Wednesday 201223

Complete as many rounds as possible in 7 minutes of:

5 box jumps

3 cleans

♀ 24-in. box, 155 lb.

♂ 30-in. box, 225 lb.

Tuesday 201222

For time:

Row 300 meters

20 push presses

Row 300 meters

15 push presses

Row 300 meters

10 push presses

Row 300 meters

5 push presses

♀ 95 lb.   ♂135 lb.

Monday 201221

Back squat 3-3-3-3-3 reps

Saturday 201219

3 rounds for time of:

10 overhead squats

50 double-unders

♀ 95 lb.   ♂ 135 lb.

Friday 201218

Michael

3 rounds for time of:

Run 800 meters

50 back extensions

50 sit-ups

Thursday 201217

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates to increase range of motion beyond that allowed by your normal deadlift setup.

Tuesday 201215

For 20 minutes:

10 dumbbell thrusters

10 pull-ups

Multiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.

Compare to 031227.

Monday 201214

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Sunday 201213

For time:

20 weighted lunge steps

20 muscle-ups

200-ft. handstand walk

20 hang power cleans

20 box jumps

20 deficit handstand push-ups

20 front squats

♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit

♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit

Friday 201211

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps