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144 Workout Posts
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1 Thruster 135 lbs 1 Thruster 145 lbs 1 Thruster 135 lbs 1 Thruster 135 lbs 1 Thruster 135 lbs 1 Thruster 135 lbs 1 Thruster 135 lbs -
21 Power Cleans 95 lbs 21 Sit-up (standard)s 21 Back Extensions 18 Power Cleans 95 lbs 18 Sit-up (standard)s 18 Back Extensions 15 Power Cleans 95 lbs 15 Sit-up (standard)s 15 Back Extensions 12 Power Cleans 95 lbs 12 Sit-up (standard)s 12 Back Extensions 9 Power Cleans 95 lbs 9 Sit-up (standard)s 9 Back Extensions 6 Power Cleans 95 lbs 6 Sit-up (standard)s 6 Back Extensions 3 Power Cleans 95 lbs 3 Sit-up (standard)s 3 Back Extensions
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25 Walking Lunges 20 Pull-ups 50 Box Jump (20 In.)s 20 Double Unders 25 Ring Dips 20 Knees To Elbows 30 Kettlebell Swings 2 pood 30 AbMat Sit-ups 20 Dumbbell Squat Cleans 35 lbs 25 Back Extensions 30 Wall Balls 20 lbs 3 Rope Climbs
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3 rounds of: 400 m Runs 21 Kettlebell Swings 53 lbs 12 Pull-ups
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6 rounds of: 5 Thrusters 95 lbs 7 Hang Power Cleans 95 lbs 10 Sumo Deadlift High-pulls 95 lbs plus a partial round of: 5 Thrusters 95 lbs 7 Hang Power Cleans 95 lbs 0 Sumo Deadlift High-pulls 95 lbs
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10 Bench Presses 185 lbs 25 Pull-ups 6 Back Squats 185 lbs 7 Bench Presses 185 lbs 15 Pull-ups 7 Back Squats 185 lbs 10 Bench Presses 185 lbs 10 Pull-ups 6 Back Squats 185 lbs 10 Bench Presses 185 lbs 10 Pull-ups 3 Back Squats 185 lbs 10 Bench Presses 185 lbs 10 Pull-ups 6 Back Squats 185 lbs
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1 Deadlift 235 lbs 1 Deadlift 285 lbs 1 Deadlift 305 lbs 1 Deadlift 310 lbs 1 Deadlift 285 lbs 1 Deadlift 235 lbs 1 Deadlift 235 lbs
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1 Shoulder Press 135 lbs 1 Shoulder Press 155 lbs 1 Shoulder Press 165 lbs 1 Shoulder Press 170 lbs 1 Shoulder Press 175 lbs 3 Push Presses 135 lbs 3 Push Presses 145 lbs 3 Push Presses 150 lbs 3 Push Presses 155 lbs 3 Push Presses 160 lbs 5 Push Jerks 65 lbs 5 Push Jerks 95 lbs 5 Push Jerks 115 lbs 5 Push Jerks 135 lbs 5 Push Jerks 135 lbs
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5 rounds of: 30 GHD Sit-ups 25 Back Extensions
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50 Pull-ups 400 m Runs 21 Thrusters 95 lbs 800 m Runs 21 Thrusters 95 lbs 400 m Runs 50 Pull-ups
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50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders 10 AbMat Sit-ups
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Jumping muscle ups 1.25# pood swings10 rounds of: 2 Muscle-up (jumping)s 4 Handstand Push-ups 8 Kettlebell Swings 1 pood
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7 rounds of: 5 Thrusters 95 lbs 7 Hang Power Cleans 95 lbs 10 Sumo Deadlift High-pulls 95 lbs
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20 rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats plus a partial round of: 5 Pull-ups 0 Push-ups 0 Air Squats
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1 Push Press 165 lbs 1 Push Press 185 lbs 1 Push Press 190 lbs 1 Push Press 195 lbs 1 Push Press 190 lbs 1 Push Press 185 lbs 1 Push Press 185 lbs
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