Wednesday 160817

10 rounds for time of:

3 deadlifts

1 back tuck

Tuesday 160816

21-18-15-12-9-6-3 reps for time of:

35-lb. dumbbell burpee / hang squat clean / thrusters

Pull-ups

The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Sunday 160814

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Saturday 160813

5 rounds for time of:

155-lb. clean and jerk, 10 reps

15-ft. legless rope climb, 1 ascent

Friday 160812

Split jerk 3-3-3-3-3-3-3 reps

Wednesday 160810

Make 3 attempts at each of the following:

Max set of single-leg squats on your left leg.

Max set of single-leg squats on your right leg.

Max set of left-arm dumbbell snatches (touch-and-go).

Max set of right-arm dumbbell snatches (touch-and-go).

Max set of strict toes-to-bars.

For the squats, a set ends when your opposite foot touches the ground or you rest excessively at the top. For the snatch, use the heaviest dumbbell that you can find and still get at least 3 reps. Warm up for each and rest as needed between efforts.

Tuesday 160809

7 rounds for reps of:

1 minute of 75-lb. muscle snatches

1 minute of 75-lb. overhead squats

1 minute of burpees, jumping over the barbell

Rest 1 minute

Monday 160808

TK

Complete as many rounds as possible in 20 minutes of:

8 strict pull-ups

8 box jumps, 36-inch box

12 kettlebell swings, 2 pood

Saturday 160806

5 2-minute rounds of:

15-ft. rope climb, 3 ascents

Row for calories

Rest at least 3 minutes between rounds.

Friday 160805

For time:

Run 800 meters

100 push-ups

100-meter bear crawl

Run 800 meters

50 handstand push-ups

50-meter handstand walk

Run 800 meters