Thursday 171123

Back Squat 5-5-5 (Use same weight as Monday)

Bench Press 5-5-5 (Add 2.5 lbs from previous week)

— then —

Each for time:
Sprint 20 yd
Sprint 20 yd
Sprint 20 yd
Sprint 20 yd
Sprint 20 yd
Sprint 40 yd
Sprint 40 yd
Sprint 40 yd
Sprint 100 yd
Sprint 100 yd

Rest as needed between efforts.

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Monday 171120

Back Squat 5-5-5 (Add 5 lbs from previous week)

Shoulder Press 5-5-5 (Add 2.5 lbs from previous week)

— then —

Complete as many rounds as possible in 8 mins of:
4 Broad Jumps
8 Handstand Push-ups

Test your broad jump prior to the workout and mark off max distance. You must achieve this distance during the workout for the rep to count.

Tuesday 171114

Deadlift 5RM (Add 10 lbs from previous week)

— then —

6 rounds for max reps of:
max rep Assault Bike Calories, 1 min
15 Russian Kettlebell Swings, 2/1.5 pood, 1 min

You have one minute to bike or row for calories. You have the second minute to perform the 15 KB swings.

Post total calories to comments.

Monday 171113

Back Squat 5-5-5 (Add 5 lbs from previous week)

Shoulder Press 5-5-5 (Add 2.5 lbs from previous week)

— then —

Complete as many rounds as possible in 5 mins of:
5 Front Squats, 135/95 lbs
10 Dynamic Push Ups

Rest 5 mins

Complete as many rounds as possible in 5 mins of:
5 Back Squats, 135/95 lbs
5 Pull-ups