Squat, Pullup, Box Jump, Pushup, Handstand Walk

10/28/15

Dynamic Warmup

Squat (135, 225, 275, 315, 365, 405) x 4
Jump Squat (135) 5 x 5

3 rounds
Pullups x 12
Box Jumps (42") x 6
Pushups x 5 + Handstand Walk (max) + Pushup x 5  + Handstand Walk (max)

Complex, DUs, Muscle up, TGU, Medball, KB Swing

10/27/15

Dynamic Warmup

8 rounds
Power Snatch (135) + Hang Snatch + Jerk (behind) + Snatch Balance + Sots Presss + OHS 
---

3 rounds
Double Unders x 25
Muscle up x 2
Turkish Getup (53) 4
Medball Ground to shoulder (80) x 4
KB Swing (72) x 4
---

Double Unders x 85
Situp x 85

Clean, Front Squat, Situp, Extensions, Pullups

10/26/15

Dynamic Warmup

Hang Clean (95, 135, 165, 185, 205, 225, 245, 265)

5 sets: Power Clean (225) + Hang Power Clean

Front Squat (225) 5 x 5

3 rounds
GHD Situps x 10
Pullups x 5
 ---
HIp Extensions x 10
Chinups x 5

Squat, Medball, Box Jump, Back & Arms

10/23/15

Workout 1

Overhead Squat (95, 135, 165, 185, 205, 225, 245)  x 1

4 rounds
Medball Lift, ground to 60" box (80) 8
Box Jump x 2
---

Workout 2

3 sets
Cable Rows
Cable Curls
---

3 sets
Straight Arm Pulldown
Rope Pressdown
Single Arm Cable Curl
---

3 sets
DB Row
Hammer Curl
DB Pullover

Back

10/22/15

Dynamic Warmup

Pulldowns
Straight Pulldowns
Cable Rows
Deadlift
Rear Smith Shrugs

Legs

10/21/15

Dynamic Warmup

Squat 15,000 lbs
use any weight, for as many reps to total. Counted a few warmup reps to make up the difference
(135) 20, (225) x 20, (275) 10, (315) 10, (365) 3, (405) 2

2 rounds
Monster Walk 30'
Squat (30) 10 + Lunge x 10 + Squat x 10 + Reverse Lunge x 10 + Jump Squat x 10 +
Good Morning x 15

Chest, Shoulder, Arms, Situps, Wallballs, Medballs

10/21/15

Dynamic Wamrup

3 sets (3:3 tempo, max reps around 8, moderate/heavy weight)
Machine Press
Machine Fly
---

3 sets (3:3 tempo, max reps around 8-10, moderate/heavy weight)
Machine Lateral Raise
Machine Curl
Machine Shoulder Press
---

3 rounds
Incline DB Fly (50) x 8 + DB Press x 8 + Hammer Curl x 6-8
---

3 sets (3:3 tempo, max reps around 8-10, moderate/heavy weight)
Cable Fly
Cable Side Raise
Cable Curl
---

3 rounds
Ring Dips x 10
Chinups x 8
---

5 rounds
GHD Situps x 10
Wallballs (20) x 20
Medball Toss, ground to over shoulder (80) x 10