Workout #1

Warm Up: Video Link

Work:

• Barbell Bench Press; 6 sets of 3 reps (6 X 3) @ 85% of 1RM; rest 2 min between sets
• Bent Over Dumbbell Rows; 6 x 3 @ 85% of 1RM (estimate if you do not know/Keep back straight and about 45 degrees bent from straight-up vertical position) same rest sequence as above
• Rest 5 min
• Dumbbell Bicep Curls 3 X 10; rest 2 Minutes between sets
• Dip; Max Repetition X 3 Sets

10 Min AMRAP (Not For Time):

• 8 Burpees
• 12 Air Squats
• 16 Walking Lunges w/ 25# Dumbbell in each hand (each step counts as 1)

Stretch

Workout #2

Warm Up: Video Link

Work:

• Strict Shoulder Press 6 X 3 @ 85% of 1RM; rest 2 min between sets
• Back Extensions 6 X 12
• 50 Strict Pull Ups

Stretch

Workout #3

Warm Up: Video Link

Work:

• Deadlift 6 X 3 @ 85% of 1RM; rest 2 min between sets

4 Rounds (For Time):

• 30 Squats
• 25 Sit Ups
• 20 Push Ups
• 15 Burpees

Stretch

Workout #4

Warm Up: Video Link

Work:

• Front Squat 65% of 1RM x 5, 4 @ 75%, 3 @ 85%, 2 @ 95% x 2, 3 @ 85%
• Power Clean 6 X 3 @ 85% of 1RM

10-8-6-4-2 (For Time):

• 24" Box Jump
• Push up (however necessary)

Cool Down:

• 2 K Row Recovery Row (about 10 minutes)

Stretch

Workout #1

Warm Up: Video Link

Work:

• Dumbbell Bench Press; 8 X 2 @ 90% of 1RM, rest 3 min between sets
• 15 Sit Ups (after each set of Dumbbell Bench Press)
• 20 Minutes Every Minute on the Minute
• 5 Clapping Push Ups

Stretch

Workout #2

Warm Up: Video Link

Work:

• Back Squat; 7 X 2 @ 90% of 1RM, rest 3 min between sets
• :45 Plank (after each set of Back Squat)

8 Min AMRAP:

• 8 Power Cleans @ 75% of 1RM
• 8 Box Jumps @ 20"

Stretch

Workout #3

Warm Up: Video Link

Work:

• Deadlift; 7 X 2 @ 90% of 1RM, rest 3 min between sets
• 15 Air Squats (after each set of Deadlifts)

21-15-9 (Not For Time):

• Hang Power Cleans @ 75% of 1RM
• Kettlebell Swings @ 53#'s

Stretch

Workout #4

Warm Up: Video Link

Work:

• Front Squat 7 X 2 @ 90% of 1RM, rest 3 minutes between sets
• Push Press 7 X 2 @ 90% of 1RM, rest 3 minutes between sets

6 Rounds of Cindy (Not For Time):

• 5 Pull Ups
• 10 Push Ups
• 15 Air Squats

Stretch

Workout #5

Warm Up: Video Link

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

Cool Down:

• 600 M Run/Jog/Brisk Walk @ 55-60% MEP

Stretch

Workout #1

Warm Up: Video Link

Work:

• Take 25 minutes to build to 1RM Back Squat
• Rest 8 Minutes
• 8 Minutes Time Clock; As Many Reps As Possible of 85% of just accomplished 1RM Back Squat
• Rest 5 Minutes
• 200 Sit Ups (For Time)

Stretch

Workout #2

Warm Up: Video Link

Work:

• 10 Min EMOM
• Power Clean; 2 @ 90% of 1RM
• Rest 2 Minutes
• 5 Minute Running Clock
• Strict Pull Ups (as many as possible in 5 minutes)
• Rest 5 Minutes
• 5 Rounds (Not For Time)
• 200 M Run
• 10 Burpees

Stretch

Workout #3

Warm Up: Video Link

Work:

• Take 25 minutes to build to 1RM Deadlift
• Rest 8 Minutes
• 8 Minutes Time Clock; As Many Reps As Possible of 85% of just accomplished 1RM Power Clean
• Rest 5 Minutes
• 3 Rounds (Not For Time)
• 300 M Row
• 40 Sit Ups

Stretch

Workout #4

Warm Up: Video Link

Work:

• Take 25 Minutes to find 1RM Strict Shoulder Press
• Rest 8 Minutes
• 8 Minutes Time Clock; As Many Reps As Possible of 85% of just accomplished 1RM Strict Shoulder Press
• Rest 5 Minutes
• Dumbbell Bicep Curls 3 X 10; rest 2 Minutes between sets
• Dip; Max Repetition X 3 Sets

Stretch

Workout #5

Warm Up: Video Link

Work:

• Close Grip Bench Press 7 X 3 @ 85% of 1RM
• Rest 5 Minutes
• 10 Min AMRAP
• 7 x Strict Pull Ups
• 7 x 95# Back Squats
• 7 x 135# Bench Press

Stretch

Workout #1

Warm Up: Video Link

Work:

Alternate between sets from one to the other; 2 min rest between

• Bench Press 6 X 3 @ 85% of 1RM
• Weighted Strict Pull Ups 5 x 5 @ 25#'s

3 Rounds; rest 2 min between each round

• 10 Pull Ups
• 15 Burpees
• 20 Sit Ups

Stretch

Workout #2

Warm Up: Video Link

Work:

10 Minute EMOM

• Front Squat X 2 @ 90% of 1RM

Rest 2 Minute:

10 Minute EMOM

• Strict Press X 2 @ 90% of 1RM

Stretch

Workout #3

Warm Up: Video Link

Work:

• 30 Min EMOM
• 2 Powercleans @ 85% of 1RM

Stretch

Workout #4

Warm Up: Video Link

Work:

10 Minute EMOM

• Deadlift X 2 @ 90% of 1RM

75 Pull Ups (Not For Time)

• 75 Sit Ups (Not For Time)

Stretch