Deadlift 1x5 RM (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Rack Pull 3, 3, 3, 3 Chin Ups 3 x Max Reps
Complete as many rounds as possible in 9 Minutes: Hang Power Clean – 3 Reps Lateral Ball Slam – 6 Reps Lateral Hops – 9 Reps
2016 09 12
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×5 Press 1, 1, 1, 1, 1
Complete one round every 90 seconds: Split Jerk – 3 Reps Strict Pull Up – 6 Reps Broad Jump – 3 Reps
2016 09 11
Pull Ups 3 x Max Reps
Weighted Pull Ups 2, 2, 2, 2, 2
“GFY” Tabata Deadlift Challenge
315/210 lb Deadlift – Max Reps in 20 seconds Rest 10 Seconds
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Repeat this 7 more times for a total of 8 Rounds. Your score is counted by the total number of reps in 8 Rounds. The goal should be to accumulate around 50 reps
2016 09 08
4-7 max effort 25 yd Sprints *Rest as needed between efforts.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Barbell Step Up 4×6 each leg Close Grip Bench Press 3 RM, 1 x Max Reps at 80% of 3 RM
2016 09 07
Find Max Distance Broad Jump Deadlift 1x5 (add 10 lbs to last workout)
Find Max Distance Broad Jump Snatch Pull 2, 2, 2, 2, 2
Complete 4 Rounds:
1 Min – Dynamic Push Ups – Max Reps 1 Min – Walking Lunges holding 45 lbs plate – Max Reps (count each step) 1 Min – Russian Twist w/ 45 lbs plate – Max Reps (count each plate strike) Rest 1 Min
2016 09 05
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 3 RM Pull Ups 3 x Max Reps
Complete for time: Sandbag Ground to Overhead AHAP – 30 Reps
-Rest, then-
Evil Wheels – 100 Reps
2016 09 01
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, use 70% of Back Squat 1 RM Bench Press – 2 Reps, 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.
Complete 6 rounds: Push Ups – 15 Reps Sprint 1/2 Gasser Rest 45 seconds
2016 08 31
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
Every 30 seconds for 20 Rounds complete:
Power Snatch – 1 Rep Reverse Ball Toss – 1 Rep for distance
2016 08 29
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5 RM Push Press 1, 1, 1, 1, 1
Complete as many rounds as possible in 12 minutes of:
Front Rack Walking Lunges – 10 Reps Ring Rows – 10 Reps Ball Slams – 10 Reps
2016 08 28
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Power Clean
Death By Power Clean and Burpee Pull Up Complete 1 Power Clean and 1 Burpee Pull Up on the 1st minute, 2 Power Cleans and 2 Burpee Pull Ups on the 2nd minute, 3 Power Cleans and 3 Burpee Pull Ups on the 3rd minute, etc…until you can no longer complete the required reps. *Use 70% bodyweight for Power Cleans.
2016 08 25