Kutschbach

Kutschbach

7 rounds for time of:

11 back squats, 185 lb.

10 jerks, 135 lb.

Saturday 150919

5 rounds for time of:

15-ft. rope climb, 1 ascent

12 toes-to-bars

15-ft. rope climb, 1 ascent

50-lb. dumbbell squat cleans, 12 reps

Thursday 150917

5 rounds, each for time, of:

Row 750 meters

Rest 3 minutes

Wednesday 150916

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

Tuesday 150915

For time:

Run 1 mile

100 sit-ups

100 back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.

Sunday 150913

Complete as many reps as possible in 10 minutes of:

5 thrusters

5 chest-to-bar pull-ups

10 thrusters

10 chest-to-bar pull-ups

15 thrusters

15 chest-to-bar pull-ups

20 thrusters

20 chest-to-bar pull-ups

Etc., adding 5 reps to each exercise each round.

Men use 95 lb., women use 65 lb.

Saturday 150912

12-9-6 reps for time of:

Muscle-ups

275-lb. deadlifts

Each time you break a set of muscle-ups, perform 3 "penalty" deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.

Friday 150911

Complete as many reps as possible in 20 minutes of:

135-lb. clean and jerks, 15 reps

Rest 1 minute

155-lb. clean and jerks, 15 reps

Rest 1 minute

185-lb. clean and jerks, 15 reps

Rest 1 minute

225-lb. clean and jerks, 15 reps

Rest 1 minute

245-lb. clean and jerks, 15 reps

Rest 1 minute

265-lb. clean and jerks, 15 reps

Wednesday 150909

For time:

100 double-unders

50-calorie row

25 step-ups with 45-lb. dumbbells to 24-inch box

Tuesday 150908

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.