Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Squat 5×1 (Use 92.5% of Squat 1 RM) Press 5×5 (Use 85% of Press 1 RM)
Quarter Gone Bad
Three - Five rounds for total reps of:
135/95 lb Thrusters – Max Reps in 15 Seconds Rest 45 Seconds 50/35 lb Weighted Pull Ups – Max Reps in 15 Seconds Rest 45 Seconds Burpees – Max Reps in 15 Seconds Rest 45 Seconds
2015 06 28
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 8×2 (Use 90% of Power Clean 1 RM from 2015-05-22)
Complete for time:
Sprint 1/2 Gasser Sandbag Hang Power Cleans – 20 Reps Chin Ups – 20 Reps Sprint 1/2 Gasser Sandbag Hang Power Cleans – 15 Reps Chin Ups – 15 Reps Sprint 1/2 Gasser Sandbag Hang Power Cleans – 10 Reps Chin Ups – 10 Reps Sprint 1/2 Gasser Sandbag Hang Power Cleans – 5 Reps Chin Ups – 5 Reps Sprint 1/2 Gasser
2015 06 25
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Front Squat 3, 3, 3 Bench Press 5×1 (use 95% of Bench Press 1 RM)
Complete as many rounds as possible in 12 minutes: Slide Board Push Ups – 10 Reps Sledgehammer Strikes – 30 Reps (15 RT, 15 LT) Dips – 10 Reps Farmer’s Walk – 30 yds
2015 06 25
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
Complete 6 rounds for time:
KB Swing – 7 Reps Double Unders – 21 Reps 20 yd Bear Crawl Shutte (10 yds out and back)
2015 06 22
Pull Ups 3 x Max Reps Single Leg Alternating Bounds 3 x 10
Weighted Pull Ups 2, 2, 2, 2, 2 Single Leg Alternating Bounds 3 x 10
Complete 8 rounds:
315/210 lb Deadlift – Max Reps in 20 seconds Rest 10 seconds *You have 20 seconds to perform as many reps of Deadlift as possible. Rest 10 seconds. Repeat this 7 more times for a total of 8 rounds. Your score is total number of reps in 8 rounds. * Pick a weight that will allow you to get around 50 total reps. This is averaging around 6 reps per round.
2015 06 18
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Dumbbell Step Up 4×8 each leg Close Grip Bench Press 3 RM, 1 x Max Reps @80% of 3 RM
Complete 6 rounds: 30 yd Prowler Push Rest 90 seconds *For Prowler Push use 180/120 lbs.
2015 06 17
Find Max Distance Broad Jump Deadlift 5 RM (add 10 lbs to last workout)
Find Max Distance Broad Jump Snatch Pull 2, 2, 2, 2, 2
Complete 3 rounds: 1 Min – Dynamic Push Up – Max Reps 30 sec rest 1 Min – 1 Arm Walking Lunges holding 1.5/1 pood KB – Max Reps 30 sec rest 1 Min – Russian Twists w/ 1.5/1 pood KB – Max Reps Rest 1 Minute
2015 06 15
Power Clean 5×3 (add 2.5 lbs to last workout)
Power Clean 3 RM
Complete 3 rounds: Single Arm DB Hang Power Clean – 5 Reps Chin Up – 10 Reps Single Arm DB Hang Power Clean – 5 Reps 40/30 lb Ball Slam – 15 Reps Single Arm DB Hang Power Clean – 5 Reps Burpee Box Jump – 10 Reps Rest 90 seconds
2015 06 11
Complete 10 rounds: Lateral Hurdle Hops – 4 Reps 20 yd Sprint Rest 90 seconds *For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones or boxes. Hop laterally over the hurdle landing on the other side, immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Once you clear the 4th hurdle, transition immediately to a 20 yard sprint.
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Complete the following every minute for 20 minutes: Front Squat – 2 Reps Bench Press – 2 Reps *For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM. *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.
2015 06 10
AmateurDeadlift 1x5 RM (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
Complete as many rounds as possible in 12 minutes: 155/105 lb Thruster – 2 Reps 155/105 lb Overhead Barbell Carry – 25 yds 8 Towel Pull Ups * Depending on space a 15 second isometric hold overhead may be substituted for the Overhead Barbell Carry.
2015 06 08