Saturday 170715

27-21-15-9 reps for time of:

95-lb. squat cleans

Ring dips

Friday 170714

For time:

50 box jumps, 30-in. box

50 kettlebell swings, 2 pood

50 knees-to-elbows

50 wall-ball shots, 30-lb. ball

50 burpees

Wednesday 170712

Hang power clean 1-1-1-1-1 reps

Hang power snatch 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Tuesday 170711

For time:

5 strict muscle-ups

50 double-unders

4 strict muscle-ups

40 double-unders

3 strict muscle-ups

30 double-unders

2 strict muscle-ups

20 double-unders

1 strict muscle-up

10 double-unders

Monday 170710

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

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Dallas 5

Dallas 5

5 minutes of:

          Burpees

Then, 5 minutes of:

           7 deadlifts, 155 lb.

           7 box jumps, 24-in. box

Then, 5 minutes of:

           Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

           7 snatches, 75 lb.

           7 push-ups

Then, 5 minutes of:

          Rowing (calories)

Complete as many reps as possible at each 5-minute  station. Rest 1 minute between stations.

Friday 170707

8 rounds of:

Run 400 meters

Rest 90 seconds

Thursday 170706

Bench press 3-3-3-3-3 reps

Rich

Rich

For time:

13 squat snatches, 155 lb.

Then, 10 rounds of:

        10 pull-ups

        100-meter sprint

Then, 13 squat cleans, 155 lb.

Monday 170703

For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.