Deadlift 1x5 (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 finding your heaviest triple.
Complete as many rounds as possible in 13 minutes:
Weighted Pull Ups – 6 Reps 30/24″ Box Jumps – 6 Reps 40/30 lb Ball Slams – 12 Reps
2015 12 07
2015 12 07
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Front Squat 3 RM, Max Reps at 90%
Sprint every minute on the minute for 12 minutes: 80 yards
2015 12 07
2015 12 05
Power Clean 5×3 (add 2.5 lbs to last workout) 3 x Max Chin Ups
Power Clean 4×4 (add 2.5 lbs to last workout) 3 x Max Chin Ups
Complete as many rounds as possible in 15 minutes. Rope Climb – 1 Rep Push Presses @ 70% Bodyweight – 5 Reps Burpee box overs – 5 Reps Rope Climbs – 2 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps…
2015 12 03
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
On the minute for 10 minutes complete: Front Squat 3- Reps @ 80% 5 RM *Speed is the goal. Floor Press 5, 5, 5, 5
Complete 5 rounds for time of: Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) AHAP Dips – 12 Reps Sprint 100 yds
2015 12 03
2015 12 02
2015 11 30
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups – 3 x Max Reps
Power Snatch – 2 RM Weighted Pull Ups – 2 RM
6 rounds for time: 185/125 lb Any Way Overhead – 3 Reps CTB Pull Ups – 6 Reps Clapping Push Ups – 9 Reps
2015 11 30
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Complete 2 rounds of the following of:
Sledge Hammer Strikes Right – 1 min Max Reps 20″ Box Jumps – 1 min Max Reps Sledge Hammer Strikes Left – 1 min Max Reps 45 lb Dumbbell Hang Clean – 1 min Max Reps
*Rest 1 minute between rounds.
2015 11 29
