Complete: 10 x 30 yds *45 second rest between sprints.
Lift 10,000/7,500 lbs as fast as possible using only one rep of the following:
1 Squat 1 Press 1 Deadlift *You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round. *The goal is to lift 10,000/7,500 lbs as fast as possible.
2015 11 05
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 3 RM Pull Ups – 50 Reps
Complete 5 rounds: Each round lasts 2 minutes. During the round complete: 185/125 lb Power Clean – 6 Reps 40/30 lb Ball Slam – Max Reps *Rest 60 seconds between rounds.
2015 11 04
2015 11 04
Complete the following on the minute for 8 minutes: Power Snatch – 2 Reps 30/24″ Box Jump – 3 Reps *For Power Snatch, use 85% of your 1 RM if known. *Box Jumps must be performed by landing with hips above parallel.
Complete 4 Rounds for time: 70/45 lb Single Arm DB Power Snatch – 5 Reps RT OH Farmer Carry 20 yds 12 Burpees 70/45 lb Single Arm DB Power Snatch – 5 Reps LT OH Farmer Carry 20 Yd 12 Burpees *OH Farmer Carry to be completed Single Arm with DB overhead.
2015 11 02
2015 11 02
Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 3 RM
Complete 5 rounds for time: 15′ Rope Climb Ascents – 2 Reps 225/150 lb Back Squats – 8 Reps Handstand Push Ups – 9 Reps
2015 11 02
2015 10 31
Power Clean 5×3 (add 2.5 lbs to last workout) Chin Up 3 x Max Reps
Hang Power Snatch 1, 1, 1, 1, 1 Chin Up 3 x Max Reps
Complete 10 rounds for time: 225/150 lb Ground to Overhead – 3 Reps Evil Wheels – 10 Reps
*Ground to Overhead = Use anyway possible to take the bar from ground to overhead. This could include a power clean and jerk, clean and jerk, reverse curl to press, snatch or anyway you are able.
2015 10 29
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Squat 5 RM Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
Complete 6 rounds for time: KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shuttle (10 yds out and back) *For KB Swing, go AHAP.
2015 10 28
2015 10 28