Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 6×2 (Use 90% of Power Clean 1 RM from 08.18.15) Weighted Pull Ups 3, 3, 3
Complete 15, 12, 9, 6 Reps of: 1.5/1 pood Single Arm KB Power Snatch LT 1.5/1 pood Single Arm KB Power Snatch RT 20″ Lateral Box Jump
2015 09 03
Power Clean 5×3 (add 2.5 lbs to last workout)
Every minute on the minute perform: 1 Clean Pull + 1 Power Clean *Start at approximately 70% of your Power Clean 1 RM. Increase weight each minute and work up to your heaviest complex. *Complete 10 rounds (10 minutes) of work.
Complete 6 rounds for time: 315/205 lb Deadlifts – 3 Reps Pull Ups – 15 Reps Double Unders – 30 Reps Rest 45 seconds
2015 08 13
Find Max Distance Broad Jump Pull Ups 3 x Max Reps Deadlift 5 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 the following: Tabata Sledgehammer Strikes Rest 1 minute Tabata Burpees Rest 1 minute Tabata Sledgehammer Strikes
*Alternate left and right side swings each 20 second interval. *Use between a 12 -20 lb sledgehammer. *The interval with the fewest number of reps completed for each exercise is your score.
2015 08 10
*** ATTENTION BRING LONG SOCKS FOR THURSDAY'S ROPE CLIMBS ***
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 8 rounds: 25 yd Prowler Push or 75 yd Sprint 60 seconds Push Ups – Max Reps
*Push the prowler or Sprint the 75 yds, once you cross the finish line you have 60 seconds to do as many Push Ups as possible. *For Prowler Push, use 90-180 lbs.
2015 07 20
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 6 rounds: 275/185 lb Deadlifts – Max Reps in 30 seconds Rest 30 seconds Athletic Burpees – Max Reps in 30 seconds Rest 30 seconds
2015 07 16
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Deadlift 5 RM Pull Ups 3 x Max Reps
Every 30 seconds complete: 155/105 lb Power Snatch – 1 Rep 40/30 lb Ball Slam – 1 Rep *Complete one rep of both exercises every 30 seconds until 10 minutes or 20 rounds have been completed.
2015 07 06
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Power Clean 6×2 Pull Ups 3 x Max Reps *Collegiate use 85% of your Power Clean 1 RM from 04-03-2015.
Complete one on the minute for 12 minutes.
110 Yard Sprint
-then-
Complete 100 Evil Wheels not for time.
2015 05 07
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Rack Pull 5, 5, 3, 3, 3 Pull Ups 3 x Max Reps *Collegiate work up to a heavy set of 5 and continue to add weight until you’ve reached your heaviest triple for the day.
Tabata Jacked Street:
45/33 lb Barbell Bicep Curl – Max Reps Ab Mat Sit Up – Max Reps Banded Tricep Push Down – Max Reps
*Complete 8 full rounds of 20 seconds work : 10 seconds rest at each exercise before moving to the next. There is no additional rest for transition. Use an unloaded barbell for Bicep Curls and medium to light band for Tricep Push Downs.
2015 04 06
Deadlift 1x5 (add 10 lbs to last workout)
Deadlift 3 RM
Complete using the least number of sets possible. Pull Ups – 100 Reps
2015 03 23
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Power Snatch 8×2 – Use 90% of Power Snatch 2 RM from 2015-02-10 Pull Ups 3 x Max Reps
Complete 4 Rounds for time. 1.5/1 pd KB Power Snatch Right – 6 Reps 1.5/1 pd KB OH Farmer Carry Right – 20 Yards Burpee – 12 Reps 1.5/1 pd KB Power Snatch Left – 6 Reps 1.5/1 pd KB OH Farmer Carry Left – 20 Yards Burpee – 12 Reps
2015 03 02