Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 3, 3, 3, 3
Complete 2 rounds for time: Supine Ring Row – 25 Reps Sledge Hammer Strikes LT – 50 Reps Sledgehammer Strikes RT – 50 Reps One Arm Farmer Walk 50 yd RT One Arm Farmer Walk 50 yd LT
*Rest 2 minutes between rounds *Use between a 12 -20 lbs sledgehammer. *Go as heavy as possible for farmer carry.
2015 10 26
2015 10 26
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×1 (Use 92.5% of Squat 1 RM) Press 5×5
Quarter Gone Bad Five rounds for total reps of: 135/95 lb Thrusters – 15 Seconds Rest 45 Seconds Weighted pull-ups – 15 Seconds Rest 45 Seconds Athletic Burpees – 15 Seconds Rest 45 Seconds
2015 10 25
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 3, 3, 3, 3 Weighted Pull Ups 2 RM
Complete every 90 seconds: 185 lb Ground to Overhead – 4 Reps Chest to Bar Pull Up – 5 Reps 40 lb Lateral Ball Slam – 6 Reps *Every 90 seconds, complete all of the above exercises. Continue until you have completed 8 Rounds.
2015 10 22
Complete 10 rounds:
Lateral Hurdle Hops – 4 Reps 20 yd sprint
*90 seconds between efforts. *For lateral hurdle hops to sprint…set up four 16″-20″ hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint. *Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Every minute on the minute perform: Front Squat – 2 Reps Bench Press – 2 Reps
*For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM. *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.
2015 10 21
2015 10 21
2015 10 19
Find Max Distance Broad Jump Deadlift 1x5 (add 10 lbs to last workout)
Complete 5 Rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Rest 2 minutes *Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss. *Work to the heaviest set possible.
Complete as many rounds as possible in 10 minutes: Towel Pull Ups – 6 Reps 20″ Box Jump Overs – 8 Reps Deficit Push Ups – 10 Reps
Evil Wheels – 100 Reps
2015 10 19
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5, 5, 5, 5 Press 5×1 (Use 92.5% of 1 RM Press)
Complete 5 Rounds:
40 yd Sprint 2/1.5 pd KB Swing – 11 Reps -Rest 60 Seconds- 40 yd Sprint Strict Handstand Push Up – 11 Reps -Rest 60 Seconds- 40 yd Sprint Broad Jump – 5 Reps -Rest 60 Seconds-
2015 10 18
2015 10 16