Manuel

Manuel

5 rounds of:

3 minutes of rope climbs

2 minutes of squats

2 minutes of push-ups

3 minutes to run 400 meters

Wear a weight vest or body armor. After the run, rest for the remainder of the 3 minutes before beginning the next round.

Wednesday 161130

50-40-30-20-10 reps for time of:

GHD sit-ups

2-pood kettlebell swings

BSU

BSU

3 rounds for time of:

165-lb. thrusters, 7 reps

15 muscle-ups

165-lb. power snatches, 10 reps

Beat Zhou’s time of 15:05, upload video to YouTube, and post link to comments by Wednesday at 5 p.m. PT. Fastest time will win a trip to China to visit Beijing Sports University. Women use 110 lb. Details here.

Monday 161128

For time:

Row 50 calories

50 handstand push-ups

50 L pull-ups

95-lb. sumo deadlift high pulls, 50 reps

50 inverted burpees

50 toes-to-bars

Row 50 calories

Saturday 161126

10 rounds of:

30 seconds of burpees

Rest 30 seconds

30 seconds of 45-lb. dumbbell thrusters

Rest 30 seconds

Friday 161125

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes

Thursday 161124

Complete as many rounds as possible in 20 minutes of:

50 double-unders

100-ft. walking lunge

100-ft. bear crawl

Hollywood

Hollywood

For time:

Run 2 km

22 wall-ball shots, 30-lb. ball

22 muscle-ups

22 wall-ball shots, 30-lb. ball

22 power cleans,  185-lb.

22 wall-ball shots, 30-lb. ball

Run 2 km

Monday 161121

Push jerk 3-3-3-3-3 reps

Sunday 161120

21-15-9 reps for time of:

275-lb. deadlifts

Burpees, jumping over the barbell