Monday 150907

Complete as many rounds as possible in 15 minutes of:

155-lb. squat cleans, 5 reps

5 burpees, jumping over the barbell

Saturday 150905

Snatch balance 3-3-3-3-3 reps

Chelsea

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.

If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

Compare to 150818.

Gwen

Gwen

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Tuesday 150901

Swim as far as possible in 30 minutes

Monday 150831

21-15-9 reps for time of:

Body-weight bench presses

Bar muscle-ups

Sunday 150830

45-30-15 reps (or seconds) for time of:

GHD sit-ups

Hip extensions

L-sit hold (seconds)

Plank hold (seconds)

Friday 150828

For time:

100 wall-ball shots, 30-lb. ball

Thursday 150827

4 rounds for time of:

15 box jumps, 36-inch box

Run 400 meters

Wednesday 150826

Front squat 5-5-5-5-5 reps