Strength

Strength Training

Squat

• squat warm up reps
• 1 x 5 RM

Press

• press warm-up reps
• 1 x 5 RM

Power Cleans

• clean warm-up reps
• 5 x 3

Strength Training

Squats

• squat warm-up reps
• 2 x 5 @ 75% of 5 rep max

Press

• press warm-up reps
• 3 x 5 at 80% of 5 rep max

Workout

10, 9, 8 … 1 reps of

• Deadlifts at 185lbs
• Weighted Push-ups at 45lbs
• Weighted Sit-ups at 45lbs
• Pull-ups
• Back Squats at 135lbs

Strength

Squats

• 5 x 5 x 75%

Press

• 5 x 5 x 75%

Chin Ups

• 3 x 8

Strength

Snatch

• 8 x 2 x 90%

Clean and Jerk

• 15 x 1 x 90%

Metcon

5 rounds

• 200m run
• Snatch  (10, 8, 6, 4, 2)

Cardio

5k Team Ski Erg

• 1 min sprint
• rest while other team members go

Strength

4 rounds

• 1 heavy deadlift (325lb)
• 2 chest-to-bar or 2 muscle ups
• 3 heavy z-press or handstand hold for 20 seconds

Cardio

25 min AMRAP

• 15m KB overhead lunges ( 2 35lb KB)
• 20 sit-ups holding a KB
• 15m sprint holding KBs in front rack
• 10 Squats with KBs in front rack
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 1 burpee box step over with KB
• 10 m waiter walk
• 2 minutes of rest

We set this up as a circuit using 3 rogue boxes at 30″, 24″ and 20″ heights.

Strength

Deadlifts

• 2 x 5 @ 135lb
• 1 x 5 @ 50%
• 1 x 5 @ 70%
• 1 x 3 @ 75%
• 1 x 2 @ 85%
• 1 x 2 @ 90%
• 4 x 5 @ 70%

Cardio

15 min AMRAP

• 3 deadlifts, 2 front squat and 1 push press (using 15lb ball)
• 2 chest-to-bar pull-ups or 1 muscle up

Workout

Fitness Poker (minimum 20 mins)

• Hearts = Front Squats at 135lbs
• Diamonds = Ring Dips
• Spades = Push Press at 135lb
• Clubs = Pendlay Rows at 135lb
• Joker = 50 weighted sit-ups at 25lbs

The card value equals the number of reps. Face cards are equal to 10 reps while Aces equal 11 reps.

Using oddly shaped objects, slam balls, and wall balls, we complete a well-balanced routine that creates strength throughout the body and conditions the lungs.

Warm Up

10 Rounds

1 Slam-ball + 2 ball thruster (20lb wallball)

Strength

8 Rounds

2 Squat Cleans + 1 Jerk

(start light and increase to a near max weight on the last set)

Workout

6 min on and 2 min rest between sets

Set 1

• 6 slam-balls  50lbs
• 6 box step holding the ball (3 each leg)

Set 2

• 2 Ball Cleans and 1 ball push press (80lb)
• 10 second handstand hold

Set 3

• max distance row

Strength

Deadlifts

2 x   5 @ 135lb
1 x   5 @ 50%
1 x   3 @ 70%
1 x   3 @ 75%
1 x   2 @ 80%
1 x   2  @ 85%
1 x   2  @ 90%
1 x   3  @ 95%

Back Squats

2 x 5 x   45lb
1 x 5 x   95lb
1 x 3 x 135lb
1 x 3 x  65% max
1 x 3 x  75% max
1 x 3 x  80% max
1 x 3 x  85% max
4 x 3 x 90% max

Lunges

2 x 6  @ 45lb  (used the bumpers from the squat)
2 x 6  @ 90lb (used 2 bumpers from the squat)
1 x 6   @ 45lb bar overhead
1 x 6   @ 75lb bar overhead
4 x 6   @ 135lb front rack

Cardio

20min EMOM

Row 10 cal  (at 1300cal/hr pace approx 30seconds)
Finish Minute at 800cal/hr pace.

Strength

Deadlifts

1 x 10 @ 135lb
1 x   5 @ 50%
1 x   3 @ 75%
1 x   3 @ 80%
1 x   2 @ 85%
1 x   2 @ 90%
1 x   1  @ 95%

Workout

18min AMRAP

18cal Assault Bike
15 Wall Balls (20lb)
12 Dumbbell Snatches (6 each arm @ 50lb)
9 Toes-To-Bar