Friday 170728

3 rounds for time of:

1,200-m run

20 L pull-ups

30 hip extensions, holding a 25-lb. plate

Thursday 170727

5 rounds for time of:

200-meter farmers carry

20 deficit push-ups, hands on dumbbells

10 push jerks

Use 60-lb. dumbbells for the farmers carry and push jerks.

Wednesday 170726

Complete as much as possible in 12 minutes of:

1 weighted muscle-up

5 medicine-ball cleans

2 weighted muscle-ups

10 medicine-ball cleans

3 weighted muscle-ups

15 medicine-ball cleans

4 weighted muscle-ups

20 medicine-ball cleans

Etc., adding one muscle-up and 5 med-ball cleans each round.

Use a 20-lb. ball for both exercises.

Monday 170724

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats, 135 lb.

Sunday 170723

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

Saturday 170722

Swim as far as possible in 30 minutes

Thursday 170720

Complete as many rounds as possible in 15 minutes of:

30 squats

20 handstand push-ups

10 deadlifts, 225 lb.

Wednesday 170719

4 rounds for time of:

25 GHD sit-ups

15-ft. rope climb, 3 ascents

400-meter run

Tuesday 170718

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

Sunday 170716

For time:

50 jumping alternating lunges, 50 steps

50 pull-ups

50 push presses, 95 lb.

50 hip extensions

50 burpees