Thursday 181025

Deadlift 1-1-1-1-1-1-1 reps

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Related:

• The Deadlift

Tuesday 181023

Complete as many rounds as possible in 7 minutes of:

20 dumbbell push presses

40 double-unders

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells

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Related:

• The Dumbbell Push Press

Monday 181022

Complete as many rounds as possible in 20 minutes of:

25-cal. row

25 hip extensions

25 GHD sit-ups

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Related:

• The GHD Hip Extension

• The GHD Sit-Up

Sunday 181021

Back squat 1-1-1-1-1-1-1 reps

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Related:

• The Back Squat

Friday 181019

Tabata push jerk

Rest 3 minutes

Tabata chest-to-bar pull-up

Rest 3 minutes

Tabata push-up

Rest 3 minutes

Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.

Women: 65 lb.

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Related:

• Tabata With Erik Preston

• Read: Metabolic Conditioning

Thursday 181018

4 rounds for time of:

20 squat cleans

800-m run

Men: 115 lb.

Women: 75 lb.

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Related:

• Efficiency Tips: Barbell Cycling

• The Clean

Wednesday 181017

3 rounds of:

2 minutes of rope climbs

2 minutes of Turkish get-ups

Rest 2 minutes

Men: 15-ft. rope, 50-lb. dumbbell

Women: 15-ft. rope, 35-lb. dumbbell

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Related:

• The Rope Climb (Wrapping)

• The Turkish Get-Up

Monday 181015

Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders

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Related:

• The Single-Dumbbell Overhead Squat

• Read: The Role of Bench Press in Strength Training

Sunday 181014

3 rounds for time of:

1,000-m row

50 sumo deadlift high pulls

25 pull-ups

Men: 75-lb. SDHP

Women: 55-lb. SDHP

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Related:

• The Sumo Deadlift High Pull: Core to Extremity

• "Why Sumo Deadlift High Pull?"

Saturday 181013

For time:

3-minute handstand hold

100 squats

50-meter handstand walk

100 squats

30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

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Related:

• Read: How Long Can You Handstand It?

• Handstand Walk Progression