Tuesday 161011

Complete rounds for 20 minutes of:

5 pull-ups

10 push-ups

15 squats

20 pulls on the rower

Score is total calories rowed.

Sunday 161009

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders

75-lb. power snatches, 15 reps

Saturday 161008

Complete as many rounds as possible in 20 minutes of:

5 clean and jerks

10 toes-to-bars

Rest 30 seconds

Men use 185 lb. Women use 135 lb.

Friday 161007

Complete as many reps as possible in 10 minutes of:

Muscle-ups

Wednesday 161005

For time:

50 wall-ball shots

50 deadlifts, 185-lb.

50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

Tuesday 161004

Overhead squat 5-5-5 reps

Snatch balance 3-3-3 reps

Hang squat snatch 1-1-1 reps

Monday 161003

Complete as many rounds as possible in 25 minutes of:

45-lb. thrusters, 25 reps

25 burpees

45-lb. sumo deadlift high pulls, 25 reps

Saturday 161001

Complete as many rounds as possible in 25 minutes of:

35-lb. single-arm dumbbell overhead lunges, 25 steps

Row 25 calories

35-lb. weighted sit-ups, 25 reps

Friday 160930

Weighted chest-to-bar pull-up 1-1-1-1-1 reps

Weighted dip 1-1-1-1-1 reps

Run 1 mile for time

Thursday 160929

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