Friday 160212

Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers 

30 squats

60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.

Wednesday 160210

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Thursday 160211

Deadlift 10-10-10-10-10 reps

Monday 160208

3 5-minute rounds for max reps at each station:

From 0:00-2:00, run 400 meters then double-unders

From 2:00-3:00, 35-lb. dumbbell push jerks

From 3:00-4:00, pull-ups

From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Sunday 160207

For time:

Row 500 meters

50 GHD sit-ups

Row 1,000 meters

30 GHD sit-ups

Row 2,000 meters

20 GHD sit-ups

Grace

Grace

135-lb. clean and jerks, 30 reps

Thursday 160204

4 rounds for time of:

115-lb. overhead squats, 20 reps

30-inch box jumps, 20 reps

Wednesday 160203

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.

Tuesday 160202

For time:

9 bar muscle-ups

21 push jerks, 115 lb.

7 bar muscle-ups

15 push jerks, 115 lb.

5 bar muscle-ups

9 push jerks, 115 lb.

Sisson

Sisson

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

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