Monday 171211

4 rounds for time of:

Row 500 meters

155-lb. overhead squats, 10 reps

Sunday 171210

Perform 10 rounds of the following, completing as many reps of each exercise as possible:

30 seconds of toes-to-bars

Rest 30 seconds

30 seconds of dips

Rest 30 seconds

30 seconds of body-weight deadlifts

Rest 30 seconds

30 seconds of handstand push-ups

Rest 30 seconds

Saturday 171209

Complete as many rounds as possible in 10 minutes of:

20 wall-ball shots, 30-lb. ball to 11-ft. target

10 strict pull-ups

Thursday 171207

Back squat 10-8-6-4-2 reps

Shoulder press 10-8-6-4-2 reps

Deadlift 10-8-6-4-2 reps

Wednesday 171206

4 rounds for time of:

400-m run

30 push presses, 65 lb.

20 jumping chest-to-bar pull-ups

Tuesday 171205

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk

15 burpees

30 single-leg squats, alternating

Sunday 171203

Clean and jerk 1-1-1-1-1-1-1 reps

Saturday 171202

Complete as many rounds as possible in 12 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

Men use a 45-lb. barbell and 24-in. box

Women use a 45-lb. barbell and 20-in. box

Friday 171201

Snatch 1-1-1-1-1-1-1 reps

Annie

Annie

50-40-30-20 and 10-rep rounds of:

Double-unders

Sit-ups