Tuesday 160913

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Sunday 160911

Hang power clean 1-1-1-1-1-1-1 reps

Saturday 160910

5 minutes of rowing

5 minutes of push presses

There is no rest between exercises.

Men use 115 lb. Women use 80 lb.

Friday 160909

For time:

100 double-unders

25 toes-to-bars

25 deadlifts

50 box jump overs

Men use 225 lb. for deadlifts and a 24-in. box.

Women use 155 lb. for deadlifts and a 20-in. box.

Wednesday 160907

21-15-9 reps for time of:

Bar-facing-burpees

Overhead squats

Chest-to-bar pull-ups

Men use 95 lb., Women use 65 lb.

Tuesday 160906

4 rounds, each for time of:

800-meter run

Rest as needed between efforts.

Monday 160905

Overhead squat 5-5-5-5-5 reps

Nickman

Nickman

With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of:

200-meter farmers carry with both dumbbells

35-lb. weighted pull-ups, 10 reps

55-lb. dumbbell power snatches, 20 reps, alternating arms

Friday 160902

4 rounds, each for time, of:

1-mile bike

Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

Thursday 160901

Complete as many rounds as possible in 10 minutes of:

95-lb. power snatches, 10 reps

10 burpees