Back Squat 5,5,AMRAP

Bench 5,5,AMRAP

*use 70,75,80% respectively

+

Complete 5 rounds:

Max Rep Handstand Push Ups

*rest as needed between rounds

then...

Complete:

8 x 100 yard sprints

*rest 45 seconds between rounds

Post total reps completed to comments.

Deadlift 5,5,Amrap

70,75,80%

*normally we will press also, but since the workout has pressing we will forgo it for today.

+

Complete 5 rounds for time of:

1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

This is the start of something big.

Wendler 5/3/1 is now in full effect. Followed correctly, in one year, this program can add 100# to squat and deadlift, and 50# to bench and press.


Squat 5,5,Amrap
70%,75%,80%
Bench Press 5,5,Amrap
70%,75,%,80%

Was supposed to start higher with % but figured we would ease in to this thing since our lifts aren't accurate at the moment.

5 rounds

5 HPC 185#
3 box overs (20")
50m sprint
Rest 60s
*Time each round

On the minute...for 15 minutes.

2 Power Cleans

*Use a maximal weight. 75%-80% of 1 RM

+

Complete 10 rounds of:

Sprint 50 yard sprints

*Rest 30 seconds between sprints

One the minute...for 10 minutes:

2 Squats @ 65% of 1 RM
2 Box Overs w/ 20 inch box

*For box overs...set up two 20 inch boxes 3-4 feet apart. Jump over the first box landing on the other side between the two boxes. Immediately bound over the 2nd box landing on the other side in a good athletic position.

+

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Post total rounds completed.

Bench Press 5 @ 80%, 2x3 @ 87.5%, 4x1 @ 90%+
+

One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 2 pood

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

*For every penalty counted, perform a 1000 meter row.

Post rounds completed and penalties to comments.

Front Squat 5 @ 60%, 5 @ 70%, 4 @ 75%, 4x4@ 80%
GHD Sit Ups 3x12

+

As many rounds as possible in 15 minutes:

2 Power Snatches @ 75% of 1 RM
2 Rounds of 3 Pull Ups, 6 Push Ups, 9 Box Jumps 20" box

Deadlift 3 @ 80%, 3 @ 85%, 3 @ 90%+
Press 3, 3, 3, 3, 3

+

Complete:

Ten (10) 110 yard (100 meters) Sprints.

*Rest 45 seconds between sprints.
*Maximal effort for all sprints.

Perform 2 Heavy Bench Press on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 Bench Press.
*Use 85% of your 1 RM Bench Press.

+

Complete 5 rounds for time of:

12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 100 meters

*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.

2 rounds of:

Squat 20 RM

*First set should be done around 65% of 1 RM.
*After the first one, go for broke and find you back squat 20 RM
*RM = Rep Max (check the FAQ if you have any questions)

+

As many rounds as possible in 12 minutes:

5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Ball Slams 40 lbs
9 Push Ups

Complete 3 rounds:

Hold Top of a Pull Up - 45 seconds
Rest 15 seconds
Overhead Walking Lunge w/ 45 lbs plate - 45 seconds
Rest 15 seconds
Sledge Hammer Strikes - 45 seconds
Rest 15 seconds
Sprint Full Gasser or 1/2 Gasser
Rest 15 seconds

*To score workout if you can complete the full gasser in the 45 seconds count 2 points. If you can not complete full gasser in 45 seconds or opt to only complete 1/2 gasser count 1 point.

Complete 5 rounds:

Max Rep Bench Press - 185 lbs
3 Max Height Box Jumps

*set a box as high as possible for 3 box jumps.

Front Squat 3,3,3,3,3,3
Supine Ring Rows 3 x 15 (1 min rest)

+

As many rounds as possible in 15 minutes:

1 Round is equal to:
3 Power Cleans @ 55% of 1 RM
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of Cindy

Squat 5x5 (set new PR)
Press 5x1 @ 90 - 95% of 1 RM

+

Complete 6 rounds:

Max Rep Plyo Push Ups
100 yard sprints

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate
*Rest 60 seconds between rounds