Friday 160226

Workout 16.1.

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

Men lunge 95 lb.

Women lunge 65 lb.

Wednesday 160224

3 rounds for time of:

Row 1,000 meters

Run 800 meters

Tuesday 160223

5 rounds of:

12 dumbbell snatches

9 bench presses

6 bar muscle-ups

Monday 160222

Snatch balance 1-1-1-1-1-1-1 reps

Saturday 160220

Clean and jerk 3-3-3-3-3 reps

Friday 160219

For time, working on the odd minutes, and resting on the even minutes:

100 chest-to-bar pull-ups

95-lb. push presses, 125 reps

95-lb. back squats, 150 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Thursday 160218

21-15-9 reps for time of:

225-lb. deadlifts

Overhead walking-lunge steps

Burpees, jumping over the barbell

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.

Tuesday 160216

For time:

90 double-unders

9 muscle-ups

9 squat clean thrusters, 65-lb. dumbbells

80 double-unders

8 muscle-ups

8 squat clean thrusters, 65-lb. dumbbells

70 double-unders

7 muscle-ups

7 squat clean thrusters, 65-lb. dumbbells

Monday 160215

Run 5,000 meters

Sunday 160214

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