Deadlift 1x5 RM (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Power Snatch 6×2 Chin Ups 3 x Max Reps
Complete 5 rounds:
275/185 lb Deadlifts – Max Reps in 30 seconds Rest 30 seconds Burpees – Max Reps in 30 seconds Rest 30 seconds
2016 05 02
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 1, 1, 1, 1, 1 Press 5 RM
Complete 6 rounds for time: 1.5 pood KB Power Snatch – 8 Reps (alternating) Ring Dips – 10 Reps Row – 20 Calories Rest 45 seconds
2016 05 02
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
1 Power Clean + 1 Hang Power Clean Weighted Pull Ups 2 RM
"Kalsu"
On the minute: Complete 5 burpees and perform max rep 135 lb barbell thrusters on the minute. The goal is to complete 100 total thrusters. *At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
2016 04 28
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM
Complete as many rounds as possible in 5 minutes: Broad Jump – 4 Reps Deficit Push Ups – 10 Reps
Rest 2 minutes, then…
Complete as many rounds as possible in 5 minutes: Banded Tricep Extensions – 15 Reps Banded Bicep Curls– 15 Reps 5-10-5 yd Sprint – Any Direction
2016 04 27
Complete 2-4 efforts of: 100 yd Shuttle Sprint
then…
Complete 4-7 efforts of: 50 yard Sprint
*Rest as needed between efforts.
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Rack Pull 3, 3, 3, 3 Pull Ups 3 x Max Reps
2016 04 25
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 5×5 Press 3×5 @ 92.5% of 5RM
DB Walking Lunges – 20 yards Box Jumps @ 24″ – 20 Reps Rest 60 seconds
DB Walking Lunges – 20 yards Toes to Bar – 20 Reps Rest 60 seconds
DB Walking Lunges – 20 Yards Burpees – 20 Reps Rest 60 seconds
50 lb DB Walking Lunges – 20 yards Sprint – 120 yards
2016 04 25
Seated Box Jump – Find Max Height Power Clean 5×3 (add 2.5 lbs to last workout)
Seated Box Jump – Find Max Height Power Clean 3, 3, 3, 3
Complete as many rounds as possible in 12 minutes: 195/130 lb Hang Power Clean – 3 Reps 195/130 lb Front Squat – 6 Reps 300 meter Row
2016 04 21
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
DB Step Up 4×6 each Floor Press 5 RM
Complete 4 Rounds for max reps and time:
Bodyweight/70% Bodyweight Bench Press – 6 Reps Push Ups – Max Reps Unbroken
Rest 60 Seconds
15′ Rope Climb – 1 Rep Strict Pull Ups – Max Reps Unbroken
Rest 60 Seconds
*For unbroken reps, do not rest in the down position of the Push Up or take your hands off the bar once you start your Pull Ups.
2016 04 20
Deadlift 1x5 (add 10 lbs to last workout) Chin Ups 3 x Max Reps
Snatch Pull 5×2 Chin Ups 3 x Max Reps *For Snatch Pull, use approximately 110% of your Snatch 1 RM.
Complete 1 round every 2 minutes:
315/210 lb Deadlift – 4 Reps 40/30 lb Lateral Ball Slam – 8 Reps Double Unders – 16 Reps *Complete 6 rounds or 12 minutes of work.
2016 04 18
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 7, 7, 7 Push Press 5 RM
Complete 4 Rounds for time:
KB Swing – 12 Reps Dips – 12 Reps Rest 30 seconds 30″ Box Jumps – 6 Reps 25 yd Sprint Rest 90 seconds
2016 04 18
