Thursday 201105

Tabata back squats, 65 | 95 lb.

Rest 1 minute

Tabata L-sit

Rest 1 minute

Tabata ring rows

Rest 1 minute

Tabata handstand hold

Rest 1 minute

Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For the L-sit and handstand hold, count the number of seconds maintained in the hold.

Wednesday 201104

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Tuesday 201103

Complete as many rounds as possible in 10 minutes of:

5 power snatches

10 overhead walking lunges

1 rope climb, 15-ft. rope

♂ 95 lb.   ♀ 65 lb.

Sunday 201101

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars

10 GHD sit-ups

15 hip extensions

Saturday 201031

Clean and jerk 5-5-3-3-3-1-1-1-1 reps

Mary

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 single-leg squats, alternating

15 pull-ups

OR

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Wednesday 201028

Happy Star

5-7-9-11 reps for time of:

Burpees, jumping over an object

Thrusters, increasing load each round

Run 200 meters at the start of each round

♀ 95-105-110-115-lb. thrusters

♂  135-145-155-165-lb. thrusters

Tuesday 201027

Handstand walk 100 yards

If you fall, restart at the point of contact furthest from the finish.

2007 Reload

2007 Reload

For time:

1,500-meter row

Then, 5 rounds of:

10 bar muscle-ups

7 push jerks

♀ 145 lb. ♂ 235 lb.

Saturday 201024

Run 5,000 meters, preferably on a trail.