Workouts

Back Squat 3x3Back Squat for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% of training 1RMBack squat 5x10 reps @ 40% of training 1RMGood morning 3x8 reps3 RFT: Box jump, DB thruster, DB muscle snatchComplete 3 rounds for time of:21 Box jumps (boys:...

Snatch 5x3Snatch for load: #1: 3 reps @ 60% #2: 3 reps @ 65% #3: 3 reps @ 70% #4: 3 reps @ 70% #5: 3 reps @ 70%Shoulder Press 3x3Shoulder Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% of training 1RMPress 5x10 reps @ 40% of training 1RMRing dip...

Deadlift 3x3Deadlift for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% of training 1RMDeadlift 5x10 reps @ 40% of training 1RMHanging leg raise 3x10 repsAMRAP in 12: Pull-up, Wall ball shot, RowComplete as many rounds as possible in 12 minutes of:10...

Bench Press 3x3Bench Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% of training 1RMBench press 5x10 reps @ 40% of training 1RMBarbell bent over row 3x10 reps5 RFT: Power clean, Burpee over barbellComplete 5 rounds for time of:12 Power cleans...

Clean & Jerk 4x3Clean & Jerk for load: #1: 3 reps @ 65% #2: 3 reps @ 70% #3: 3 reps @ 70% #4: 3 reps @ 70%Front Squat 3x3Front Squat for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3+ reps @ 90% of training 1RMFront squat 5x10 reps @ 40% of training 1RM4 RFR:...

Shoulder Press 3x5Shoulder Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5+ reps @ 85% of training 1RM*Do NOT go to failure on the "+" set.Press 5x10 reps @ 30% of training 1RMStrict pull-up 3x10 reps5 RFT: Row, DB push pressComplete 5 rounds for time of:21...

Back Squat 3x5Back Squat for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5+ reps @ 85% of training 1RM*Do NOT go to failure on the "+" set.Back squat 5x10 reps @ 30% of training 1RMRomanian deadlift 3x10 reps5 RFT: KB swing, TTB, BikeComplete 5 rounds for time of:15...

Snatch 4x3High hang snatch 4x3 reps @ up to 60% 1RMSnatch for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% #4: 3 reps @ 65%Bench Press 3x5Bench Press for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5+ reps @ 85% of training 1RM*Do NOT go to failure on the...

Clean & Jerk 4x3High hang clean 4x3 reps @ up to 60% 1RMClean & Jerk for load: #1: 3 reps @ 65% #2: 3 reps @ 65% #3: 3 reps @ 65% #4: 3 reps @ 65%AMRAP in 15: Wall ball shot, V-up, Double-underComplete as many rounds as possible in 15 minutes of:10 Wall ball...

Deadlift 3x5Deadlift for load: #1: 5 reps @ 65% #2: 5 reps @ 75% #3: 5+ reps @ 85% of training 1RM*Do NOT go to failure on the "+" set.Deadlift 5x10 reps @ 30% of training 1RMGHD hip extension 3x15 reps10-9-8-7-6-5-4-3-2-1: Thurster, Pull-upComplete...