2016 02 02
AmateurDeadlift 5 RM (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3
Complete 6 rounds:
Sandbag Shouldering – 10 Reps 50 yd Prowler Shuttle
2016 02 01
2016 02 01
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3 Push Press 2, 2, 2, 2, 2
21, 15, 9 Reps for time of: Push Jerk Ring Dip/Parallel Bar Dips Calorie Row
2016 01 31
2016 01 30
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Ups 3 x Max Reps
Power Snatch 2, 2, 2, 2, 2 Ring Pull Ups 3 x Max Reps
Complete 10 Rounds: Burpees – 5 Reps 40/30 lb Reverse Ball Toss – Max Distance 25 yd Sprint Rest 45 seconds *Immediately after ball toss, turn and Sprint 25 yds in the direction of the ball.
2016 01 29
Back Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM Bench Press 5 RM
Complete for time: Barbell Thruster – 9 Reps Toes to Bar – 19 Reps Barbell Thruster – 6 Reps Toes to Bar – 16 Reps Barbell Thruster – 3 Reps Toes to Bar – 13 Reps
*Barbell Thrusters should be heavy. Use at least 80% bodyweight.
2016 01 28
2016 01 27
Deadlift 1x5 Pull Ups 3 x Max Reps
Power Snatch 6×2 Weighted Pull Ups 2, 2, 2, 2, 2
Complete on the minute for 10 minutes: Power Snatch – 2 Reps 30″ Box Jump – 2 Reps
then…
Complete for time: Evil Wheels – 100 Reps
2016 01 25
2016 01 25