Deadlift 1×5 (add 10lbs to your last workout) Pull Ups 3 x Max Reps
Power Snatch 8×2 Pull Ups 3 x Max Reps
As many rounds as possible in 12 minutes:
AHAP One Arm DB Power Snatches – 5 Reps AHAP Farmers Walk DB in each hand – 25 yds *For DB Power Snatch, alternate sides however you choose.
2015 12 15
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5 RM Press 3×5 @85% 3 RM from 2015-11-30
Complete for time: Barbell Thruster – 9 Reps Toes to Bar – 19 Reps Barbell Thruster – 6 Reps Toes to Bar – 16 Reps Barbell Thruster – 3 Reps Toes to Bar – 13 Reps
*Barbell Thrusters should be heavy.
2015 12 14
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 4×4 (add 2.5 lbs to last workout)
Complete 6 Rounds of the complex. AHAP Hang Power Clean – 5 Reps AHAP Front Squat – 7 Reps AHAP Push Jerk – 3 Reps *Each complex must be completed unbroken. Rest as needed between rounds. **For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.
2015 12 10
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Squat 3, 3, 3, 3, 3 Bench Press 5 RM
Complete 5 rounds for time of: Power Snatch – 5 Reps KB Step Ups – 10 Reps Push Ups – 15 Reps *For Step Ups, hold a KB in each hand. Complete 5 Right and 5 Left. Get a box set up to where your leg is parallel to the ground when you step on the box.
2015 12 09
Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3 *Work up to a heavy set of 5 and continue to add weight finding your heaviest triple.
Complete as many rounds as possible in 13 minutes:
Weighted Pull Ups – 6 Reps 30/24″ Box Jumps – 6 Reps 40/30 lb Ball Slams – 12 Reps
2015 12 07
Squat 3×5 (+5 lbs to last workout) Press 3×5 (+2.5 lbs to last workout)
Front Squat 3 RM, Max Reps at 90%
Sprint every minute on the minute for 12 minutes: 80 yards
2015 12 07
Power Clean 5×3 (add 2.5 lbs to last workout) 3 x Max Chin Ups
Power Clean 4×4 (add 2.5 lbs to last workout) 3 x Max Chin Ups
Complete as many rounds as possible in 15 minutes. Rope Climb – 1 Rep Push Presses @ 70% Bodyweight – 5 Reps Burpee box overs – 5 Reps Rope Climbs – 2 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps…
2015 12 03
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
On the minute for 10 minutes complete: Front Squat 3- Reps @ 80% 5 RM *Speed is the goal. Floor Press 5, 5, 5, 5
Complete 5 rounds for time of: Barbell Walking Lunges – 12 Reps (6 RT, 6 LT) AHAP Dips – 12 Reps Sprint 100 yds
2015 12 03
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups – 3 x Max Reps
Power Snatch – 2 RM Weighted Pull Ups – 2 RM
6 rounds for time: 185/125 lb Any Way Overhead – 3 Reps CTB Pull Ups – 6 Reps Clapping Push Ups – 9 Reps
2015 11 30
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 2 rounds of the following of:
Sledge Hammer Strikes Right – 1 min Max Reps 20″ Box Jumps – 1 min Max Reps Sledge Hammer Strikes Left – 1 min Max Reps 45 lb Dumbbell Hang Clean – 1 min Max Reps
*Rest 1 minute between rounds.
2015 11 29
