For Time
15 Cleans (155/100 lb)
30 Toes-to-Bars
30 Box Jumps (24/20 in)
15 Muscle-Ups
30 Dumbbell Push Presses (2x40/25 lb)
30 Double-Unders
15 Thrusters (135/95 lb)
30 Pull-Ups
30 Burpees
300 foot Overhead Walking Lunges (45/25 lb)

For Time
30 Squat Clean-and-Jerks (155/100 lb)

For Time
750 meter Hill Run
Time Cap: 20 minutes

21-15-9 Reps for Time
Thrusters (95/65 lb)
Chest-to-Bar Pull-Ups
Time Cap: 12 minutes

5 Rounds for Time
5 Deadlifts (275/185 lb)
10 Burpees

Sunday 210110

Ellen

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs   ♂ 50-lb. DBs

Post time to comments.



Scaling:

Reduce the reps and/or loading to complete this workout in 12-15 minutes. Each set of snatches and thrusters should be completed in only 1-2 sets with minimal rest in between.

Intermediate Option:

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 20-lb. DBs   ♂ 35-lb. DBs

Beginner Option:

3 rounds for time of:

10 burpees

12 dumbbell snatches

9 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 10-lb. DBs   ♂ 20-lb. DBs

Friday 210108

For time:

Run 3,000 meters

Post time to comments.



Scaling:

This is not a full sprint but should still be run at a faster pace than your 5K. Reduce the distance to complete the run in around 15 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:

Jog 2,000 meters

Thursday 210107

Lyla

10-9-8-7-6-5-4-3-2-1 reps for time of:

Muscle-ups

Bodyweight clean and jerks

Post time to comments.



Scaling:

This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND gymnastics pushing exercises.

Intermediate Option:

7-6-5-4-3-2-1 reps for time of:

Muscle-ups

¾ bodyweight clean and jerks

Beginner Option:

7-6-5-4-3-2-1 reps for time of:

Jumping pull-ups

Knee push-ups

⅓ bodyweight clean and jerks

Wednesday 210106

21-15-9 reps for time of:

Wall-ball shots

Row (calories)

♀ 20-lb. ball to 9-ft. target

♂ 30-lb. ball to 10-ft. target

Post time to comments.



Scaling:

This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.

Intermediate Option:

21-15-9 reps for time of:

Wall-ball shots

Row (calories)

♀ 14-lb. ball to 9-ft. target

♂ 20-lb. ball to 10-ft. target

Beginner Option:

15-12-9 reps for time of:

Wall-ball shots

Row (calories)

♀ 6-lb. ball to 9-ft. target

♂ 10-lb. ball to 10-ft. target

Monday 210104

Barbara Ann:

5 rounds, each for time, of:

20 handstand push-ups

30 deadlifts (95/135 lb.)

40 sit-ups

50 double-unders

Rest precisely 3 minutes between rounds.

Post time to comments.



Scaling:

Reduce the reps and loading so you can complete each round quickly and in nearly unbroken sets. Each round should be a sprint, with rest occurring only in the 3 minutes between rounds. Reduce the total number of rounds to maintain speed rather than slogging through all 5.

Intermediate Option:

4 rounds, each for time, of:

10 handstand push-ups

20 deadlifts (95/135 lb.)

30 sit-ups

40 double-unders

Beginner Option:

3 rounds, each for time, of:

20 knee push-ups

20 deadlifts (45/65 lb.)

20 sit-ups

50 single-unders