Tuesday 160830

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

Rest 1 minute between efforts.

Monday 160829

Overhead squat 3-3-3-3-3 reps

Sunday 160828

10 rounds for time of:

155-lb. power cleans, 5 reps

10 walking lunges

DVB

DVB

For time:

Run 1 mile with a 20-lb. medicine ball

Then, 8 rounds of:

  10 wall-ball shots

  1 rope ascent

Run 800 meters with a 20-lb. medicine ball

Then, 4 rounds of:

  10 wall-ball shots

  1 rope ascent

Run 400 meters with a 20-lb. medicine ball

Then, 2 rounds of:

  10 wall-ball shots

  1 rope ascent

Thursday 160825

For time:

50 box jumps, 24-inch box

25 handstand push-ups

40 box jumps, 24-inch box

20 handstand push-ups

30 box jumps, 24-inch box

15 handstand push-ups

20 box jumps, 24-inch box

10 handstand push-ups

10 box jumps, 24-inch box

5 handstand push-ups

Wednesday 160824

Deadlift 3-3-3-3-3 reps

Monday 160822

From 0:00-3:00, perform 3 rounds of:

    3 pull-ups

    6 push-ups

    9 squats

From 3:00-6:00, perform 3 rounds of:

    4 pull-ups

    8 push-ups

    12 squats

From 6:00-9:00, perform 3 rounds of:

    5 pull-ups

    10 push-ups

    15 squats

From 9:00-12:00, perform 3 rounds of:

    6 pull-ups

    12 push-ups

    18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Sunday 160821

For time:

135-lb. squat cleans, 10 reps

50 GHD sit-ups

135-lb. squat cleans, 8 reps

40 GHD sit-ups

135-lb. squat cleans, 6 reps

30 GHD sit-ups

135-lb. squat cleans, 4 reps

20 GHD sit-ups

135-lb. squat cleans, 2 reps

10 GHD sit-ups

Saturday 160820

For time:

30 strict muscle-ups

Thursday 160818

5 rounds, each for time, of:

Run 800 meters

Rest 3 minutes