Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 2 RM Single Arm DB Bent Over Row 3×12
Complete one round every 2 minutes: Ground to Overhead – 4 Reps Chest to Bar Pull Up – 5 Reps Lateral Ball Slam – 6 Reps
*Every 2 minutes, complete all of the above exercises. Continue until you have accummulated 7 Rounds or 14 minutes of work.
2016 06 17
Complete 4-7 efforts: Sprint 50 yds *When your sprint drops below 95% of your fastest 50 yd time, discontinue sprint efforts.
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
2016 06 16
Complete the following on the minute for 8 minutes: Deadlift – 3 Reps 30/24″” Box Jump – 3 Reps
*For Deadlift, use 80% of your 5 RM. *Box Jumps must be performed by landing with hips above parallel.
Complete as many rounds as possible in 10 minutes: 3 Power Snatch 5 Pull Ups 10 Push Ups 15 Air Squats
2016 06 14
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 one round every minute, for 10 minutes:
Power Clean – 1 Rep DB Thrusters – 3 Reps Toes to Bar – 5 Reps
2016 06 12
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:
DB Farmer Carry – 50 yds Deficit Push Ups – 15 Reps Sprint – 50 yds Rest 30 Seconds *For Farmer Carry and Sprint, travel 25 yards out and back, go as heavy as possible
2016 06 09
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 12 Rounds Front Squats @ 75% of 1 RM – 3 Reps 1.5 pood KB Snatch – 6 Reps (any side) 15′ Rope Climb – 1 Rep
*Rest 2 minutes every 3 rounds.
2016 06 08
Deadlift 5 RM (add 10 lbs to last workout) Chin Ups 3x Max Reps
Power Snatch 2, 2, 2, 2, 2 Chin Ups 3x Max Reps
Complete for time:
Ring Rows – 100 Reps Evil Wheels – 100 Reps 40 lb Ball Slams – 100 Reps
*You may break up reps and sets however you choose.
2016 06 06
Complete: 5 x 20 yards 3 x 40 yards 2 x 100 yards *Rest as needed between efforts.
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 7 RM Push Jerk 2, 2, 2, 2
2016 06 06
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Hang Power Clean 1 RM Pull Ups 3 x Max Reps
Complete 5 rounds for time: Supine Ring Rows – 9 Reps 315/210 lb Deadlifts – 7 Reps 30/24″ Box Jumps – 5 Reps
2016 06 02
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 One Round on the Minute: Dumbbell Power Snatch – 2 Reps Lateral Burpees – 6 Reps *Complete 10 Rounds or 10 total minutes. For every missed round, complete 500 m rowing at the end of the workout.
2016 05 31