4-7 x 40yd
6-8x 20 yd
Sprint the given distances with max effort resting as needed. When times begin to slow, the workout is over as is the reason for the rep ranges.
Complete 5 Rounds: Front Squat – 7 Reps 15′ Rope Climb – 1-2 Reps Pillar Hold – Max Time
2016 07 20
Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Power Snatch 2 RM Chin Ups 3 x Max Reps
Complete for time: 100 yd Sprint 30 Reps - Slam Ball Rest 2 minutes 100 yd Sprint 20 Reps - Burpees Box Jumps Rest 2 minutes 100 yd Sprint 10 Reps - Reverse Ball Toss for distance
2016 07 18
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 5 RM Push Press 2, 2, 2, 2
Complete as many rounds as possible in 13 minutes: Ground to Overhead – 3 Reps Arnold Presses – 5 Reps Strict Pull Ups – 7 Reps Lateral Hops – 9 Reps
2016 07 17
Power Clean 5×3 (add 2.5 lbs to last workout)
1 Clean Pull + 1 Hang Power Clean Starr Shrugs 3 x 12 *Take 15-20 minutes to find your heaviest complex. You may not drop the bar between the Clean Pull and Hang Power Clean. Then set the bar up in pins or on blocks, strap up, and knock out your Starr Shrugs.
Complete 5 rounds: Power Snatches – 3 Reps Lateral Bar Over Burpees – 8 Reps Chin Ups – Max Reps Unbroken Rest 60 seconds between rounds.
2016 07 14
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 5, 5, 5 Bench Press 3×5 @90% 5RM DB Bench Press 1 x Max Reps *For DB bench press, use a heavy weight that allows 10-15 Reps.
6 Rounds Complete one round every 2 minutes: Rotational Ball Slams – 20 Reps 30 yd Bear Crawl – 15 yds out and back
2016 07 13
Deadlift 1×5 (add 10 lbs to last workout) Chin Ups 3x Max Reps
Speed Deadlifts 20 x 1 @ 80% of 5 RM (every 30 seconds) *pull the bar as fast off the ground as possible. Chin Ups 3x Max Reps
Complete 6 rounds for time: 50 yard Farmer's Walk AHAP 50 yard Prowler Push
2016 07 11
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 2, 2, 2, 2, 2 Press 5, 5, 5
Complete for time: Sprint 1/2 Gasser DB Hang Cleans – 20 reps Sprint 1/2 Gasser DB Hang Cleans – 15 reps Sprint 1/2 Gasser DB Hang Cleans – 10 reps Sprint 1/2 Gasser DB Hang Cleans – 5 reps
2016 07 10
2016 07 09
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 2, 2, 2, 2, 2 Weighted Pull Up 2 RM
Complete 6 rounds for time: 30 yd Farmer’s Carry Box Jumps – 5 Reps Ring Rows – 10 Reps Row – 200 meters
2016 07 07
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
Complete 4 Rounds for time: 100 yd Sprint Ground to Overhead – 5 Reps 50 yd Sprint Deficit Push Ups – 30 Reps 25 yd Sprint Dips – 15 Reps Rest 90 Seconds
2016 07 06
