Category: Blog

Squat 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 89% Front Squat 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 75%

For time: 30 Muscle-ups

Every 3 minutes for 15 minutes: 5 Squat Clean Then 3 rounds not for time: 10 Upright Row each arm

Every 3 minutes for 18 minutes 3 Shoulder Press (shoot for 85% of 1 RM) 3 rounds not for time: 15 GHDs

If you guys have suggestions or requests for workouts/movements, let me know and I will work into the rotation.  Also, if you have a PT test coming up I’ll work that into the programming.

For time: Row 500m 135/95lb Overhead Squat, 20 reps 100 ft Handstand Walk Run 400m

4 rounds for time: 135/95lb Push Press, 10 reps 15′ Rope Climb, 3 reps 15 Box Jumps (30″/24″)

Every 3 minutes for 18 minutes: 3 Deadlift (shoot for 80% of 1 RM) 2 rounds not for time: 10 Pistols (each leg)

3 rounds for time: 115/85lb Thruster, 10 reps 5 Muscle-ups

5 rounds for time: 300m Row 225/185lb Deadlift (scale is 50% of 1 RM), 10 reps 15 Box Jump Overs 20 Pull-ups