Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 3 Rounds:
Complete as many rounds as possible in 4 minutes: L-Hold Pull Ups – 5 Reps Strict HSPU – 5 Reps Lateral Burpee Box Jumps – 5 Reps
*Rest 2 minutes between rounds. Start each round where the previous left off for a running round count. *L-Hold Pull Ups should be performed with a 90 degree bend in the hips and legs fully extended.
2015 12 17
2015 12 16
Complete 5-8 efforts of: 50 yard Sprint *Rest as needed between efforts.
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 2015-12-07
2015 12 16
Deadlift 1×5 (add 10lbs to your last workout) Pull Ups 3 x Max Reps
Power Snatch 8×2 Pull Ups 3 x Max Reps
As many rounds as possible in 12 minutes:
AHAP One Arm DB Power Snatches – 5 Reps AHAP Farmers Walk DB in each hand – 25 yds *For DB Power Snatch, alternate sides however you choose.
2015 12 15
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM Press 3×5 @85% 3 RM from 2015-11-30
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.
2015 12 14
2015 12 13
2015 12 11
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. AHAP Hang Power Clean – 5 Reps AHAP Front Squat – 7 Reps AHAP 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 12 10
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 5 RM
Complete 5 rounds for time of: Power Snatch – 5 Reps KB Step Ups – 10 Reps Push Ups – 15 Reps *For Step Ups, hold a KB in each hand. Complete 5 Right and 5 Left. Get a box set up to where your leg is parallel to the ground when you step on the box.
2015 12 09
2015 12 09