Tuesday 160419

Taylor

4 rounds for time of:

Run 400 meters

5 burpee muscle-ups

If you've got a 20-lb. vest or body armor, wear it.

Monday 160418

Overhead squat 1-1-1-1-1 reps

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

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

Try to increase the load on each of the fifteen sets.

Saturday 160416

Complete as many rounds as possible in 20 minutes of:

10 L pull-ups

10 handstand push-ups

20 hip extensions

Friday 160415

Complete as many rounds as possible in 10 minutes of:

12 dumbbell deadlifts

9 dumbbell hang squat cleans

6 dumbbell push jerks

Thursday 160414

Complete as many rounds as possible in 20 minutes of:

15-foot rope climbs, 2 ascents

10 ring dips

20 GHD sit-ups

Tuesday 160412

Clean and jerk 1-1-1-1-1-1-1 reps

Monday 160411

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Maupin

Maupin

4 rounds for time of:

Run 800 meters

49 push-ups

49 sit-ups

49 squats

Friday 160408

Deadlift 1-1-1-1-1-1-1 reps

Thursday 160407

3 rounds for time of:

20 strict ring dips

20 strict chest-to-bar pull-ups

10 barbell Turkish get-ups, 75 lb.