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
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
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 3 RM Pull Ups – 50 Reps
Complete 5 rounds: Each round lasts 2 minutes. During the round complete: 185/125 lb Power Clean – 6 Reps 40/30 lb Ball Slam – Max Reps *Rest 60 seconds between rounds.
2015 11 04
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
Quarter Gone Bad Five rounds for total reps of: 135/95 lb Thrusters – 15 Seconds Rest 45 Seconds Weighted pull-ups – 15 Seconds Rest 45 Seconds Athletic Burpees – 15 Seconds Rest 45 Seconds
2015 10 25
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
Complete every minute on the minute: 50 lb Ball Slam – 5 Reps 40 yd Sprint *Perform both exercises each minute until 12 Rounds (12 Minutes) have elapsed.
2015 10 12
Power Clean 5×3 (add 2.5 lbs to last workout)
Hang Power Clean 1, 1, 1, 1, 1
Complete as many rounds as possible in 13 minutes: Power Clean and Jerk – 3 Reps Pull Ups – 13 Reps Double Unders – 23 Reps *For Power Clean and Jerk, go as heavy as possible.
2015 10 01
Deadlift 1x5 Pull Ups 3 x Max Reps
Complete 5 Rounds: 3 Power Snatches 3 Snatch Pulls 3 Power Snatches Rest 2 minutes *Stay connected and do not set the bar down during the round. If the weight is dropped, count a miss. *Work to the heaviest set possible.
Complete as many rounds as possible in 10 minutes: Supine Ring Pull Ups – 10 Reps True Push Ups – 10 Reps
2015 09 28
Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 1x5 RM (add 10 lbs to last workout)
Find Max Distance Broad Jump Find Weighted Pull Up 2 RM Snatch Pull 2, 2, 2, 2, 2
Complete 6 rounds:
Sandbag Shouldering AHAP– 10 Reps 20yd Prowler Push + 20yd sprint
2015 09 21
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
21, 15, 9 Reps of: 135/95 lb Push Press Parallel Bar Dips or Ring Dips Burpee Calorie Row
2015 09 14
Deadlift 1x5 (add 10 lbs to last workout)
Power Snatch 6×2 Use 85% of your Power Snatch.
Complete for time: Strict Pull Ups – 50 Reps 2/1.5 pood KB Swing – 100 Reps *You may break up into any combination of sets and reps.
2015 09 07
