Scooter

Scooter

On a 35-minute clock with a partner:

Complete as many rounds as possible in 30 minutes of:

30 double-unders

15 pull-ups

15 push-ups

100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Wednesday 151014

5 rounds for time of:

45-lb. barbell overhead walking lunges, 50 feet

21 burpees

Let trailing knee gently kiss the ground on each lunge.

Tuesday 151013

5 rounds for time of:

Run 800 meters

205-lb. bench presses, 10 reps

45-lb. weighted pull-ups, 10 reps

Sunday 151011

5 rounds for time of:

225-lb. deadlifts, 10 reps

75-lb. snatches, 10 reps

10 handstand push-ups

75-lb. snatches, 10 reps

Horton

Horton

9 rounds for time with a partner of:

9 bar muscle-ups

11 clean and jerks, 155 lb.

50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Friday 151009

Front squat 7-7-7-7-7 reps

Wednesday 151007

For time:

185-lb. deadlifts, 30 reps

Row 30 calories

95-lb. overhead squats, 30 reps

Tuesday 151006

Thruster 5-5-5-5-5 reps

Monday 151005

Complete as many rounds as possible in 30 minutes of:

12 walking-lunge steps

15 GHD sit-ups

15 hip extensions

5 muscle-ups

Helton

Helton

3 rounds for time of:

Run 800 meters

50-lb. dumbbell squat cleans, 30 reps

30 burpees