Find Max Distance Broad Jump Power Clean 5×3 (add 2.5 lbs to last workout)
Find Max Distance Broad Jump 1 Power Clean + 1 Hang Power Clean
Complete one round every 90 seconds: 15′ Rope Climb Ascent – 1 Rep 225 lb Ground to Overhead – 2 Reps Burpees – 3 Reps *Complete a total of 10 rounds.
2016 02 23
2016 02 23
Deadlift 1x 5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3 *Work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Complete as many rounds as possible in 12 minutes. 30/24″ Box Jump – 6 Reps Supine Ring Row – 8 Reps 40/30 lb Ball Slams – 10 Reps Ring Push Ups – 8 Reps
2016 02 22
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM Push Press 2, 2, 2, 2, 2
Complete for time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of: Strict Pull Up 185 lb Push Press 40 lb Ball Slam
2016 02 22
2016 02 22
2016 02 19
Sprints
2-3 x 100 yd
3-5 x 40yd
5-7 x 20 yd
*After a thorough warm up, sprint the given distances with max effort resting as needed. When times begin to slow, the workout is over as is the reason for the rep ranges.
Amateur
Squat 3×5 (add 5 lbs to last workout)
Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Floor Press 3, 3, 3, 3
Barbell Step Ups 4×6 each side (use 45% of Back Squat 1 RM) 2016 02 18
2016 02 17
Deadlift 1x5 (add 10 lbs to last workout)
Every Minute for 8 Minutes: Complete 3 Deadlifts @ 80% of your most recent 1 RM.
Complete 6 Rounds for time: DB Farmer’s Carry – 30 yds 60 yd Shuttle Run 2 pood KB Swing – 12 Reps Rest 90 seconds *For Shuttle Run, sprint 30 yds out and back. *For DB Farmer’s Carry, go as heavy as possible.
2016 02 15
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 8 minutes:
Push Press – 4 Reps Box Jump – 6 Reps Toes to bar – 8 Reps
Rest 3 minutes then…
Complete for time:
Push ups – 100 Reps
2016 02 15