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
Complete as many rounds as possible in 12 minutes: Supine Ring Pull Ups – 10 Reps True Push Ups – 10 Reps 2/1.5 pood KB Swing – 10 Reps
2016 01 25
2016 01 22
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean x 6 @85% 1 RM Power Clean
Complete 4 Rounds for time:
135/95 lb Power Snatch – 6 Reps Walking Lunge – 20 yds 15′ Rope Climb – 1-3 Reps
2016 01 22
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
Conditioning
Complete 4 Rounds for time:
Ground to Overhead – 3 Reps
Lateral Box Jump – 6 Reps
Ground to Overhead – 3 Reps
100 yd Shuttle
Rest 90 seconds 2016 01 21
2016 01 20
2016 01 18
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workut)
Squat 4, 4, 4, 4 Press 5, 5, 5
Complete 3-5 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 60 Seconds-
20 yd Sprint Broad Jump – 5 Reps
-Rest 60 Seconds-
2016 01 18
2016 01 15
Tomorrow JD is getting married. Some of you might not know, but JD has been a long time member here at CFSB. Probably around 4.5 years. The whole time he has been a model member, and a great person. I wish we had 20 more just like you. Congrats buddy.
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 2 RM
As many rounds as possible in 15 minutes of: 205/135 lb Power Clean – 3 Reps 30 yd Bear Crawl – (15 yds out at back) Ring Rows – 10 Reps
2016 01 14
Show your distaste for mediocrity buy heading over the the Power Athlete store and getting Destroy Mediocrity shirt.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Bench Press 1 RM Barbell Lunges 4×6 each leg
Complete every minute on the minute for 11 Rounds: Sprint 100 yds
2016 01 13