Wednesday 170621

5 rounds for time of:

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

30 pull-ups

Tuesday 170620

Tabata squats holding a 45-lb. plate

Weighted dip 3-3-3-3 reps

Sunday 170618

3 rounds for time of:

30 kettlebell swings, 1.5 pood

20 triple-unders

Run 400 meters

Saturday 170617

Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

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

Try to increase the load on each of the fifteen reps.

Scotty

Scotty

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar

Wednesday 170614

In front of a clock set for 12 minutes:

1 minute of double-unders

1 minute of 50-lb. dumbbell snatches

2 minutes of double-unders

2 minutes of 50-lb. dumbbell snatches

3 minutes of double-unders

3 minutes of 50-lb. dumbbell snatches

Tuesday 170613

5 attempts at each of the following:

Broad jump 50 ft. in as few jumps as possible

3 pull-ups as slow as possible

Max set of strict freestanding handstand push-ups

Rest as needed between attempts.

Monday 170612

4 rounds for time of:

30 push-ups

115-lb. front squats, 20 reps

115-lb. push presses, 20 reps

30 GHD sit-ups

Saturday 170610

5 rounds for reps of:

1 minute of box jumps, 24-in. box

1 minute of wall-ball shots, 20-lb. ball

1 minute of rowing (calories)

Rest 1 minute

Friday 170609

Back squat 5-5-5-5-5 reps