Might as well JUMP!!

6rounds
10 1pood Goblet Squats
100ft run
100ft Broad Jump


Do not let the broad jumps fool you, they look easy on paper, however, they can stop you in your tracks. Just keep jumping and push through the burn, It will be over before you know it.

Two great pictures of Goblet Squats. Weight on the heels, knees tracked out over toes, hips parallel or below, nice midline stabilization and bell as close to chest as possible

Quickness

7rounds
7 Box Jumps
7 SDHP
7 DB PRESS not push press

Make the transitions between exercises quick, it is just 7 reps and everything should be done unbroken

150 reps, yes it is 150

50 Wallballs
50 Lunges
40 Wallballs
40 Lunges
30 Wallballs
30 Lunges
20 Wallballs
20 Lunges
10 Wallballs
10 Lunges

Work through it the best you can, your hamstrings and glutes will love you later

For weight not time

This workout is for heaviest weight possible not for time. Different stimulus!!!

5rounds
Each round consist of 7reps of the following complex
Deadlift--Hang Power Clean--Front Squat--Push Press (or a thruster)--Back Squat--Push Press (or a thruster)
Choose your weight and then perform the above complex 7x, rest about 2-3min and then increase the weight on the bar and repeat this process for a total of 5rounds and the maximum weight you can handle

Dont run too slow

15min AMRAP
5 Pull-ups
10 Burpees
200M run

The run is your active rest, do not dog the run though as your time can fly by, quick transitions and keep moving

Revisit

150 Jump rope
50 Sit-ups
120 Jump rope
40 Sit-ups
90 Jump rope
30 Sit-ups
60 Jump rope
20 Sit-ups
30 Jump ropes
10 Sit-ups

We have done this before and your goal is to beat your time.....by alot, I want you to crush it and feel it the rest of the day.

12-9-6-3
Hang Power Clean
Wallballs

Choose a weight that allows you to work on full hip extension and a good hard shrug, too heavy and your form breaks down. You should be able to do the wallballs unbroken

Opposite Directions

15-12-9
Thrusters
SDHP

Pulling and pushing, different directions. Choose a weight that is not to heavy as you want this to be a metabolic conditioning workout. You do not want to go to heavy and end up doing singles.

ENDURANCE

3rounds
200M+400M+600M
rest as long as it takes you to run.

These are all out efforts, do not dog these runs.

and.. it is finally over

Great job with the Zone Challenge.I know it was challenging at times but everyone endured to the end and noticed some great changes. Now it is not all about what the scale says. What is more important is how you LOOK, FEEL and PERFORM. I can notice an observable difference in everyones body structure, more lean and fit. I can also tell in your performance, especially the workout that was completed today. I have also heard some great things on how everyone feels eating cleaner and healthier. The hardest part is now when it is not a challenge as part of the gym, to continue with what you have been doing and make it a lifestyle. There will be more challenges to come and I am sure you will brace them with open arms.

400M run
21 Wallballs
21 Jumping Pull-ups
400M run
15  Wallballs
15 Jumping Pull-ups
400M run
9 Wallballs
9 Jumping Pull-ups

Mike's time at start of challenge was 1700, the aftermath has caused him to have a time of 1254
Angela's time at start of challenge was 1609, the aftermath 1302

Awesome job!!!

Larger reps

3rounds
150 Jump Rope
50 Sit-ups
50 Back Extensions

Do not let go

150 KBS
if you put down the KB you have to run a 200M before you can start swinging

Max Effort

5rounds
max rep body weight bench press
max rep pull-ups

Do not take longer than 2min between sets or exercises. This is a max rep effort. Bench press until you cannot push any more out, rest and then perform pull-ups until you can no longer. Repeat for 4 more rounds

OH how you love Burpees

15min AMRAP
10 Overhead Squats
10 Burpees

Time Trial

2mile TT

Pick a good pace and go for it

Keep thinking...The reps get less each exercise

100 Squats
80 Situps
60 Lunges
40 Pushups
20 Ring Rows
10 HSPU

Externally Loaded

12min AMRAP
5 Front Squats
10 Weighted Lunges
15 DB Push Press

Scapular Stability

3rounds
15 Overhead Squats (R)
15 KBS
15 Overhead Squats (L)
15 KBS

Use the same KettleBell for the squats and the swings

rest 3min

6x50M sprints

Ascending-Descending

400M run
21 Box Jumps
9 Wallballs
400M run
15 Box Jumps
15 Wallballs
400M run
9 Box Jumps
21 Wallballs

Again with the 2 workouts

4 rounds
200M run
10 DB Push Press

rest 3min

100M Farmer's Walk
10 Dips
100M Waiter's Walk (Left)
10 Dips
100M Waiter's Walk (Right)
10 Dips
100 M Barbell Carry

Each of these workouts has an 8min Cap with a penalty of 50burpees for each workout not completed in the allotted time

My legs are burning coach

21-18-15-12-9-6-3
Squats
Box Jumps

You will feel the burn, tell your body to keep moving, do not let it tell you you need to stop

2 workouts

5rounds
100M Wallball carry
10 Wallballs

rest 3 min

4x400M
rest 2min between runs

15s

4rounds
15 Wallballs
15 Pullups
15 KBS

Burpee shuttle

5rounds
100M shuttle (50M)
5 burpees

Get up and down with the burpees, have the run be your active rest

The Sandwich

for time:
800M run
50 Box Jumps
50 Situps
50 Push Press
800M run

Bodyweight Intervals

5rounds
10 Pullups
15 Pushups
20 Situps
25 Squats
rest 2min

Push as hard as you can to finish each round as fast as you can the 2min rest will be sufficient

Push through

3rounds
400M run
21 KBS
12 Pullups

Just keep moving, try not to stop and rest, it is meant to be hard and fast.

10M is a long way

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.


Pacing is the key here, try not to go all out the first 5-10rounds or so, you are going to need some left in the tank for the later rounds.

Squats from the front

4rounds
5 Front Squats
10 Push Press
200M run

Gotta love the metcons

3rounds
400M run
15 Box Jumps
15 Wallballs

1:1

1mile time trial x2
rest as long as it took you to run

50...Really

50 Box Jumps
50 Jumping Pullups
50 KBS
50 Lunges
50 K2E
50 Push Press
50 Back Extension
50 Wallballs
50 Burpees
50 DU

Chippers, Oh what fun, just keep at it and eventually you will finish.

SDHP re-visited

We are going to start re-visiting the barbell movements and start incorporating them into our workouts from here on. We will go over mechanics and common faults to watch out for and we will build on this movement throughout the week by tailoring it into our warmups

Sumo Dead Lift High Pull
Setup:
Stance is wider than shoulder width, weight on your heels, tight midline stability, shoulders in front of bar, arms straight and have an even grip.

Performance:
Be aggressive through the heels to full extension of the hips, shrug aggressively, (as the hips and shrug are what create speed and momentum on the bar) arms follow shrug by pulling bar to chin with elbows high and outside, return bar in reverse pattern.

Faults:
Pulling to early with the arms, poor shrug, elbows are low, (wrists above elbows) too slow, segmenting the movement uneveness of the bar and hitting your knees.

Everyone did great today, some faults were shown, however, it is something to work on. You can only get better from here.

3rounds
10 SDHP
100M shuttle run in 10M increments

Underestimation

12min AMRAP
10 Pushups
20 Weighted Steups
30 Situps

This may look easy on a white board but do not underestimate the stepups. Yes they are stepups and you are to open the hips all the way at the top. These will be performed holding a pair of Dumbbells

Hang on to the weight

20 Dumb bells push press
100 M farmers walk with dumb bells
20 air squats

5 rounds 1 minute rest between each round

Goal is to make sure your arms lock out at the top of each push press
Don't put the weight down during your famers walk
keep up good mechanics during your squats.

12 x 3

12 min AMRAP
10 Wall balls
20 lunges

12 min. rest

12 min AMRAP
10 Knees to elbows
10 Kettle bell swings

keep jumping

50-40-30-20-10

box jumps
situps

keep a good pace, try to not get lazy and drop down in your box jumps. Jump onto the box and plant your self opening your hips at the top. Try to get through each set of sit-ups unbroken.

one foot in front of the other

6 x 400 meters

2 min. rest between each run.

It has been a little hot to run lately so this may be a tough one. Try and keep all round consistent and push through each one. Use your rest time to slow donw breathing and focus for the next round.

Get Er Done

21-15-9
Dumbell Thrusters
Pullups

The Dumbells are going to be new to everyone, so make sure you warmup and take a couple practice reps with a couple of different weights to see what it is you can handle. It is way different then a barbell as your arms are independent of each other and it is going to take more concentration and coordination to keep them steady overhead. This is suppossed to be a fast workout so also choose a weight that you feel you can get through without breaking up the reps too much.

Rotate

3rounds
1min at each station for max reps each round
Push Press 45#
Box Jumps 15"
Hang Power Cleans 50#
Kettlebell Swings
Spit Balls
rest

It is a minute at each station, push your self to the max and make the transition between the exercises as fast as possible

Descend down to my level

10.9.8.7.6.5.4.3.2.1
Hand Stand Pushups
Box Jumps
Kettlebell Swings

Just remember the numbers get smaller as the time gets larger. Just do not let the time get to large

Keep the middle tight

12min AMRAP
5 pushups
10 situps
20 lunges--10each leg

Focus on keeping your midline tight through each of these exercises, lets keep the extension faults to a minimum.

Challenge Workout

So here is the workout associated with the nutrition challenge. At the end of the 60days we will re-test and see what type of improvements have been made. I am not just looking at overall time but how you look in your mechanics of the movements, how long rest breaks are etc. Give it all you got and that much harder 60days from now.

for time:
400M run
21 Wallballs
21 Jumping Pullups
400M run
15 Wallballs
15 Jumping Pullups
400M run
9 Wallballs
9 Jumping Pullups

Reminder

The first Wooden Box Nutrition Challenge starts on Monday August 9th, 2010. The guidelines are posted in the Nutrition section on the right hand side of main page. Please jump on over there and be prepared for Monday.

Burpee aka. up-downs

3 rounds for time

400 M run

25 burpees

Pushing through the Burpees is the hardest part, just keep moving.

upside down

12 minute Amrap
7 ring rows
7 Hand stand pushups

Goal: try to not break each set. Use as little help as possible on the hand stand push ups.

Love him and Cuddle him and Squeeze him

10 rounds
10 Goblet Squats
10 Kettlebell swings

Choose a weight that is sufficient for your fitness level, get comfortable with the Kettlebell today as you will be holding onto it all workout long.

Goal is to get through each set unbroken

A Goblet squat is where you hold the kettelbell against your chest and squat to paralell or below.

Push or do wall balls

100 push-ups
every time you have to stop you must perform 7 wall balls

do as few sets of wall balls as possible, set a goal in your mind of how many push ups you want to get rough before you have to break.

The key is not to jiggle

1rep max Overhead Squat

Here is Mitchell with a 145# OHS


The key here is control. This movement should not be rushed, it should be deliberatly slowed down to where you control the weight both down and up. Make sure you take that deep breath before descending and hold it through the whole motion, find the spot where the bar feels stable overhead and keep that position throughout the motion. Ver important to have ACTIVE shoulders, drive that weight through the ceiling and hid your ears. DO NOT let your elbows bend or your shoulder blades drop down. And most importantly commit to the lift once it is overhead commit to finishing the lift safely of course.

Get it overhead

1 rep max Push Press

Here is my boy Mike putting up 230#


I won't forget you Angela. She pushed herself as well and put up 100# overhead. Awesome work and what a way to push yourself

Break it down again

5rounds
9 Deadlift
6 Hang Power Clean
3 Push Press
Choose a weight that is challenging for at least one of the movements. Example if your weakest lift is your HPC than use the heaviest weight you can handle for that movement and the other two movements will feel pretty light. You want to work up to having all the movements balane out in weight.

Its only 100 reps...of each movement

100 Pullups
100 Pushups
100 Situps
100 Squats
You must finish all 100reps of the movement before moving to the next.

Lets Break it down

20 Pushups
20 Squat Jumps
200M run
rest 2min
Complete 4 cycles

The pushups and the squat jumps are movements that are in the burpee. I know most if not all of you do not like burpees but they are part of life and the programming. The best way to not have them suck as bad is to be good at them, train your weaknesses and your dislikes to better improve your overall capacity to handle the unknown and unkonwable. These are intervals so work as fast as you can and know you have a 2min rest after each one. Mentally push your self through this one.

Running Jumps

For time:
400M run/200 jump ropes
200M run/100 jump ropes
400M run/200 jump ropes
200M run/100 jump ropes

Your coordination is gonna start to deteriorate once your become tired from the runs as well as you focus, stay strong and concentrate on making the jumps this is what will slow you down and play head games with you. Miss a jump get right back to it do not think about it too much. As always push yourself to the best of your ability.

Buns of Steel

For time:
100ft Lunge
21 pullup/situp
100ft Lunge
18 pullup/situp
100ft Lunge
15 pullup/situp
100ft Lunge
12 pullup/situp
100ft Lunge
9 pullup/situp
100ft Lunge
6 pullup/situp

Focus on keeping your leading leg knee behind your toes and driving off of your heels (by squeezing your glutes) and not from your toes (which stresses the quads more), your trailing leg should lightly touch the ground

Lets here it for the posterior chain!!

200M run
12 Kettelbell Swings
9 Box Jumps
rest 2min
Complete 5cycles

Choose both and KB and a box that are challenging for you that keeps your cycle time relativley fast. That 2min rest is awaiting you after every cycle so get it done quick.

Control the KB all the way through the motion, do not let the KB carry you down to the ground and swing through your legs behind you. Own the KB, keep your chest up and engage the hamstrings in the bottom of the motion, nice tight abs and active shoulders at the top, control, do not let the KB go to far behind you over head either.

Learn something new

Today we will learn the Deadlift and start pulling some weight from the ground. The deadlift is an essential lift in everyday life. It is the safest and best biomechanical way to pick something off of the ground. You want to save your back, learn to deadlift. You use it more than you think. Picking up your children, a piece of paper, the water bottle to go ontop of your cooler. After learning the Deadlift, please do not let me see you bending iver to pick something up keep your back strait and use your legs and back as a lever. It's pretty cool to pick heavy stuff off of the ground.

Two for one

Mike
75wallball
14# ball, 10' target

Angela
20rounds
5pullup
5dips
5situp
5squat

Long modal domains

5rounds
25 Pullups
25 Burpees

Just keep moving, keep the work at a constant, build that stamina and cardiovascular endurance.

Do not cheat your reps

for time:
150 Wallballs
Men 20#/10ft target
Women 14#/8ft target

These will be watched carefully!! Ball must reach desired target and hips must fall to parrallel or below for each rep to count. You do not want to do more than 150 do you?

Core Running

3rounds for time:

800M run

30 Back Extensions

30 Situps

Talk about determination! Here is Mitchell sticking a 140# Clean and he just learned the movement 20min prior to this lift. Still have some technique flaws to work out but he picked it up very quickly.

Strong Shoulders

5 Rounds for time
100 meter overhead barbell walk
50 squats

Choose a weight for the overhead that is challenging. Remembering to keep shoulders engaged and arms strong and locked out.

Tabata

Pullups
Pushups
Situps
Squats

8 rounds each with 20secs of work and 10secs of rest. Must complete all 8 rounds of Pullups before moving on to Pushups etc.

Back in the Swing of Things

A litlle vacation for my peeps but now they are back and ready to hit it hard

3rounds
400M run
21 Wallballs
25 Double Unders

Descending

For Time:
500M run
5rounds of
   5 pullups
   10 pushups
   15 squats

400M run

 4rounds of 

   5 pullups

   10 pushups

   15 squats

300M run

3 rounds of 

   5 pullups

   10 pushups

   15 squats

200M run

2 rounds of 

   5 pullups

   10 pushups

   15 squats

100M run

1 round of 

   5 pullups

   10 pushups

   15 squats

Oxidative

Run a 5K

Classic Triplet

5 rounds
200M run
15 Box Jumps
15 Wallballs

Ch-Ch-Chipper

20 Handstand Pushups
30 Pullups
40 Kettlebell swings
50 Double Unders
60 Burpees

The movements are not meant to be hard, however, there is a possibility that they will have to be broken and that is OK, chip away at the reps and keep the rest breaks to a minimum

Run Fast!!!

Complete the following
2min--200M run/maxrep pullup with remaining time
rest 1min
2min--200M run/maxrep pushup with remaining time
rest 1min
2min--200M run/maxrep situp with remaining time
rest 1min
2min--200M run/maxrep squat with remaining time
rest 1min
Complete whole cycle one more time

Mental Toughness

Complete 3rounds of the following
200M+400M+600M
rest is the time it takes you to complete your run. Example, if your 200M run=30secs, rest 30secs--400M=1:30, rest 1:30

Couplet

AMRAP in 20
10 Kettlebell Swings
20M Lunge

Jumping Wallballs

For time:
400M run
21 Box Jumps
9 Wallballs
400M run
15 Box Jumps
15 Wallballs
400M run
9 Box Jumps
21 Wallballs

Gotta love the rest breaks

Strength:
Press

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

20 Pullups

30 Pushups

40 Situps

50 Squats

rest 3min

Complete 3 cycles

Sexy Back

Strength:
Deadlift

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

200M run

25 KBS

25 Back Extensions

rest 2min

Complete for a total of 4 cycles

TT intervals

1mile Time Trial
rest 3min
In the 3min rest calculate your 400M pace for your mile
after 3min rest
complete 3x400M with 30secs rest between runs no slower than your 400M mile pace
If your time is 3secs slower than your pace it is considered a foul and you must complete 1min of max rep burpees

Floater

Strength:
Bench Press

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

20 Shoulder to Overhead 185/115

40 lateral burpees

This workout was completed at the Southwest Regionals this past weekend to qualify for the games. There is a 7min cap

Squat Runs

Strength:
Back Squat

Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

Conditioning:

4 rounds for time:

400M run

50 Squats

More AMRAPs

AMRAP in 12min
3 SDHP
6 Box Jumps
9 Ring Dips

Make sure you use your hips with the SDHP! This is a Core to extremity exercise and all the power is generated from the hips, the bar should feel as if it is floating up to your chin

Breathe Later

AMRAP in 10min
5 Front Squat 135#/95#
5 Burpees
rest, then:

Tabata Situps for 8rounds

The front squat is Barbell movement with the burpee being a metabolic conditioning body weight exercise. In other words, the burpees are gonna make you breathe hard and make the front squats suck that much more, literally. Dig in and crank through the Front Squats the best you can with little break in between. You will be huffin and puffin but do your best to mentally challenge yourself through the discomfort.

Repeats

4x800M runs
Yes I said it 4x800M!!! runs
A total of 2miles
Rest as needed between runs but do not exceed 7min. This is not a 7mi rest break this is to teach you and for you to figure your body out as to what is adequate rest at the present time to allow yourself maximum potential at each interval, too little rest and poor results, too much and you are defeating the purpose

Just keep Cycling

AMRAP (as many rounds as possible) in 20min
5 pullups
10 Pushups
15 Squats

Strength:

Deadlift

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

If you are on Week 4, you are "Deloading"

Set #1 is 5 reps @ 40% of your "working" one rep max

Set #2 is 5 reps @ 50%

Set #3 is 5 reps @ 60%

Conditioning:

10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Compare to Tuesday, January 26, 2010

Lucky #7

7rounds for time:
7--Power Snatch 95#/65#
7--Pullups

1:1 Ratio

Strength:
Press

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

If you are on Week 4, you are "Deloading"

Set #1 is 5 reps @ 40% of your "working" one rep max

Set #2 is 5 reps @ 50%

Set #3 is 5 reps @ 60%

Conditioning:

5rounds for max reps each round

30secs Push Press 95#/65#

30secs Rest

30secs Kettlebell Swings 1.5pood/1.0pood

30secs Rest

30secs Box Jump 24''/20''

30secs Rest

Bodyweight Runs

Complete the following 4 intervals, each interval is 4min in length and you have 4min of rest after each interval is completed

400Mrun/max pullups

400Mrun/max pushups

400Mrun/max situps

400Mrun/max squats

Example first inteval run is 1:30, you have 2:30 to complete max pullups then you rest for 4min and on to the next interval.

Do you ever feel like this?

Strength:
Backsquat
If you are on Week 1
Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

If you are on Week 4, you are "Deloading"

Set #1 is 5 reps @ 40% of your "working" one rep max

Set #2 is 5 reps @ 50%

Set #3 is 5 reps @ 60%

Conditioning:

For time:
50 Wall ball shots, 20 pound ball
10 Muscle-ups
40 Wall ball shots, 20 pound ball
8 Muscle-ups
30 Wall ball shots, 20 pound ball
6 Muscle-ups
20 Wall ball shots, 20 pound ball
4 Muscle-ups
10 Wall ball shots, 20 pound ball
2 Muscle-ups

If you have ever felt like this, that is wonderful!! A good way to know you have laid it all on the table. Intensity was high for Angela today! Awesome job!!

Power Walking

Strength:

Press

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

Conditioning:

200M run

100M Farmers Carry with 30# Dumbells

20 Pushups

rest 120secs

repeat for 4 cycles

Quickness

Conditioining:
3rounds for time:
50 Double Unders
5 Front Squats 185#

Burpees are fun! Especially to a 12'' Target

Strength:

Deadlift

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

Conditioning:

5rounds for time:

7 Muscle ups

21 Burpees

Each burpee termimates with a jump one foot above max standing reach

5 rounds for time:
10 HSPU with each hand on a 45# plate, abmat inbetween plates, kipping is allowed
20 Wall balls (20#,10ft target/14#,8ft target)

Its all in the Hammies

Strength:

Back Squat

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

If you are on Week 3

Set #1 is 5 reps @ 75% of your "working" one rep max

Set #2 is 3 reps @ 85%

Set #3 is 1 reps (or more) @ 95%

Conditioning:

3 rounds for time:

Walking Lunge 100ft

50 Squats

25 Back Extensions

All out Effort

Strength:
Deadlift

If you are on Week 1

Set #1 is 5 reps @ 65% of your "working" one rep max

Set #2 is 5 reps @ 75%

Set #3 is 5 reps (or more) @ 85%

If you are on Week 2

Set #1 is 3 reps @ 70% of your "working" one rep max

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%

Conditioning:

12x100M sprints

Rest 45secs between sprints

These should be all out sprints each one, leave everything you have on the pavement.