Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3x Max Reps
Power Snatch 2, 2, 2, 2, 2 Chin Ups 3x Max Reps
5 Rounds 1 Min to Complete: Walking Inch Worms w/ Push Up in-between – 3 Reps 1 Min to Complete: Single Arm DB Power Snatch – 3 Reps (each side) 1 Min to Complete: Russian Twist – 30 Reps (total)
2016 07 04
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: 2 pood Russian KB Swings – 100 Reps *Every time you break on the KB swings, complete 5 Chin Ups as a penalty.
2016 06 30
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Barbell Walking Lunge 4×6 Each Bench Press 5 RM, Max Reps @ 90%
Complete as many rounds as possible in 3 minutes:
Hang Power Clean – 3 reps Push Ups – 6 reps Dips – 9 reps *Complete 4 x 3 minute rounds. Rest for 1 minutes between the 3 minute rounds.
2016 06 29
Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Deadlift 5 RM Weighted Chin Ups 3 x Max Reps
Complete as many rounds as possible in 12 minutes:
Arnold Press – 6 Reps Med Ball to Toes – 9 Reps KB Swing – 12 Reps Double Unders – 15 Reps
2016 06 27
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 5×2 Push Press 5, 5, 5
Complete one round every 90 seconds:
Reverse Ball Toss – 1 Rep Power Clean – 2 Reps Front Squat – 3 Reps Bar Over Burpee – 4 Reps
2016 06 27
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
1 Power Clean + 1 Hang Power Clean Single Arm DB Bent Over Row 3×12 *Take 20 minutes to find your heaviest complex. You may not drop the bar between Power Clean and Hang Power Clean.
Complete 4 rounds: Power Snatches – Max Reps in 60 seconds Row – Max Calories in 60 seconds Rest 60 seconds between rounds.
2016 06 23
4-7 x 40yd 6-8 x 20 yd *Rest as needed between sprints
Complete 10, 9, 8, 7, ….1 Reps of each for time. Strict Chin Up Front Squat Ball Slam
*If bodyweight is over 200 lbs use 225 lbs for Front Squat. *If bodyweight is under 200 lbs use 185 lbs for Front Squat.
2016 06 22
Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Power Snatch 2, 2, 2, 2, 2 Chin Ups 3 x Max Reps
Complete as many rounds as possible in 10 Minutes: Burpee with Vertical Touch – 6 Reps DB Deadlift – 6 Reps DB Farmer’s Carry – 50 yds
*For DB Deadlift and Farmer’s Carry, go as heavy as possible. *For Burpee with Vertical Jump and touch, test your max height before the workout and attempt to replicate throughout.
2016 06 20
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 4 rounds for time: Seated Dumbbell Press – 6 Reps KB Swing – 9 Reps Seated Dumbbell Press – 6 Reps Box Jump – 9 Reps Rest 30 seconds
2016 06 19
2016 06 19
