This week’s workout is "AB." In this WW we are going to get back into rowing and jumping. For this workout we are going to keep with a constant 250 meter row so it's just short enough to really push for an all out sprint each time. In combination with the row we'll be doing 10 wall balls and 10 jump rope double unders. Obviously this will be a high cardiovascular output test. Luckily between each round you'll have a timed 30 second rest, this may sound like a great rest but I will assure you those 30 seconds will go by faster than you would think. So do your best to push yourself and keep moving!
During the week we will be working on upper body strength with dumbbells. This includes but is not limited to DB shoulder presses, DB bench press, DB bent over rows, and or DB overhead dumbbell swing (with a dip not a squat). You can combine any exercises you wish (try to keep the amount of exercises to 6 or less). Since this is a workout more geared towards strength we'll keep all reps to a max of 10 (as low as 5). Work on your range of motion and technique as well as the weight as opposed to racing the clock.

Good Luck, work hard!

"AB" 8 Rounds with 30 second rests between rounds

• 250 meter row
• 10 wall ball shots (20lb ball)
• 10 double unders
• 30 second rest
• repeat for a total of 8 rounds
• record time

This week’s workout is "Heavy Deadlift." As always with strength work, make sure to use 3-4 warm-up sets before reaching your 5 sets of 5 weight. Since deadlifts are extremely taxing we'll be using some ab work between each set. The ab work we'll be focusing on will be some old school bicycle abs (alternating left to right side). Take your time when doing your reps as this is a very complex exercise and you need to make sure your set up is good and you achieve full body tension before pulling the weight off the floor. Remember to take a breath in at the bottom and hold the breath through the full movement until the bar is nearly to the floor again. This helps not only create more tension but also helps you take your time between pulls. Take as much rest between sets as you wish, don't rush things, this should be some heavy stuff!
During the week we will be working on body weight exercises. We'll be focusing on air squats, push-ups, and strict pull-ups or chin-ups. We'll be doing max reps for 5 rounds. As many of each as you can do before needing a break or having a collapse in form then move on to the next exercise. Keep up the speed, this should be more about muscle fatigue than a cardiovascular challenge.

Good Luck, work hard!

"Heavy Deadlifts" work up to 5 sets of 5

• 1 set of 10 at 50%
• 1 set of 10 at 60%
• 1 set of 8 at 75%
• 1 set of 6 at 85%
• 5 sets of 5 at 90-95% max
• 20 bicycle abs between each work set
• record weight

This week’s workout is "West." Get ready because this is a combination of endurance, strength, and technique. In this workout we'll be focusing on more technical movements that tax everything from power to body tension. Make sure to complete all ranges of motion in the handstand push-up, this means head to floor and full extension of arms at the top. Pistols should be performed as butt to heel and a full leg lockout at the top (if you cannot achieve full depth use a box). The burpee involves a sprawl without the push-up however you should still be exploding forward and replacing your hands with your feet as quickly as possible. The run works best as a 25 yard sprint out and back, try to always keep the run as a sprint. This is a count up, so keep your mind as strong as your body!
During the week we will be working on Olympic Lifting. Concentrate on deadlifts as well as the clean and jerk. You can do these on the same day or work more strength and do them as seperate workouts. The goal should be force, power, and technique. Take rests between sets as well as reps if necessary.

Good Luck, work hard!

"West" 5 rounds

• 1 handstand push-up
• 1 pistol (each leg)
• 1 burpee box jump (no push-up)
• 50 yard sprint
• 2 handstand push-ups
• 2 pistols (each leg)
• 2 burpee box jump
• 50 yard sprint
• repeat until you reach 5reps of each exercise
• record time

This week’s workout is "Track Me." For this workout you'll need to lace up your running shoes and get your dynomax ball ready. For three rounds you'll be race pace running a half mile and then sprinting through Wall Ball throws, this is a tougher combination than you might think. Do the best you can to keep your rests short and your running speed fast. You'll need two dynomax balls (or one ball and one short plyo box) so that you can make sure that you are squatting to the proper depth each time. Also, try to keep this one constant motion so that as soon as the ball comes back towards your hands you are beginning your decend into your squat at the same time.
During the week we will be working on body weight exercises. This includes but is not limited to; push-ups, kipping pull-ups, pistols, and knees to elbows. We'll put these exercises into a countdown workout from 10-1 working mainly on full range of motion and quality of movement. Feel free to work against the clock just remember that the first step is to make sure your technique is top notch.

Good Luck, work hard!

"Track Me" 3 rounds

• Run 800 Meters
• 30 Wall Ball (20lb dynomax ball)
• Repeat 3 rounds
• Record Time

This week’s workout is "Mucknick." In this WW the goal will be to do as many reps of each exercise as possible in 30 seconds. You will get a 30 second rest between each exercise before moving on to the next. This will be continuous until you have gone through every exercise 5 times. Record your numbers for each exercise for every round. Try to keep your form as clean as possible, do your best to keep your speed up and try to only rest when you get to the 30 seconds of stop time.
During the week we will be working on strength shoulder press and strength deadlift. As usual when performing strength work be sure to have at least 3 sets (we prefer 5) of warm-up/build-up weight before getting to your "work weight set." Take ample rests between sets and stay true to the full range of motion. You are aiming to find a weight that you can perform 5 sets of 5 reps, make yourself work for the last rep or two of each work set.

Good Luck, work hard!

"Mucknick" 5 rounds

• 30 seconds Sumo Deadlift High Pull-95lbs.
• REST 30 seconds
• 30 seconds hang clean-95lbs
• REST 30 seconds
• 30 seconds push jerk-95lbs
• REST 30 seconds
• 30 seconds ring dips
• REST 30 seconds
• repeat until you have gone through each exercise 5 times
• Record reps for each exercise each round

This week’s workout is "Overhead Squats". This is a strength workout so make sure to warm-up adequately before beginning even the lightest weight. The warm-up should include air squats, leg swings, back extensions, and shoulder swings forwards and back. Making sure all your joints and muscles are loose will help you to achieve full range of motion easier. If you need more than one warm-up set with just the bar (or even just a PVC) feel free. The goal is to work up to the work set, the weight that you can do 5 reps of for 5 sets. When you reach your work set make sure you are taking good amount of rest periods between each set. The rest time can be as short as 1 minute (which is short for sure) or as long as 5 minutes. If you wish to have active rest you can throw in 10 ab layouts or double crunches between each set. However, remember that the goal is overhead strength which should always be your main focus.
During the week we will be working on dumbbell Olympic lifts. This includes (but is not limited to) dumbbell snatches, dumbbell cleans, dumbbell split jerks. You can add in more lifts but make sure to work more on form than number of reps or doing a ton of rounds. 10 reps max for 6 rounds max. Make sure to use a good amount of weight but not too heavy to cause you to take breaks during any given set. Don't forget, these movements are all about power, speed, and aggression, keep up the explosiveness throughout all movements.

Good Luck, work hard!

"Overhead Squats" work up to 5 sets of 5 at heavy weight

• 10 overhead squats at 50% of max
• 8 overhead squats at 70% max
• 6 overhead squats at 80% max
• 5 sets of 5 overhead squats at 90-95% of max
• Record weight

This week’s workout is "Simple 6". In this workout we'll be working more form and technique than speed, and thus, above all you will need to focus on form and staying honest about reaching full range of motion and complete movements. Just 6 reps of each exercise so rests will stay to a minimum if you take many at all. The goal is to only rest between exercises not during the reps of any given exercise. For the pull-up we'll work to get enough power and speed in the kip to touch your chest to the bar for each rep. The "get up" will be slow enough to keep the kettlebell over the shoulder at all times. In the burpee the goal will be to get forceful enough with the jump forward (from the sprawl/push-up to the squat) to replace your hands with your feet. Think fast and furious here.
During the week we will be working on 500 meter rows. You can do 4-5 sets with plenty of rest between rows. If you wish you can do ab layouts or knees to elbows between the rounds of rowing. Make sure to recover completely before rowing again. It's all about speed so make sure not to burn out with other stuff. The focus should be the sprinting of your row!

Good Luck, work hard!

"Simple 6" 4 Rounds

• 6 kipping pull-ups (chest to bar)
• 6 Turkish get-ups (35-45lbs kettlebell)
• 6 Burpees
• Repeat for a total 4 rounds
• Record time

This week’s workout is "The Ram". For this workout you will need either a box (large size 45-55lbs), a tire to flip of about the same weight, a sled loaded with 45-100lbs, or the heaviest sandbag you can get on your shoulder. You'll need enough space to move the weighted object a total of 50 yards, the best option is a space that is 25 yards down and then turn and come 25 yards back. In addition to the box/tire/sled you will need a 35lb-45lb kettlebell. All the kettlebell exercises will be one arm or one leg movements for a total of 10 reps (5 on each arm/leg). Only three rounds this time so be sure to keep the speed up to a sprint and take no rests if possible. This is a race against the clock, work hard!
During the week we will be working on strength bench press. This will be a workout consisting of 5 sets of 5 at your heavy weight. You can add ab roll-ups, the Turkish Get Up, or weighted pull-ups (or weighted kipping pull-ups) if you would like to make this a more complete workout. Just remember the main goal of the workout should be to improve bench press strength and not speed or extra movements.

Good Luck, work hard!

"The Ram" 3 Rounds

• 50 yard (total) box push/tire flip/sled push/sandbag carry
• 10 (total, 5 each side) kettlebell upright- 35-45lbs
• 10 total kettlebell clean and press
• 10 total kettlebell lunge chops
• Repeat for a total 3 rounds
• Record time

This week’s workout is "Pon". This is a strict kettlebell workout against the clock. You will perform 6 reps through on one side before moving to the next. This is a four round workout, the exercises are set up so that you can flow easily from one exercise to the next and then repeat. You will quickly find that your abs and balance will be worked right along with your arms and legs. Try to work your breathing to assist your posture, hold your breath as you descend into your squat and as you step out in the lunge. If you must rest try to take the time between sides.
During the week we will be working on stair running. Alternating between every step and every other step and skipping two steps. You'll need to find stairs that cound at least 20 steps, the longer the better. You'll be going for 10 sets of each if you are on a short amount of stairs or 6 sets of each if you are on a flight of stairs that are 20+. Try to keep it continuous and powerful. Take your time coming down, this will be your rest. Try to keep it moving and sprint up the stairs.

Good Luck, work hard!

"Pon" 4 Rounds

• 1 kettlebell clean R arm
• 1 kettlebell squat KB in R arm rack
• 1 kettlebell shoulder press R arm
• 1 kettlebell lock out front lunge KB stays in lockout in R arm
• Repeat for a total of 6 times on the right arm
• 1 kettlebell clean L arm
• 1 kettlebell squat KB in L arm rack
• 1 kettlebell shoulder press L arm
• 1 kettlebell lock out front lunge KB stays in lockout in L arm
• Repeat for a total of 6 times on the L arm
• Move back to the Right arm for 6 times through then back to the Left and repeat this until all four rounds have been done on each side
• Record time

This week’s workout is "Push It." In this workout your upper body endurance and strength will be tested. Push It involves virtually no leg work (swinging in your kip but that doesn't really count), so the upper body will be doing everything. The idea is to move as fast as you can while still achieving technically sound movements. We are looking to get shoulders as close to your hands as you can in your dip, Full head over the bar in the pull-up, and head touching the floor in the push-up. If you cannot achieve the standard use assistance or substitute an exercise you can do successfully.
During the week we will be working on overhead squats. If you currently are not reaching full depth in your overhead that will be your focus (not adding weight). If you feel you are getting your butt to your heels then your focus will be on strength (adding weight). Keep the reps low, nothing more than reps of 8. Rest as much as you would like, it's all about perfection here!

Good Luck, work hard!

"Push-It" 3 rounds

• 15 dips
• 10 kipping pull-ups
• 5 handstand push-ups
• reapeat for a total of 3 rounds
• Record time

This week’s workout is "50/30." In this workout we'll be testing your leg strentgh and endurance. We'll be using realtively light weight and or body weight for all of the lower body work. The most challenging aspect of this workout will be to keep yourself in check and make sure that you are moving through full range of motion and achieving full depth. Take rests when your form breaks down, don't scrafice quality for speed. This will be a test of working through the pain and getting mind over matter.
During the week we will be working on rowing. At least one day should be dedicated to timed 400 or 500 meter sprints (4 or 5 sprints with ample rest in between rounds) and one day dedicated to longer consistent rowing (20 minutes see how far you can go). The goal with practice will be to find your rhythm and work to be efficent in your pull.

Good Luck, work hard!

"50/30" 3

• 50 air squats
• 30 push-ups
• 50 lunges (total)
• 30 kipping pull-ups
• 50 Squat jumps
• 30 dips
• 50 Overhead squats (65lbs)
• 30 Barbell shoulder press (65lbs)
• 50 Pistols-1 leg front squat (total)
• 30 ball pikes
• Record time

This week’s workout is "PJ." This is a workout specifically written to improve sport performance speed and agility. Not only will we be working on speed but your endurance strength will make or break your time on this one. This is only a 3 rounder, as to encourage you to (as always) keep your breaks to a bare minimum but more importantly to perform the sprints and bear crawls at your max speed. Make sure to keep the air squats to full depth (use a dynomax ball) and the push-ups to full range of motion (we are aiming to get your chest to the floor). Leave nothing in the tank, push yourself!
During the week we will be working on kettlebell technique exercises. We'll be focusing mainly on double snatches, double clean and press, and the Turkish Get up. If you feel comfortable with these movements you can set them up into low rep multiple round workouts or you can go easy and work harder on form and weight. Just remember that the ultimate goal is to gain efficency in each exercise not to burn yourself out and struggle through it.

Good Luck, work hard!

"PJ" 3 rounds

• 25 air squats
• 50 yard bear crawl
• 25 push-up
• 50 yard sprint
• repeat for 3 rounds
• Record time

This week’s workout is "Heavy Snatches." During the week we will be working on your Snatching technique and strength. If you don't know how to do a snatch you can substitute dumbbell snatch or the kettlebell snatch. If you are a beginner we'll work with lower weights so you can concentrate on form and speed. If you are ready for it we'll work up to single reps of higher weight. As always with the strength and technique work we'll be working with lower reps, higher weights, and at least 5 sets. Make sure to work with what you are comfortable with, if you can't go from the floor yet work from the hang. If you can't fully receive the bar work on your power snatch, etc. The goal is always to be explosive from the ground up and finish with strong locked out arms overhead.
During the week we will be working on longer worktouts, anything with multiple rounds or high reps or you can do a chipper workout. You can make it as simple or complex as you wish, you can work with body weight or with equipment, or you can mix and match. Need inspiration, check out our high rep workouts and find one that looks like "fun."

Good Luck, work hard!

"Heavy Snatches"

• warm up through all parts of the lift with PVC or a stick
• 1 set of 8 reps at 50% max
• 1 set of 6 reps at 70% max
• 1 set of 5 reps at 80% max
• 6 sets of 1 rep at 90% max or if you have good technique at max
• Take breaks as needed between sets
• Record weight

This week’s workout is "The Fanito." It's been a while since we've done this doozie of a workout. This WW is an oldie but a goodie, combining kettlebells and plyometrics for a well rounded strength and cardio workout. Due to the relatively low reps this should be an all out sprint, no breaks, only rest if completely necessary. Push yourself to the limit and make sure to keep your stopwatch close! Remember that when you do your donkey kicks make sure to get your hips as high as you can and keep your weight over your shoulders (which should be over your hands).
During the week we will be working on intense sprinting. This includes sprint band Tabatas, 30second interval hill runs, weighted stair running, and everyone's favorite, the box push. The point of these drills are to improve your sprint capacity and strength. So make sure to keep the "rounds" short times and make sure to really give total (or near total) effort each time. At most 20 minutes total work time, short and sweet!

Good Luck, work hard!

"The Fanito" 20/15/10

• 20 Kettlebell one arm upright row 45lbs Right Arm
• 20 kettlebell one arm upright row 45lbs Left Arm
• 20 (total) lunge jumps
• 20 Bench donkey kicks
• 15 of each exercise
• 10 or each exercise
• Record time

This week’s workout is "DB." In this workout we will be solely working with dumbbells and the clean and jerk. When doing the dumbbell clean from the hang, start with the dumbbells on the outside of your thighs just above the knees (just like you would start with the bar on the front of your thighs). When doing the full clean start from the floor, again with your dumbbells on the outside of your legs. For the push jerk, the start should be with dumbbells above shoulders and the lower body in a dip position, again, the same as with a bar. The split jerk should start in the same position but obviously the split receiving stance. Work hard from your lower body, remember these should all be explosive power with speed and force starting from the ground up.
During the week we will be working on the more challenging kettlebell exercises. You can put these exercises in a 21-15-9 workout, a count up workout, or multiple low rep round workout. The exercises will be the kettlebell flip catch (with full receiving squat), one arm swing and release, kettlebell figure 8's, and one arm lockout lunges.

Good Luck, work hard!

"DB" 4 Rounds

• 5 Dumbbell hang cleans 35-45lbs
• 5 Push jerks
• 10 Full Dumbbell cleans
• 10 split jerks
• Record time

This week’s workout is "Zomboss." This workout is just 3 rounds just 4 exercises and a whole lot of tired arms! "Zomboss" is set up so that you get to do 2 reps of handstand push-ups between each exercise. If your anything like me, handstand push-ups are not your favorite so this is a great way to get some practice and keep the reps low and attainable. Make sure that even though you are working against the clock that you keep all your reps as close to perfect as possible. Work to get the top of your head to touch the floor on each rep of the push-up, if you cannot achieve that depth stack up some towels and just get as low as you can.
During the week we will be working on overhead squats and hang cleans. As always with the strength/technique work, keep the reps low and the weight high. Since there is no need for speed with these drills make sure that you are keeping strict with your form and working through full range of motion.

Good Luck, work hard!

"Zomboss"

• 10 One arm shoulder height kettlebell swings (20 total reps) 35-45lbs
• 2 Handstand push-ups
• 10 Kipping chin-ups
• 2 Handstand push-ups
• 10 Thrusters 90lbs
• 2 Handstand push-ups

This week’s workout is "Shoulder Strength with a twist." As usual warm-up with Range Of Motion movements (shoulder circles, empty bar shoulder press, windmills, etc), and then start with normal build up sets. Start with 1 set of 5 at 60% max, and then do two-three more build up sets until you reach your One Rep Max. At this point we'll do 6 sets of 1. From here keep the same weight or if possible go up (by 5lbs on each side) until you reach a max of 3 reps of Push Press. Since you can now use your legs for a little help ideally the weight should increase. However you are adding an additional 2 reps so it is still going to be quite a challenge. When you find your weight we'll do another 6 sets of 3 reps. Finally with this weight (or again if you can manage to add some) we are going to perform 5 reps of Push-Press. Again, since you get to use your legs more theoretically the weight should increase. Although as you can see the reps have again gone up but your shoulders should be getting tired! This is a strength workout so take as long of rest in between sets as you see necessary.
During the week we will be working on sprints. The longest distance you should be drilling is a 400. We would like to suggest a workout of: 1 400 at max speed followed by 2 200's at max speed followed by 3 100's, 4 50's, and finishing with 5 25's. This is a short workout so push yourself to all out effort. Make sure to rest between sets, this will insure that your full sprint potential is reached each round. If you'd like to mix it up get in the pool, it's a real shock how hard sprint swimming is if you are not a regular lap swimmer! Enjoy the short distances!

Good Luck, work hard!

"LL"

• 6 sets of 1 rep max shoulder press
• 6 sets of 3 near max push-press
• 6 sets of 5 heavy push-jerk
• keep the reps together but rest as much between sets as you see fit
• record weights

This week’s workout is "LL." Another new workout for the PA, this one is set up with intense short sprints. "LL" should take you no time at all but those will be some super long few minutes! It's very important to always keep the sprints at maximal effort, do not jog the running distance. Work through the exercises quickly and get right back to the sprints with little or no breaks. This one is 6 rounds, don't hold back, push yourself!
During the week work on bettering your technique and efficency of complex movements. We suggest low reps of the following exercises; kipping pull-ups (chest to bar), hand stand push-ups (head to floor), jumprope double unders (20 in a row), and or overhead squat (75% max weight butt to heels). Don't forget that when working on technique make sure to allow yourself adequate rests and lighter weights. It's all about form and efficency, keep yourself honest and have fun.

Good Luck, work hard!

"LL"

• 50 yard sprint (25 yds out and back)
• 15 Wall ball 20lb dynomax ball
• 15 double kettlebell shoulder press 35lbs
• 15 ab layouts
• repeat for a total of 6 rounds
• record time

This week’s workout is "Crash." This is a timed workout, but it's a little bit different than what you are used to. In this WW we are going to go hard for 20 minutes, the goal is to do as many rounds as possible in the allotted time. 20 minutes doesn't seem like much but you'll be surprised at just how long this workout will last. As always attempt to keep your speed consistent and take as few brakes as you can. The reps are low; this should really help you to keep all the reps together without breaking during the given exercise. Keep pushing and work until the very last second!
During the week work on some shorter more intense cardio. Get back to Tabata work, this can be done on the rower, the treadmill, swimming, etc. Do a minimum of 8 rounds then add in some push-ups and pistols and repeat. If you need more workouts get back into bench press strength as well as deadlift strength.

Good Luck, work hard!

"Crash" timed 20 minute workout

• 5 each arm Single Kettlebell snatches (35-45lbs)
• 5 Kipping chin-ups
• 5 Push-jerk (90lbs)
• 5 Kettlebell flip catch with full receiving squat (35-45lbs)
• record rounds

This week’s workout is "Cheap Shot." This time around we will be leaving behind the Hellish Hundred and getting back to the classic 21-15-9 routine. As you know by now the reps look and sound like an easy workout but when it comes right down to it this rep range is just as hard as the 100's. The speed should be much faster, hopefully there will be no breaks during rounds or at the end of any of them. Go hard and finish strong!
During the week work on longer distance cardio like a 5-10K run or row. Also work on the Olympic lifts, mainly snatches and cleans. Remeber when performing these complex exercises to make sure that you are putting technique before weight, this is practice so don't push yourself to your limits. Speed, power, and force on the bar is the most important componant of drilling the lifts.

Good Luck, work hard!

"Cheap Shot"

• Double Kettlebell snatches (35-45lbs)
• Overhead squats 85lbs
• Burpees
• 21 reps of each, followed by 15 reps of each, ending with 9 reps of each
• record time

This week’s workout is "The Hellish Hundred." It's been a while since this workout has been on The PA, so find your time score from last time and set a goal to beat it this time around. This is NOT a chipper workout, you must finish all 100 reps of each exercise before moving onto the next. Don't hold back, don't save your energy, this is all out from beginning to end. Take rests when needed or when form breaks but make sure to keep them short since the clock is always running. Work hard, this is just as big of a mental challenge as a physical one.
During the week work on the stuff you have been avoiding. If you don't know what those exercises are, think of the exercises that you hate, that you avoid like the plague. Choose a few of those exercises and work them into a low rep workout (or two!). Pick no more than three of those exercises (for me that would be overhead squats, handstand push-ups, and sumo deadlift high pulls) and do 3-6 rounds of no more than 5 reps of each. When drilling your weak exercises make sure to always keep the reps low that way you are more likely to do the workout as well as keep form and get the most from performing the movements.

Good Luck, work hard!

"Hellish Hundred"

• 100 Full Kettlebell swings (35-45lbs)
• 100 Jumping pull-ups
• 100 Slam ball
• 100 Kettlebell squat and press (elbows to knees)
• 100 Push-ups
• 100 lunges
• Record time

This week’s workout is 'Front Squat Strength.' As always with strength work, make sure that good technique is being practiced as well as full range of motion. Remember that the elbows must always drive up out of the bottom to insure that posture is as erect possible. When you reach your heavy work set there will be times when your form is broken, strive to make things look good but don't worry if rep 4 and or 5 are a little rough. Take adequate breaks in between each set (1-5 minutes). Feel free to do ab work or active stretching between each set.
During the week work on some sprint cardio work. Timed 400's are always a great way to push yourself to capacity. Another good workout to try would be 8 rounds of Tabata rowing with 25 box jumps for a total of 4 rounds.

Good Luck, work hard!

"Front Squat Strength"

• 10 reps of 50% of max
• 10 double leg ab pikes
• 10 reps of 60% max
• 10 double leg ab pikes
• 8 reps of 70% max
• 10 double leg ab pikes
• 6 reps of 80% max
• 10 double leg ab pikes
• WORK SET 5 sets of 5 of 90% max
• 10 double leg ab pikes between each round
• Rest and recover as much as you see fit (1-5 minutes)

This week’s workout is called “Clean Up.” The workout is composed strictly of kettlebell exercises. For most beginning women the weight will be 18lbs, beginning men will be at 25lbs. If you are a regular to kettlebell workouts 35lb bells should be no problem here. We will be going from low to high reps (yes, that’s the hard way), so start with the first round at 8 reps per exercise then move to 10, 12, 14 respectively. This is a 4 rounder with increase of 2 reps per round. As always, try to move from one round to the next with little to no break. Keep your form strong, if things get ugly take a break!
During the week venture back to some rowing workouts since it’s been a while. We suggest trying the rowing workout “Rest” and or “Down Stream.” If you are looking to add in some strength work, try shoulder press and or back squats

Good Luck, work hard!

"Clean Up"

• 8 Double arm kettlebell cleans- 26-35lbs
• 8 Double arm kettlebell snatches
• 8 Double arm kettlebell upright rows
• sets of 10 of each
• sets of 12 of each
• sets of 14 each
• move straight from one exercise to the next - Record time

This week's workout is called "Forrest." In honor of the completion of the inaugural Seattle Rock 'N Roll Marathon this week we will be doing a running workout. For this workout you must use a treadmill. It a simple plan that if you complete you will only be running for a mere 30 minutes. It starts out feeling more like a warm-up but will quickly turn in to a real cardio test! We are going to start at a speed of 5.0 (and on a flat grade) and run for 5 minutes. At the end of that 5 minutes we will bump the speed up to 6.0 for another 5 minutes. You will continue to do 5 minute intervals until you reach a max speed of 10.0. The goal is to finish all the levels without stopping, however just hanging in there for as long as you can will be a great accomplishment!
In addition to the WW, work on some less cardio intensive workouts. During the week work strength overhead squats combined with strength bench press as well as one technique day of either clean and jerks, snatches, and or handstand push-ups.

Good Luck, work hard!

"Forrest"

• 5 minutes of running at 5.0
• 5 minutes of running at 6.0
• 5 minutes of running at 7.0
• 5 minutes of running at 8.0
• 5 minutes of running at 9.0
• 5 minutes of running at 10.0

This week's workout is called "Wrap It Up." It's short on reps but long on rounds. The push-ups and kipping chins are explosive, with strength coming into play in the squats. Make sure to keep your reps fast on the box jumps; finish each rep fully by standing up at the top position. Attempt to maintain speed through all rounds as well as finishing with full range of motion in each exercise. Do not sacrifice form for speed, a little break down in technique will happen if you are really pushing yourself but keep yourself as honest as possible.
In addition to the WW, work on some less explosive movements. This week it would be good to work on shoulder press strength as well as deadlift strength. If you find you need to test your cardio a little bit more, work on short sprints distances like 50-100 meters.

Good Luck, work hard!

"Wrap It Up"

• 5 clapping push-ups
• 10 back squats (90lbs)
• 5 kipping chin-ups
• 10 box jumps
• Repeat for a total of 5 rounds
• Record Time

This week's workout is called "Trouble." This workout is a high rep, multiple round killer. Almost all exercises are full body movements (just to make it a little harder!) so get ready to push your heart rate up! Keep up a strong pace and break down the reps when necessary. Move as quickly as possible from one exercise to the next to keep your transition times low. Three rounds is going to push you mentally as well as physically so keep your head in it and get it done.
In addition to the WW, work on some technique exercises like Snatches, Cleans, and or Handstand Push-ups. Also, this week try to fit in at least one day of high intensity cardio such as hill running, and or timed 400-800 rows or sprints.

Good Luck, work hard!

"Trouble"

• 50 Jump rope double unders
• 40 Full KB swings (35-45lbs)
• 30 Burpees
• 20 Thrusters (90 lbs)
• 10 Dips
• Repeat for a total of 3 rounds
• Record Time.

This week's workout is called "Small Things." This workout is designed for increasing pull-up strength in all modes. The goal is to keep your hands on the bar and transition from the strict version of the exercise right into the kipping-version without dropping off the bar and resting. If you have good pull-up strength already you will still be challenged in this workout but your times should be much better than someone who has to really work hard and grind out strict pull-ups. As usual you will be working against the clock so keep your transitions fast and rest as little as possible.
In addition to the WW, work on push-up strength and longer running or rowing distances this week. A good idea would be to do some strength bench press with strength deadlifts one day and 800 to 16meter time trials (for 800's do sets of 4 and for 16 meters do sets of 3) in another workout this week. Add in push-ups to any other workout you do

Good Luck, work hard!

"Small Things"

• 5 Pull-ups
• 10 Kipping pull-ups
• Row or Run 400 meters
• 5 Chin-ups
• 10 Kipping chin-ups
• Row or Run 400 meters
• Record Time

This week we will be focusing on overhead strength. The two exercises being drilled will be the overhead squat and the push press (dip and drive to overhead shoulder press). As always with strength workouts, we will be doing a warm-up set of 15 with 50% of your max weight. Then add weight until you get to your work set, this should take about 4 sets to reach. The work set should be 90-95% of your absolute max weight. Remember, when performing your overhead squat make sure to keep your shoulders elevated and locked out as well as reaching full depth in the bottom position. The full range of motion is key to build up total lower body strength so make sure to always aim for "butt to heals" in the bottom. In addition to the overhead, do the same build up sets for the push press. During this exercise make sure to only "dip" and not get into the habit of nearing a squat. The idea is to get a small powerful leg load up to help your press to full lockout overhead. In both exercises you will be aiming for a work set weight for 5 sets of 5.
In addition to the WW, focus on power exercises. Try workouts like "Thrasher" and or "Sick and Twisted." Focus on exercises like power kettlebell swings, box jumps, double kettlebell snatches, and or sandbag cleans.

Good Luck, work hard!

"Overhead Stength"

• for both Overhead Squats and Push-Press
• 15 reps with an empty bar (or 50% of max)
• 10 reps at 60% max
• 8 reps at 70% max
• 6 reps at 80% max
• Work set, 5 sets of 5 90-95% max
• Record weight

This weeks workout is "Gunner." This is a new workout so we hope you enjoy it. The rowing is a sprint as usual and the Thrusters will be the standard 95lbs. The reps for this workout are designed to make you really have to work on your rowing endurance while at the same time counting up in your Thruster reps as your row gets shorter. This will be a great cardiovascular endurance test as much as a strength endurance test. Keep that speed up!
In addition to the WW this week, drill some technique work such as kipping pull-ups (chest to bar), handstand push-ups, and or power snatches with overhead squat. Try to work on the things you aren't the best at, working on your weaknesses, while not always the most fun thing to do, will really show vast improvements in workout times. If you would like to make these drilling workouts harder add in some butt kicking hill sprints or stair runs in between sets or at the end. Remember, when drilling technique it is much more important to work on doing the movements correctly and to a full range of motion more so than speed or the amount of weight you use.

Good Luck, work hard!

"Gunner" -Rowing workout

• Row 1000 meters
• 2 Thrusters 95lbs
• Row 800 M
• 4 Thrusters
• Row 600 M
• 6 Thrusters
• Row 400 M
• 8 Thrusters
• Row 200 M
• 10 Thrusters
• Record Time

This week the Weekly Workout is "Plain 50s." Welcome back to the high rep workout! Inspired by workouts anywhere (like camping), this workout only uses the kettlebell and your body. For the box jump you can use a bench, a step, a large stair, low table, etc. As always with the high rep routines, you must complete all 50 reps of each exercise before moving on to the next. Take breaks when necessary but make sure to keep them short as you will be working against a running clock. In conjunction with the WW, stick to lower rep higher intensity workouts. Try "Sick and Twisted" or "Hump Day" if you are looking for inspiration. If you would rather design your own workout make sure to include full body explosive movements such as power cleans, kipping pull-ups, and or Thrusters. Keep the reps to 21 or less and keep up a sprint pace.

Good Luck, work hard!

"Plain 50's"

• 50 Sumo squats 55lb kettlebell
• 50 push-ups
• 50 Upright + shoulder press 55lb kettlebell
• 50 box jumps
• 50 overhead KB siwngs 55lbs.
• 50 Donkey kicks
• record time

Get ready for a new kind of workout from The Progressive Athlete; this week's workout is "The Spider." This workout is a new type of test, I think you'll find it both challenging and fun. In this routine you will set up your weights so that you can go from one exercise immediately to the next. You will work continuously for 5 minutes (5 exercises for 1 minute each) and then have 1 minute of rest time before repeating, for a total of 3 rounds. This workout is best done in partners so that the resting person can record the reps for the working person. Again, the goal is to work continuously for 5 minutes with little to no rest during exercises or in transitions. It is important to record all reps so that you know what you should be aiming to beat each time. Don't hold back, this should be full effort for each round.

For extra credit drill some interval cardio, 1 minute run alternating with 1 minute sprint for 20 minutes. You can also use this idea for interval rowing workouts. In addition to the cardio, drill some shoulder press and front squats.

Good Luck, work hard!

“The Spider" 1 minute of each exercise for 3 rounds

• Kettlebell two arm shoulder press 45lbs
• Knees to elbows
• Full overhead Kettlebell swings
• Dumbbell squat cleans
• Dips or ring dips
• 1 minute rest and repeat
• record reps for each exercise

This week's workout is called "The Hammer". In this workout we are going to tackle the all taxing Sumo Deadlift High Pull.. The SDHP is just as it sounds, from the floor a sumo deadlift with enough power and extension from the legs to power the bar up the body and into a upper body high upright row. Since this is a power movement keep the bar moving, attempt to really use the power from the legs to extend the bar up the body, not pulling from your arms. The full body movement should tax everything including your lungs so be ready!
This week be sure to drill some power lifts. The best choice would be heavy deadlifts and or power cleans. Make sure to chose exercises that emphasize hip strength and explosive movements. Add in some kettlebell work for more full body power movements and skill. Also, this week would be a great week to practice the Turkish Get Up.

"The Hammer" reps of 5-10-15-20

• Sumo deadlift high pull 95lbs
• Push press 95lbs
• Knees to Elbows
• record time

Welcome to this week's workout, "Bates." This is a very high intensity fast moving routine that will be sure to keep you pushing the limit until that final swing. You will be using all basic movements, but the real killer will be the full Kettlebell swing in between each exercise. Don't worry about pacing yourself, don't worry about saving something in the tank for the final round, this is all out effort for the full length of time. The kettlebell weight should be 35-45lbs, the ball slam should be 12-15lbs, and the shoulder press should be 25-35lbs. All the weights should be heavy enough to make you work at it but not too heavy to make you need a break at each set. Make sure you race the clock on this one to really keep up the intensity.
During the week work on some 400 meter runs for time (four sets of four with rest in between), as well as some technique work. For your technique exercises I suggest kipping pull-ups, hand stand push-ups, and or ring dips. You can add as many exercises to that list as you want, but remember to keep the reps low (nothing over 8 reps) as you are working on form as opposed to speed or power.

Good Luck, work hard!

“Bates” 4 Rounds 10/15

• 15 push-ups
• 10 kettlebell swings
• 15 ball slams
• 10 kettlebell swings
• 15 dumbbell shoulder Press
• 10 kettlebell swings
• Record time

Here's another brand new workout for this week, welcome to "Snap." This is a high rep speed workout designed to make you mentally and physically tough. Start with the burpee/box jump, this is a new twist on a classic exercise. First perform your normal burpee, sprawl out into a push-up, jump forward and replace your feet with your hands, and then finish with a jump onto a high box. After you complete all 50 reps move right into the ab roll-up/box jump. This time start on your back, bring your legs up towards your head, throw them down and use the momentum to drive you up into a standing position, and finish with the box jump. Take rests when needed but remember you are racing the clock so make sure to keep those breaks to a minimum!
This week, drill some "easier" stuff as well. Work on your Olympic lifts, practice your hang cleans as well as your jerks (split or push). If you are looking to keep the cardio up this would also be a good week to work on long distance rowing (timed 800's), and or your 5-10K runs.

Good Luck work hard!

"Snap" 50 & 50

• As fast as you can with a running clock perform the following
• 50 ab roll-ups into a box jump
• 50 burpee box jumps
• Record time

This weeks workout is "Tri Bar." This workout is a count up workout, one to ten. The goal is to keep the bar moving, attempting to keep it in your hands for as long as possible. These are basic movements, but a lot of the workout is shoulder intensive. Don't sacrafice your form for speed, finish all movements and take breaks if you can't get to full depth in the squat or full extension overhead. Be ready for round 5, that's when things get hairy, stick with it as long as you can.
This week, drill some more strength and lower body power exercises. Drill some strength bench press and strength low bar back squat. As for working lower body power, do a workout with some box jumps and/or wall ball. A good fall back workout is anything with a rower or run (nothing more than a half mile/800 meter distance) and full kettlebell swings. Keep up the intensity in these workouts, it will pay off when you get back to the "Tri Bar."

Good Luck work hard!

"Tri Bar" 1 to 10

• With at 65lb bar do one Front squat to full depth
• next perform one Thruster
• finally perform one shoulder press to complete the round
• Then do two of everything
• Continue adding one rep each round until you get to 10 reps of everything
• Record time

This week’s workout will be “Heavy Cleans." As always on heavy days make sure to take plenty of rest between each round especially when you get to your work set. The clean is very taxing as it is a full body power movement, so to keep up strength the rest time will be pivotal. When performing your cleans be sure and keep the bar close on the way up, open the hips fully before bending the arms, and receive in a full front squat. It is very important to hit full depth in the receiving position, hopefully with the heavy weight you'll have no choice!
During the week work on some other hip opening exercises, kettlebells and box jumps would be perfect. Make sure to fit in at least one longer workout during the week, the "50/30" or the always fun, "Hellish Hundred" would be great. Stay away from long distance running or stair running this week, over taxing the hip flexors will be counter productive when it comes to explosive leg strength. Be sure to get a good warm-up before your "Heavy Cleans" and loosen up your hip flexors and quads (leg swings highly recommended).

Good Luck work hard!

"Heavy Cleans" Strength workout

• 2 sets of cleans with the bar (or 50% of max weight)
• 10 dips between each set
• 2 sets of cleans at 70% of max 5 reps each
• 8 dips between each set
• 1 set of cleans at 80% max 5 reps
• 6 dips
• 5 sets of 5 cleans at 90% of max- this is your WORK SET
• 5 dips between all sets
• Allow at MINIMUM 2 minutes fo rest between each work set (up to 8 minutes)

This week’s workout will be “Wolf." The run in this workout should be fast paced, close to a sprint. Make sure you set a consistent pace for each "sprint." Attempt to go through all reps at one time, if you have to split up your reps make sure to keep rest times to a minimum and get back at it as fast as possible.
Due to the length and the high endurance nature of this workout, during the week drill some lower rep stuff like "Hack It" or "Hump Day." If you can manage a day or two of strength as well, work on your front squats and full cleans. The strength exercises will help you become faster and more explosive on the kettlebell, especially when performing full body movements like the squat and press. As always, when doing strength work, keep your reps low and allow for plenty of rest times in between sets.

Good luck, work hard!

"Wolf" - running workout

• Run 400 meters
• 25 kettlebell upright row- 35lbs
• 45 kettlebell squat and press- 35-45lbs
• repeat 5 times
• record time

This week’s workout is “The Finisher”. It’s a speedy workout but as you can see it’s full of taxing movements. In this workout you will come across the not so often used jump swings. If you are not familiar with this exercise, it’s your normal kettlebell shoulder height swings (Russian Swings) but with an added vertical extension at the top of the movement. For this exercise you will swing the bell by forcefully moving your hips from front to back (your normal swing technique) but as you finish the hip movement, instead of coming to a full standing/hip opening position, in the jump swing you will hop the bell into the finished position at shoulder height. This is a small jump not a vertical leap. You need to be able to maintain your basic swing technique as well as add in the extra movement at the top. As your feet land back on the ground make sure to push your hips back and recieve the bell as you would normally do. Beware not to “squat swing” the bell. You’ll find this extra movement taxes your quads much more, as well as increases your coordination with the bell. As always move through this workout as fast as possible and make sure to keep your form throughout.
Since this is a short but more technical workout, during the week work on some longer workouts (long rowing, run a 5K, do a high rep PA workout) as well as some strength exercises.

Good Luck, work hard!

"The Finisher" 20/15/12

• 20 kettlebell jump swings-55lbs
• 15 Tricep dips/ring dips
• 12 burpees
• 15 kettlebell jump swings
• 12 dips
• 10 burpees
• 12 kettlebell jump swings
• 10 dips
• 8 burpees
• Record time

A brand new workout from the Progressive Athlete, welcome to 20 minutes of hell. The 20 minute workouts are one of the most mentally tough ways to challenge yourself in the weight room. The reps and weights are relatively low so the challenge will not lie in your overall strength. Your success in this workout will come down to how much you can push yourself to keep going. It's up to you to decide how fast and for how long you can keep up your intensity.
Due to the length and mental challenge of this workout, during the week work on some technique and strength. Try some strength shoulder press and strength bench press for a little mixing up as well as working on some of the less common kettlebell exercises like the Turkish Get Up and the one arm swing and release. Adding in these little drills will help you become more efficient with the kettlebell. Better skill will really help when you get a workout with more technical movements, such as the flip and catch and the kettlebell lunge chop.

Good Luck work hard!

"5 On It" As many rounds as you can in 20 minutes

• 5 (each arm) One arm Dumbbell snatches 35lbs.
• 5 Kipping Chins
• 5 Push Jerk 85lbs
• 5 Kettlebell Flip catch with front squat
• As many rounds as you can do in 20 minutes
• Record number of rounds

The weekly workout this week is "Thrasher." This workout is a fun one with lots of intense full body exercises. As we like to do here at The PA, we are really challenging your muscle strength as well as your full body endurance. Make sure you are working fast and hard through all of the sets. Really work hard to get your thrusters to full depth and full lockout overhead, the burpee push-ups chest to the floor, and the back squat butt to heels.
To best improve your time for this workout work on some strength work (shoulder press, overhead squat) and explosive cardio like hill running, box jumps with stair running, or sprints with kettlebell swings.

Good Luck work hard!

"Thrasher" 30/20/10

• 30 85lbs Thrusters
• 30 Burpees
• 30 115lb Back Squats
• 20 of each exercise
• 10 of each exercise
• Record time

Alright, it's time for some more strength work. We are going to drill the all encompassing front squat. The front squat is a great exercise as it relates to many other full body movements. By increasing your front squat strength you can more efficiently and powerfully move through exercises like thrusters", wall Ball, and cleans, just to name a few. It is Very important during strength work to remember to stay true to form and achieve full range of motion and depth. Do not increase weight if it means that the exercise is not performed to the full range. Remember to rest as much as needed with a MINIMUM rest of 1 minute in between each set (up to 5 minutes is good).
This week lets drill some of those exercises that will benefit from your strength work. Try doing some workouts that involve thrusters or Wall ball (Try "Hack It" or maybe "Hump Day"). Work hard this week and reap the benefits!

Good Luck work hard!

Heavy Front Squats

• Two warm-up sets at 50% of max (or bar or PVC)- 10-15 reps
• 50 AB layouts in between both sets
• Two sets at 70% of max 8-10 reps
• 40 AB layouts in between both sets
• One set at 80% of max 6-8 reps
• 30 AB layouts
• Five sets at 90-95% of max 4-6 reps
• 25 AB layouts in between all sets
• One set at 50% of max 10-15 reps

Alright, it's time, the weekly workout is "Tricky." A nice little 21-15-9, this workout has some pretty easy exercises that will really end up being a test for your muscle endurance.
As always try the workout of the week in the beginning of the week and try it again at the end. Time yourself, keep up the pace, give it your all.

Good Luck work hard!

"Tricky"- 21-15-9

• 21 Burpee shoulder press use 35lbs
• 21 knees to elbows
• 21 one leg squat (pistol) alternate legs
• repeat all exercises 15 reps and then 9 reps
• record time.

This weeks workout is "5 Spot." This workout has really low reps which is nice but all of the exercises are full body power movements. The goal is to work quickly and efficiently without rest. Since you will be sprinting through 5 rounds of exercises, this week try jump roping or a longer rowing workout and a strength day (front squats preferably).
As always, try the workout of the week early in the week and again at the end of the week and compare times for both workouts.

Good Luck work hard!

"5 Spot"

• 5 kipping pull-ups
• 5 handstand pushups
• 5 sand bag clean & split-jerk
• 5 heavy deadlifts (85% of max)
• 50 double unders
• Repeat for 5 rouds

This week’s workout is “Track me.” The run is a little bit longer than a sprint run (however, for a half mile you should be able to push yourself faster than your race-pace-mile-time) so the pacing will be a little tougher. This workout looks simple but the wall ball will be your defining moment. It’s just three rounds so put your head down and get through it as fast as possible. In addition to this week, try drilling some explosive movements during your other workouts. Work on your Olympic lifts, keep your technique solid, and try to get your weight high and keep your reps low.
As always, try the workout of the week early in the week and again at the end of the week and compare times for both workouts.

Good Luck work hard!

"Track Me"

• Run 800 Meters
• 30 Wall Ball
• Repeat 3 Rounds
• record time

This weeks workout is "Hard Days." This workout has relatively low reps so it's all about speed this time around. But this workout is also designed to test your endurance. Most of the exercises are cardio based, so don't take it too lightly. Since this is a fast heart pounding workout try building in longer endurance workouts during the week. A good addition to this week's workout would be to run a 5K (for time of course!) or try some double kettlebell snatches with stair running. Focus on pushing yourself from start to finish. As always, try the workout of the week early in the week and again at the end of the week and compare times for both workouts

Good Luck work hard!

"Hard Days" 21-15-9

• 21- 85lb thrusters
• 21- burpees
• 21- side box jumps (21 total jumps)
• 21- wall ball
• 30 Jump Rope double unders
• Repeat 15 reps of all exercises
• 25 double unders
• Repeat 9 reps of all exercises
• 20 doulbe unders
• record time

Finally another strength day! This time it's the popular shoulder press. In this workout you will find that the increase in weight from one set to the next will be much smaller than with the deadlift or low bar back squat. Since the shoulder press is not as taxing as the lower body strength exercises, we are going to pair ab layouts with each set of shoulder press to keep an "active" rest during this workout. However, as always with strength workouts, rest as much as necessary between each set. During the last set of 4 make sure to take a 1 to 5 minute break before repeating the rest of the sets. This workout isn't about speed, only strength, so take your time and keep your technique tip-top!
As this workout is all strength be sure to add some conditioning work during the week, chose anything from "Track Me" to "The Beast". Remember to keep your intensity up and work against the clock.

Good Luck work hard!

"Just Heavy"- Shoulder Press

• One set of 10 with an empty bar
• 50 Ab Layouts
• One set of 10 at 50% max weight
• 40 Ab Layouts
• One set of 8 at 60% max (add 5-10lbs each side)
• 30 Ab Layouts
• One set of 6 at 70% max (add an additional 5-10lbs ea side)
• 20 Ab Layouts
• Two sets of 4 at 80%
• 10 Ab Layouts between both sets
• Three sets of 4 at 90%

The weekly workout is from the old school! One of the first workouts ever written for the Progressive Athlete. Really basic movements, middle of the range reps, only three rounds, not bad! So power through this workout at all out high speeds. Enjoy the "rest" this week!
To add to this try some agility/plyo workouts (an agility ladder would be great, and or agility hurdles) and 400-800 meter sprints. For fun try 5 45lb kettlebell swings and sprint 50 yards, repeat 10 times.
As always, try the workout of the week early in the week and again at the end of the week and compare times for both workouts.

Good Luck work hard!

"The Fanito"

• 20 45lbs kettlebell one arm upright row on Right arm
• 20 45lbs kettlebell one arm upright row on Left arm
• 20 (total) lunge jumps
• 20 bench donkey kicks (hands on bench/box, shoulders over hands, jump heels up to butt)
• 15 of each exercise
• 10 of each exercise

Record time.

This weeks workout sounds pretty easy, but as you'll find, things start getting harder during round 6 or so. Make sure to go to full depth during each exercise. Use the dynomax ball for guidance on the front squats, make sure to break 90 degrees on the dips (hands to front of shoulders), and full lockout over-head during the jerk. Move as fast as you can from one exercise to the next. If you think you can handle it, once you reach the final round of 10 go back to a round of 9 and continue the decent down to 1.
During the week work on other higher rep workouts ("Hack it" and/or "The Basic") along with any cardio that will keep you going for 20 minutes or more (running, swimming, cycling).
As always, try the workout of the week early in the week and again at the end of the week and compare times for both workouts.

Good Luck work hard!

"Time-Out"

• 10-9-8-7-6-5-4-3-2-1 reps of the following:
• Front Squat with 2 35lbs kettlebells in rack position
• Ring dips
• 85lb split jerk
• record time

This weeks workout is "Down Stream". This workout has a mix of sprint speed rowing and explosive exercises. It's desinged with a minute rest (unheard of for this site) so that you can go all out each round. But beware, that minute rest will be the fastest minute of your life! Since this workout is all based on power and sprinting speed, during the week focus more on long workouts (high reps) and Olympic lifting. A good complement to this workout would be "Count Up" and/or maybe just drilling kettlebell snatches and cleans.
As always, try the workout of the week early in the week and again at the end of the week and compare times from both workouts

Good Luck work hard

"Down Stream"

• Row 400 meters
• 10 Full Kettlebell Swings
• 10 push-ups with feet elevated
• 10 squat jumps with full load up squat and full verticle jump
• 1 minute rest
• Repeat as fast as you can for 5 rounds

Finally another strength day! This time it's the big bad deadlifts. As you can see in this workout you will not be lifting your one-rep max at any time. We are going for 10-20lbs under your max lift. Due to the full movement of the deadlift it is important to make sure your set up is good and technique comes before strength. This is not a speed workout, take your time, re-grip if necessary between reps. Between sets make sure you are taking a break, let your body rest before going back at it (this could take anywhere from 1 to 5 mintues). To help with your strength this week, try to drill some bench press and shoulder press strength work. Do your deads on Monday and try again on Friday.

Good Luck, work hard!

"Just Heavy" - (Deadlifts)

• One set of 10 at 50% max weight
• One set of 8 at 60% max (add 10-20lbs each side)
• One set of 6 at 70% max (add an additional 10-20lbs ea side)
• Two sets of 4 at 80%
• Three sets of 4 at 90%

This weekly workout is a nasty one. While it may only take minutes of your life, they will be some of the roughest minutes you can imagine. As always, you'll want to move from one set of exercises right to the next. However, starting with 30 reps is really tough so if you can't quite finish all the reps without throwing the bar down and shaking things out don't get discouraged. This workout is just as much mental as it is physical. In conjunction with this workout, work on timed hill running (or incline on the treadmill). Nothing less than 45 seconds and nothing more than 2 minutes (as you should have a pretty decent grade of incline).
As always, try the workout early in the week and again at the end of the week and compare times for both workouts.

Good Luck work hard

"Thrasher" - 30/20/10

• 30 85lbs thrusters
• 30 burpees
• 30 115lb back squats
• 20 Thrusters
• 20 burpees
• 20 back squats
• 10 thrusters
• 10 burpees
• 10 back squat

Record time.

Don't let the name fool you, the rest we speak of here is the abdominal tyrant, the Ab Layout. Your time on this workout will be heavily dependant on how fast and efficiently you can row. Remember to drive off your feet during the row with power like you would use in a deadlift. As soon as you get done with each round of rowing toss yourself back on the floor and take a "rest" with some abs! Since this workout has a ton to do with endurance and explosive strength of the row, make sure you drill deadlifts and kettlebell cleans this week.
As always, try the workout of the week early in the week and again at the end of the week and compare times for both workouts.

Good Luck work hard

"Rest"

• Row 200 meters
• 50 Ab Layouts
• Row 400 Meters
• 50 Ab Layouts
• Row 600 Meters
• 50 Ab Layouts
• Row 800 Meters
• 50 Ab Layouts
• Row 1000 Meters
• 50 Ab Layouts

This weeks workout is "Count Up." The exercises are pretty basic, but the rep range gets pretty high. The kettlebell should be 35-45lbs and the box should be at least 24 inches high. The goal will be to go through each exercise as quick as possible and move to the next. You'll find that things will go well until the gymnastic push ups, then you'll realize just how much fun this workout can be. Because of the high reps (especially the full body/cardio inensive burpee) we recommend that the other workouts during this week consist of other full body movements; such as burpees, thrusters, wall ball, and or clean and jerks.
As always, try the workout of the week early in the week and again at the end of the week and compare times for both workouts.

Good Luck work hard

"Count Up"

• 10 pull-ups
• 20 Full Kettlebell Swings
• 30 Box jumps
• 40 Gymnastic push-ups
• 50 sit-ups
• 60 Burpees
• 10 pull-ups

This weeks workout is "No Joke," and its literally no joke. It was chosen because of the leg-strength taxation combined with the sprint. This workout will test your lower body muscle endurance as well as your sprinting abilities. Attempt to keep all 3 of your 400's as fast as possible. If you can manage it, wear a weight vest for the full workout or at least while performing the exercises. Rest as little as possible between rounds (no rest is preferred). During the week you may want to try some lower body strength workouts and/or some basic kettlebell swings with rowing sprints inbetween sets.
As always, try the workout of the week early in the week and again at the end of the week and compare times for both workouts.

Good luck, work hard!

"No Joke" - wear a 20lb weight vest if possible.

• 20 air squats
• 20 pushups
• 20 one leg squats
• run 400 meters
• 20 overhead squats - 90lbs
• 20 rotating pushups
• 20 sumo squats - 90lbs
• run 400 meters
• 20 front squats - 90lbs
• 20 staggered stance pushups
• 20 one legged squat jumps
• run 400 meters

The weekly workout this week is “Boy Oh Boy”. It’s for all you men out there that have been dying for some time to work on their bench press! Here it is, a strict strength day. However during this workout you will still attempt to move from one set of exercises to the next with little to no rest. But your main goal will be to perform each exercise with good technique and at close to max weights (pick a weight that while fresh you can do maybe 8 reps of). Your back squats should be to depth each time, use a dynomax ball if possible (depth below 90 degrees in knees). During the week work on other strength exercises such as deadlifts, shoulder press, and thrusters (a nice combo of both squats and shoulder strength).

As always try the Workout Of The Week early in the week and again at the end of the week. Comparrison of times for these workouts will not be as telling as for the other workouts. You will base progress on how much weight is being lifted (if you can use a heavier weight for the second time you attempt this workout) or by the improvement in form. However it’s a good idea to continue to time the workout to keep yourself from “slacking off”.


Good luck, work hard!

"Boy oh Boy"

• 6 back squats (weight should be at about 80%)
• 6 Bench Press (weight should be again at about 80%)
• 10 Knees to elbows

Repeat 7 Rounds.

This week’s workout is "The Beast." This workout is designed to test your muscle endurance as well as keeping up the "sprint" pace of the workout. It should start out relatively easy, which may make you think, "I can't believe TheProgressiveAthlete bothered posting this." But I assure you that thought will come back to bite you around round 6. Be sure and try to transfer from one exercise to the next as fast as possible. Try to keep the bar off the ground when you go from highpulls to the push press. To compliment this weeks workout, try running some hills and or do some agility/plyometric workouts throughout the week.
As always try the Workout Of The Week early in the week and again at the end of the week. Compare times for both workouts.

Good luck, work hard!

"The Beast"

Seperate rounds of 1-2-3-4-5-6-7-8-9-10 reps... then back to zero.


• Sumo deadlift highpull - 90lbs
• Push Press - 90lbs
• Kipping Pullups

Once you finish the final 10 reps, take a two minute break then work your way back down to zero.

This week’s workout is The Frickin 50. In this endurance workout the goal should be to move from one exercise right into the next. If you cannot finish all 50 reps of an exercise take a break (as minimal as possible) and go right back to it. Do not move to the next exercise until all 50 reps have been completed. The exercises picked for this workout will not only test your muscle endurance, but also your upper body strength. To complement this workout, try some of the ProgressiveAthlete strength workouts as well, and add at least one day of long cardio (a race pace 5-10K would be perfect).
As always try the Workout Of The Week early in the week and again at the end of the week. Compare times for both workouts.

Good luck, work hard!

"Frickin 50"

• 50 squat jumps
• 50 Sandbag cleans (45lbs)
• 50 Ball pikes
• 50 Tricep push-ups
• 50 Box jumps
• 50 Ball slams
• 50 Shoulder press (25lbs)
• 50 Jumping pull-ups
• 50 Ab Layouts

This week’s focus will be the 200 meter sprint. We added in some kettlebell work to continue to build strength with the bell and better your kettlebell technique. However your main goal will be to attempt to keep each sprint time around the same pace. This is a short sprint (but just long enough to create quite a burn) so give it your all each round. To complement this workout try some of the other ProgressiveAthlete running/rowing workouts during the week.
As always try the Workout Of The Week early in the week and again at the end of the week. Compare times for both workouts.

Good luck, work hard!

"Rounders"

• sprint half a lap (200 meters)
• 20 full kettlebell swings
• 20 kettlebell upright row with squat catch
• 10 pushups

total of 6 rounds.

record time.

This weeks focus is on kettlebell work and high intensity short duration cardio.  Use any of the KB workouts from the workouts section, or focus stricly on your technique.  The written workout for this week concentrates on working your high output cardio.  Try the workout on M:onday, record your time and see if you can beat it later in the week.  Dont forget to drill other kettlebell exercises throughout the week.  Good luck, and work hard!

"The A-Train"

• 20 straight leg deadlift 100lbs
• 15 jumping pull ups
• 12 KB shoulder press 25-35lbs (both arms)
• 15 deadlift 100lbs
• 10 jumping pullups
• 8 KB shoulder press
• 10 deadlift
• 8 jumping pullups
• 6 KB shoulder press