Monday 171030

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

Saturday 171028

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00, 35-lb. dumbbell push jerks

From 3:00-4:00, pull-ups

From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Friday 171027

Front squat 3-3-3-3-3 reps

Thursday 171026

Complete as many rounds as possible in 7 minutes of:

115-lb. sumo deadlift high-pulls, 5 reps

5 strict handstand push-ups

Tuesday 171024

For time:

400-meter run

100-meter farmers carry, 70-lb. dumbbells

800-meter run

100-meter farmers carry, 70-lb. dumbbells

400-meter run

Monday 171023

Power clean 10-5-3-1-1-1-3-5-10 reps

Sunday 171022

For time:

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

Friday 171020

5 rounds for time of:

30-yard weighted lunge, 50-lb. dumbbells

60-yard shuttle sprint (5-10-15 yards)

Thursday 171019

Back squat 10-10-10-10-10 reps

Wednesday 171018

For time:

60 push-ups

50 dips

40 handstand push-ups

30 bench presses, 155 lb.

20 jerks, 155 lb.

10 push presses, 155 lb.