, cover a 20 yd distance in the fewest number of jumps possible. *Complete 5 total rounds.
2016 07 28
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Walking Lunge 4×6 Each Bench Press 5 RM, Max Reps @ 90%
Complete as many rounds as possible in 14 minutes:
KB Step Ups – 6 RT, 6 LT Burpee Box Jump – 6 Reps Med Ball to Toe Sit – 12 Reps Double Unders – 24 Reps
2016 07 27
2016 07 27
2016 07 25
Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3x Max Reps
Deadlift 5RM (add 10 lbs to last workout) Weighted Chin Ups 3x Max Reps
On the minute for 12 minutes complete: KB Swings – 10 Reps Sprint 60 yds *If you miss a round, mark a penalty. For every penalty complete 10 burpees at the conclusion of the workout.
2016 07 25
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 5×2 Push Press 5, 5, 5
Complete 21, 15, 9 Reps of:
Ball Slam Dips DB Thruster
2016 07 24
2016 07 22
