WO#1: "Deadlift Hell"

Deadlift the perscribed amount of weight (example: 12,000lbs)

WO#2:"JSA Gone Bad"

• Log Clean and Press (1 minute)
• Box Jumps (1 minute)
• Sledge Hammer Swings (1 minute)
• Plank Walk (1 minute)
• Barbell Rows (1 minute)
• Rest (1 minute)
  
  Repeat 3x

Tuesday:

WO #1

• Clean and Press 1x in the first minute
• 2x the second minute
• 3x the third minute
• … continue until you cannot complete the set in 60 seconds
• Rest 5 minutes, repeat 1x
  
  (use log, bar or sandbag)

WO #2: "Press Medely"

• Clean and Press x2 (log or barbell)
• Viking Press x 2
• Sandbag Press x2
• DB Snatch x2
• Rest 3 minutues, repeat 1x

Wednesday:

WO#1

• Squats 5×5

WO#2 – Tabatta – JSA Style

• 30 Seconds on 15 seconds off
  • R1: Bear Crawls
  • R2: Jumping Lunges
  • R3: Ab Cicles
  • R4: Bridge
  • R5: Bodyweight Squats
• Repeat 2x

Thursday:

"EDT-hursday"

WO# 1: 15 Minutes AMRAP

• A1: Bench Press (10RM for 5 Reps)
• A2: Pullups

Rest 5 Minutes

WO# 2: 15 Minutes AMRAP

• A1: Dips (10RM for 5 Reps)
• A2: Pendlay Rows (10RM for 5 Reps)

Rest 5 Minutes

WO# 3 (optional): 15 Minutes AMRAP

• A1: Overhead Barbell Tricep Extensions (10RM for 5 Reps)
• A2: Power Curls (10RM for 5 Reps)

Friday:

• Rest or Makeup

Saturday:

• Strongman Medley Day

Sunday:

• To be announced

• M: 95lbs
• F: 50lbs

Drop Punishment: Everytime you put the bar down, you owe 5 pullups

"Fistbump, Pushups, Chapstick (Jersey Shore Reference) "

4 Rounds for time

• 20 Reps of 1-Arm Snatches (Fistpump) (M: 60lbs, F: 30lbs)
• 20 Pushups (Pushup)
• 20 TRX High Rows (Chapstick)
  

Deadlifts: 65%x5x8

then

5 Rounds

• Farmer’s Carry x 60 feet (M: 150lbs each hand, F: 100lbs each hand)
• 12 Burpees
• Farmer’s Carry x 60 feet
• 12 Burpees

Tuesday:

Strict Press: 65%x5x8

then

Olympic Lifting:

• Overhead Snatch Press x2x10
• Overhead Snatch Press to Overhead Squat x2x10
• Snatch Balance x2x10
• Jumping Shrug x2x10
• 5 Rounds of:
  Snatch x 2 (increase weight), Pullups x 5

Traditional:

• Turkish Getups x 5
• Log Clean and Press x 5 (M: 140lbs, F: 90lbs)
  12 Minutes AMRAP

Wednesday:

REST or Makeup

Thursday:

Warmup

then

10 Squats, 10 Bench (optional: DB or TRX), 10 Cleans (options: sandbag, bar, kettlebell)
9 Squats, 9 Bench, 9 Cleans
8 Squats, 8 Bench, 8 Cleans
7 ….
6 ….
5 ….
4 ….
3 ….
2 ….
1 ….

Squat Goal: 60% 1-REP Max
Bench Goal: 60% 1-REP Max
Cleans Goal: 60% Bodyweight

Friday:

Makeup or Technique

Saturday:

NO WORKOUTS, JSA closed

Sunday:

NO WORKOUTS, JSA closed

7:30PM

Strength Component: Deadlifts WU then 50% x 5, 60% x 3, 70% x 1, 75% x AMRAP

then

"It Burns"

8 Rounds for time:

30 Single Leg Squats (15 Each Side)
30 TRX Pushups
30 TRX Rows

Tuesday:

6:30 Workout:

Strength Component: Strict Overhead Press WU then 50% x 5, 60% x 3, 70% x 1, 75% x AMRAP

then

20 Minutes AMRAP

Shoulder Hell (10 front Raises, 10 Side Lateral Raises, 10 Clean and Press)
10 Mace Rotations or 10 Landmine Twists
10 Sandbag Shouldering

7:30 Workout: Warrior Bootcamp

Wednesday

REST or Missed Workout Makeup

Thursday:

6:30 Workout:

Max Bench Press (or DB Press) 5,3,2,1,1…..MAX

then

BENCHMARK WORKOUT:

21 Pullups / 21 Dips
18 Pullups / 18 Dips
15 Pullups / 15 Dips
12 Pullups / 12 Dips
9 Pullups / 9 Dips
6 Pullups / 6 Dips
3 Pullups / 3 Dips

Be sure to post your times here – Post Dip / Pullup Challenge Time

7:30 Workout: Warrior Bootcamp

Friday:

7:00PM

Makeup OR

"Blame Melissa"

70 Burpees
60 Sit-ups
50 Kettlebell swings
40 Pull-ups
30 Handstand push-ups

Saturday:

2PM Warrior Bootcamp

Sunday:

Deadlifts 5,4,3,2,1,1,1,1,1,1

then

20 Clean and Press
20 Rows
20 Landmines Russian Twist
20 TRX Military Hauls
20 Turkish Getups

(20 secs of Burpies / Planks  on the Minute)

Tuesday: 

6:30 Class:

Strict Overhead Press Warm-Up: 6,5,4,3,3 Working: 3,3,3,3,3

then

Go for 12 Minutes (Count your rounds)

Sandbag Clean and Press x12 (Men 100lb bag, Women 50lb bag)
Strict Pullups x 12
Sledge Hammer Swings x 12 (each side)

7:30 Class:

Warrior Bootcamp

Wednesday

Back Squats 5×5

then

20 Front Squats
20 Kettlebell Swings
20 Burpies
20 Atomic Crunches
20 Jumping Pullups
20 Tire Jumps
20 Sledge Hammer Swings

Thursday

6:30PM

REST or

Weighted Dips: 5,4,3,2,1,1,1,1,1,1

then

x20 (each) Grapplers Press / Penlay Rows / Turkish Getups
x15 (each) Grapplers Press / Penlay Rows / Turkish Getups
x10 (each) Grapplers Press / Penlay Rows / Turkish Getups
x5 (each) Grapplers Press / Penlay Rows / Turkish Getups

7:30PM: Warrior Bootcamp

 Friday

REST or

Weighted Dips: 5,4,3,2,1,1,1,1,1,1

then

x20 (each) Grapplers Press / Penlay Rows / Turkish Getups
x15 (each) Grapplers Press / Penlay Rows / Turkish Getups
x10 (each) Grapplers Press / Penlay Rows / Turkish Getups
x5 (each) Grapplers Press / Penlay Rows / Turkish Getups

Deadlifts WU (warm-up) – 5×3 (heavy pyramid)

5 Rounds:

• 5 Deadlifts (Bodyweight)
• 10 Burpies
• 15 Power Curls (Barbell, Dumbbell, Sandbag)

Notes: Go for time. Little or no rest between sets

Tuesday:

6:30PM

Push Press: WU – 5x3x2x1x1x1 (heavy pyramid)

• 20 Snatch
• 20 Pullups
• 15 Snatch
• 15 Pullups
• 10 Snatch
• 10 Pullups
• 5 Snatch
• 5 Pullups

7:30PM

• Warrior Bootcamp

Wednesday:

Squats WU – 5×5 (heavy pyramid)

(optional) Power Cleans WU – 5×3 (heavy pyramid)

5 Rounds:

• Front Squat
• TRX Russian Twists
• TRX Jumping Squats or Power Cleans

Thursday:

Heavy Inc Bench (or DB Inc Press) S/S Penlay Rows (5×5, heavy pyramid)

20 Pullups / Dips
16 Pullups / Dips
12 Pullups / Dips
8 Pullups / Dips
2 Pullups / Dips

(Pullups Alternating Grips each round)

Friday:

Make-up for missed days or Rest

Saturday:

10:30AM – Warrior Bootcamp

Sunday:

10:30AM – Strongman Athletics

Post your time to complete, the weights you used, and the exercises performed.

If known, you can also post your max weight strict press, push press and / or jerk