Thursday 151126

Run for 35 minutes

Every 5 minutes, stop and perform 15 burpees

Tuesday 151124

5 rounds of:

30 wall-ball shots, 20-lb. ball

5 squat snatches

Rest 2 minutes

Monday 151123

12-9-6 reps for time of:

225-lb. squat cleans

Muscle-ups

Sunday 151122

Complete as many rounds as possible in 10 minutes of:

20 box jumps, 24-inch box

10 handstand push-ups

Friday 151120

Deadlift 1-10-1-20-1-30 reps

Thursday 151119

4 rounds, each for time of:

1-mile bike

Rest as needed between efforts. Use a stationary bike or find 1-mile course to repeat each round.

Wednesday 151118

Back squat 1-10-1-20-1-30 reps

Monday 151116

4 rounds, each for time of:

1,000-meter row

Rest as needed between efforts.

Sunday 151115

Push press 1-10-1-20-1-30 reps

Saturday 151114

4 rounds, each for time of:

200-yard swim

Rest as needed between efforts.