Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 5, 5, 3, 3, 3 *Collegiate work up to a heavy set of 5 and continue to add weight finding your heaviest triple.
Complete 4 rounds:
50 yard DB Farmer Carry – AHAP Rest as needed 100 yard Shuttle Run Rest as needed
*For the 100 yard shuttle, sprint 25 yards out and back twice, alternating change of direction each round.
then…
Complete for time:
Strict Pull Ups – 50 reps
2015 02 23
Don't forget to sign up for a 30 minute massage with Missy on Saturday. Time slots are on the White Board
Deadlift 1x5 (add 10 lbs to last workout) Pull Ups 3 x Max Reps
Power Snatch 2 RM Weighted Pull Ups 2 RM
Complete 5 Rounds. Power Snatch – 3 Reps Chest to Bar Pull Ups – 9 Reps Lateral Hops – 12 Reps *Power Snatch should be approximately 85% 2 RM
2015 02 16
2015 02 15
Packed house Saturday morning! Always a beautiful sight to pull up to
Deadlift 1x5 (add 10 lbs to last workout) Strict Pull Ups 3 x max reps
Deadlift 5 RM Strict Chin Ups 3 x max reps
Complete 6 rounds:
1 Minute Row – Max Calories 1 Minute 2/1.5 pood Russian KB Swings – 15 reps
*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.
2015 01 26
When you see Pete and Dan be sure to thank them for all their hard work in constructing the new wall
Complete 6 rounds: Sprint 100 yards Rest as needed between sprints.
Complete as many rounds as possible in 5 minutes: 135/95 lbs Front Squat – 5 reps Dymanic Push Ups – 10 reps
Rest 5 minutes…
Complete as many rounds as possible in 5 minutes: 135/95 lbs Back Squat – 5 reps Pull Ups – 5 reps
2015 01 26
Jedi Training 101: Bar levitation
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Front Squat 5×3 @ 90% of 3 RM Bench Press 2, 2, 2, 2, 2
Pull Ups – 100 reps *Complete 100 pull ups for time using a kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.
2015 01 14
Power Clean 5×3 (add 2.5 lbs to last workout)
Complete 5 rounds:
Pull Ups – max reps 135 lbs Prowler Push – 50 yards
Weighted Pull Ups 5, 5, 5, 5, 5
Complete for time:
Row – 300 calories
Every 3 minutes, starting at third minute, perform 3 power snatches at 135/95 lbs. Continue following this format till 300 calories are completed.
2015 01 08
Deadlift 1x5 (add 10 lbs to last workout)
Rack Pull 2 RM, 1 x max reps @ 80% of 2 RM *bottom of the knee to lockout
Complete 5 rounds: Pull Ups – max reps Shin Hops – 10 reps
2015 01 06
2014 12 28
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Front Squat 3 RM Press 3×5 @ 90% of 5 RM
Complete as many rounds as possible in 15 minutes of: Pull Ups – 5 reps Clapping Push Ups – 10 reps Shin Hops – 10 reps
2014 12 21
