Warm Up

10 pit pull
10 ring row
8 jumping air squats
30 mountain climber
5 double push up then burpee (loopies)

then 2 Rds
5 pull ups


Coach's Choice


Strict Press 3 sets of 3-6 reps based on last week
6reps for 3 sets= Add 10# total next week
5 reps on any set= Add 5# total next week
4 reps on set=Add2.5#
3 reps on any set=stay the same


From 0:00-3:00 minutes
2 rounds of:
10 Overhead Squats (M=95lbs, F=65lbs)
10 Chest to Bar Pull-ups
From 3:00-6:00 minutes
2 rounds of:
12 Overhead Squats (M=95lbs, F=65lbs)
12 Chest to Bar Pull-ups
From 6:00-9:00 minutes
2 rounds of:
14 Overhead Squats (M=95lbs, F=65lbs)
14 Chest to Bar Pull-ups
Following same pattern until you fail to complete both rounds in 3 minutes. Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout.