Friday 171006

15-12-9 reps for time of:

135-lb. power cleans

135-lb. thrusters

Wednesday 171004

Complete as many rounds as possible in 12 minutes of:

10-cal. bike

15 push-ups

20 single-leg squats, alternating

Tuesday 171003

For time:

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 2 minutes

Run 1,200 meters

Rest 3 minutes

Run 1,600 meters

Monday 171002

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs

3 deadlifts

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

Men use 24-in. box and deadlift 225 lb.

Women use 20-in. box and deadlift 155 lb.

Saturday 170930

For time:

1,000-meter row

50 thrusters

30 chest-to-bar pull-ups

Men thruster 45 lb.

Women thruster 35 lb.

Friday 170929

For max reps and load:

2 minutes of handstand push-ups

Rest 2 minutes

2 minutes of double-unders

Rest 2 minutes

2 minutes to find 1-rep-max back squat

Thursday 170928

21-15-9 reps for time of:

Single-arm dumbbell snatches

Bar muscle-ups

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Andy

Andy

For time, wearing a 20-lb. vest:

25 thrusters, 115 lb.

50 box jumps, 24 in.

75 deadlifts, 115 lb.

1.5-mile run

75 deadlifts, 115 lb.

50 box jumps, 24 in.

25 thrusters, 115 lb.

Monday 170925

For time:

50-cal. row

50 toes-to-bars

Sunday 170924

For time:

50 wall-ball shots

15 cleans, 135 lb.

50 wall-ball shots

10 cleans, 185 lb.

50 wall-ball shots

5 cleans, 225 lb.

Men use 20-lb. ball to 10-ft. target

Women use 14-lb. ball to 9-ft. target and clean 95-135-155 lb.