Workout #1

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Deadlift 4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @ 85% x 2 (3-4 min rest between sets)
• Auxiliary arm work. Bi's and Tri's. 2 exercises x 3 sets for each (10-12 rep range for each set, each movement)
• 3 Minutes at Inversion (Handstand Hold against the wall)

Stretch

Workout #2

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Front Squat 4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @ 85% x 2 (3-4 min rest between sets)
• Power Clean 4 @ 85%, 3 @ 90%, 2 @ 95% x 2, 3 @ 85% x 2 (3-4 min rest between sets)
• 150 Sit Ups (For Time)

Stretch

Workout #3

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Every Minute On The Minute for 30 Minutes
• 2 x Bench Press at 85%, immediately to 1 X Box Jump @ 36" (or as high as you can for all 30 reps)
• Rest 5 Min
• Aux arm work (same rep range as Workout #1, different movements)

Stretch

Workout #4

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Strict Pull Up x 75 reps. (switch up your grips as needed, no kipping)
• Strict Shoulder Press 4 @ 65%, 3 @ 70%, 2 @ 75% x 2, 3 @ 70% x 2 (3-4 min rest between sets)

EMOTM for 10 Minutes

• 50 meter sprint

Stretch

Workout #5

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Easy 3 Mile Run at about 65% of Max Effort Pace (conversation pace) then 30 minute stretch session

Stretch

Workout #1

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Barbell Bench Press; 6 @ 50%, 5 @ 60%, 4 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.
• Rest 5 Min:
• Every Minute on the Minute for 12 Minutes
• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats
• (should take about 35-45 seconds)

Stretch

Workout #2

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Front Squat; 5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.
• Rest 5 Min:
• 40 Power Cleans @ 50% 1RM (For Time)
• Rest 3 Minutes
• 40 Calorie Row (For Time)
• Rest 3 Minutes
• 40 Burpees (For Time)

Stretch

Workout #3

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Deadlift; 5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.

3 Rounds (For Time)

• 400 M Run
• 21 Kettle bell Swings 60-65% of 1RM
• 12 Deadlifts @ 50% of 1RM

Stretch

Workout #4

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Dumbbell Push Press; 5 @ 50%, 5 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 90%, 1 @ 95%, about 3 min rest between sets.
• Watch this video: http://www.youtube.com/watch?v=OFMEucMP-48
• Rest 5 Min:
• 7 Minute AMRAP
• 30 Jump Rope Skips
• 20 Sit Ups
• 10 Burpees

Stretch

Workout #5

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 12 Straight Rounds; Each round is 3 minutes. For the first 2 minutes and 15 seconds of each round you are Rowing at a casual jog pace, then flat out Row sprint for 45 seconds to complete that 3 minute round. Record how many laps around a track that gets you. Same sequence as last Saturday except all done on a Rower.

Stretch

Workout #1

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Dumbbell Bench Press; 3 x 10 @ 75% of 1RM, rest 3 min between sets.
• Rest 5 Minutes:
• 20 Minutes, Every Minute on the Minute
• 4 Wall Balls w/ 20lbs WB
• 4 Burpees

Stretch

Workout #2

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Back Squat; 3 x 10 @ 75% of 1RM, rest 3 min between sets
• Rest 5 Minutes, then...
• 12 Min AMRAP
• 8 Power Cleans @ 75% of 1RM
• 12 Ring Dips
• 16 Sit Ups

Stretch

Workout #3

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Deadlift; 3 x 10 @ 75% of 1RM, rest 3 min between sets
• Rest 5 Minutes:
• 21-15-9 (as fast as possible, do a 400 M Run after each round IE, do 21 pull ups then 21 KBS then run 400, then do your round of 15's and run etc.)
• Pull Ups
• Kettlebell Swings @ 53#'s
• 400 M Run

Stretch

Workout #4

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Front Squat 3 x 10 @ 75% of 1RM, rest 3 minutes between sets
• Push Press 3 x 10 @ 75% of 1RM, rest 3 minutes between sets
• Rest 5 Minutes:
• 10 Rounds (as fast as possible)
• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats

Stretch

Workout #5

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 800 M Run @ 80% MEP
• rest 4 minutes
• 400 M Run @ 90% MEP
• rest 4 minutes
• 200 M Run @ 100% MEP
• rest 4 minutes
• 400 M Run @ 90% MEP
• rest 4 minutes
• 800 M Run @ 80% MEP
• rest 4 minutes
• 600 M cool down run @ 55-60% MEP

Stretch

Workout #1

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Once Thru For Time
• 50 24" Box Step Ups
• 50 Ring Rows
• 50 KB Swings, 44#
• 50 Walking Lunges
• 50 Sit Ups
• 50 55# Push Press
• 50 Wall Ball
• 50 Burpees
• 50 DU's or 150 singles

Stretch

Workout #2

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 12 min EMOM
• 3 X Powercleans @ 95#'s

Work #2:

• 12 min EMOM
• 5 X Pull Ups
• 10 X Sit Ups

Once Thru For Time

• 50 Air Squats
• 30 Deadlifts @ 50% of 1 RM
• 10 Burpees

Stretch

Workout #3

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Every Minute On The Minute for 15 Minutes
• 5 X Burpees
• 3000 M Row (For Time)

Stretch

Workout #4

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• 100 Burpees (For Time)

Stretch

Workout #5

Warm Up:

• 3 Rounds
• 20 Sit Ups
• 15 Air Squats
• 10 Push Ups
• 5 Burpees

Work:

• Front Squats 2 . 2 . 2 (set of 2 with a 10 second rest x 3) x 5 with 3 minute rest between each grouping of 3 doubles
• (during the middle minute of the of the 3 minutes of rest to Max Push Ups for 1 minute)
• Rest 5 Min:
• 15 Min AMRAP
• 200 M Run
• 5 Strict Pull Ups
• 10 Knees to Elbows
• 15 Sit Ups

Stretch