Saturday 161105

Complete as many rounds as possible in 15 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

Men use a 45-lb. barbell and 24-in. box

Women use a 35-lb. barbell and 20-in. box

Friday 161104

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

Wednesday 161102

Complete as many rounds as possible in 7 minutes of:

135-lb. sumo deadlift high pulls, 10 reps

135-lb. push presses, 10 reps

Tuesday 161101

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 161031

3 rounds SLOWLY of:

5 strict toes-to-bars

5 strict knees-to-elbows

10 toes-to-bars

10 hip-back extensions

20 back extensions

20 hip extensions

Saturday 161029

Test 3

Tabata squat

Max reps of muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. The Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10-second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Friday 161028

For time:

1,000-m row

50 wall-ball shots

50 box jumps

750-m row

35 wall-ball shots

35 box jumps

500-m row

25 wall-ball shots

25 box jumps

Use a 20-lb. ball and a 24-in. box.

Thursday 161027

Helen

3 rounds for time of:

Run 400 meters

1.5-pood kettlebell swings, 21 reps

12 pull-ups

Tuesday 161025

Complete as many rounds as possible in 10 minutes of:

20 GHD sit-ups

205-lb. squat cleans, 5 reps

Monday 161024

Deadlift 10-5-3-1-1-1-3-5-10 reps