Tomorrow JD is getting married. Some of you might not know, but JD has been a long time member here at CFSB. Probably around 4.5 years. The whole time he has been a model member, and a great person. I wish we had 20 more just like you. Congrats buddy.
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 2 RM
As many rounds as possible in 15 minutes of: 205/135 lb Power Clean – 3 Reps 30 yd Bear Crawl – (15 yds out at back) Ring Rows – 10 Reps
2016 01 14
Show your distaste for mediocrity buy heading over the the Power Athlete store and getting Destroy Mediocrity shirt.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Bench Press 1 RM Barbell Lunges 4×6 each leg
Complete every minute on the minute for 11 Rounds: Sprint 100 yds
2016 01 13
Deadlift 1x5 (add 10 lbs to last workout)
1 Power Snatch + 2 Overhead Squats *Work up to your heaviest set in 15 minutes. Take small jumps in weight accumulating at least 6-8 working sets.
Complete 6 Rounds for time: 315/210 lb Deadlift – 5 Reps Double Unders – 15 Reps 5-10-5 yd Sprint Rest 1 minute *For 5-10-5 yd Sprint, alternate directions each round.
2016 01 11
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Squat 3 RM, Max Reps at 90%
12, 9, 6 Reps of: Dumbbell Thrusters Kettlebell Swings 2 pood Strict Pull Ups
2016 01 10
Power Clean 5×3 (add2.5 lbs to last workout)
Power Snatch 2.2.2.2.2
5 rounds: A) 1 min to perform Bent Over Row – 7 Reps B) 1 min to perform Chin Ups – 7 Reps C) 1 min to perform 40/30 lb Ball Slams – 7 Reps
2016 01 07
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5, 5 Front Squat 3 RM, Max Reps @80%
Complete for time: Reverse Wall Walk with Push Up – 40 Reps Strict Pull Up – 50 Reps *You may break sets and reps up in any combination.
2016 01 06
Deadlift 5 RM
Deadlift 3 RM
Complete 4 Rounds for time:
6 1 Arm DB Power Snatch Right AHAP OH Farmer Carry 20 Yd 12 Burpees 6 1 Arm DB Power Snatch Left AHAP OH Farmer Carry 20 Yd 12 Burpees
2016 01 04
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 4, 4, 4, 4 Press 3 RM, Max Reps @75% 3 RM
Complete as many rounds as possible in 9 minutes:
AHAP Barbell Thrusters – 5 Reps 20″ Lateral Box Jumps – 5 Reps Plyo Push Ups – 10 Reps
2016 01 03
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 3 Rounds:
Complete as many rounds as possible in 4 minutes: L-Hold Pull Ups – 5 Reps Strict HSPU – 5 Reps Lateral Burpee Box Jumps – 5 Reps
*Rest 2 minutes between rounds. Start each round where the previous left off for a running round count. *L-Hold Pull Ups should be performed with a 90 degree bend in the hips and legs fully extended.
2015 12 17
Complete 5-8 efforts of: 50 yard Sprint *Rest as needed between efforts.
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Close Grip Bench Press 5, 5, 5, 5 On the minute for 10 minutes complete: Front Squat 3- Reps @ 85% 3 RM from 2015-12-07
2015 12 16