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.

Monday 171016

Complete as many rounds as possible in 20 minutes of:

15 burpees

30-calorie row

Sunday 171015

For time:

15-foot L-sit rope climb, 4 ascents

15-foot legless rope climb, 8 ascents

15-foot rope climb, 12 ascents

Saturday 171014

For time:

60 single-leg squats, alternating

50 wall-ball shots, 20-lb. ball

40 box jumps, 24-in. box

30 deadlifts, 185 lb.

20 power cleans, 185 lb.

10 front squats, 185 lb.

Thursday 171012

5 rounds for time of:

25 kettlebell swings, 2 pood

25 GHD sit-ups

25 back extensions

25 knees-to-elbows

Wednesday 171011

On a 15-minute clock, for max reps each round:

From 0:00-3:00, run 400 meters then do pull-ups

       Rest 1 minute

From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks

       Rest 1 minute

From 8:00-11:00, run 400 meters then do pull-ups

       Rest 1 minute

From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks

Tuesday 171010

Overhead squat 1-1-1-1-1-1-1 reps

Sunday 171008

5 rounds for time of:

20 wall-ball shots, 20-lb. ball to 10-ft. target

75-lb. sumo deadlift high pulls, 20 reps

20-inch box jumps, 20 reps

75-lb. push presses, 20 reps

Row 20 calories

Rest 1 minute

Saturday 171007

Complete as many rounds as possible in 15 minutes of:

50-ft. handstand walk

50-ft. broad jump

50-ft. lunge