Monday 160926

5 rounds for time of:

15 chest-to-bar pull-ups

30 one-legged squats, alternating

Sunday 160925

Complete as many rounds as possible in 20 minutes of:

100 double-unders

100-ft. walking lunge

Time Priority Diane

Time Priority Diane

For reps:

60 seconds of deadlifts, 225 lb.

60 seconds of handstand push-ups

45 seconds of deadlifts, 225 lb.

45 seconds of handstand push-ups

30 seconds of deadlifts, 225 lb.

30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

Thursday 160922

5 rounds for time of:

3 rope climbs

Run 400 meters

Use a 15-ft. rope, and each round perform one of the 3 climbs without assistance from your legs.

Freestyle Fran

Freestyle Fran

45 reps of each for time:

95-lb. thrusters

Pull-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible.

Read “Fooling Around With Fran” to help strategize.

Monday 160919

Run 10K

Sunday 160918

For time:

50 muscle-ups

Saturday 160917

Thruster 5-5-5-5-5 reps

Joshie

Joshie

3 rounds for time of:

40-lb. dumbbell snatches, 21 reps, right arm

21 L pull-ups

40-lb. dumbbell snatches, 21 reps, left arm

21 L Pull-ups

Wednesday 160914

10 80-yard shuttle sprints

Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.