Monday 141215

Ring-dip ladder

Rest 5 minutes

3/4 body-weight hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Sunday 141214

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Spehar

Spehar

For time:

135-lb. thrusters, 100 reps

100 chest-to-bar pull-ups

Run 6 miles

Partition the thrusters, pull-ups and run as needed.

Thursday 141211

3 rounds for time of:

Row 50 calories

150 double-unders

50 walking lunges

Wednesday 141210

In front of a clock set for 12 minutes with a 135-lb. barbell:

1 minute of squat cleans

1 minute of push jerks

2 minutes of squat cleans

2 minutes of push jerks

3 minutes of squat cleans

3 minutes of push jerks

Tuesday 141209

Barbell Turkish get-up 1-1-1-1-1-1-1 reps

Sunday 141207

For time:

Row 1,000 meters

40-lb. dumbbell snatches, 50 reps

Row 750 meters

40-lb. dumbbell snatches, 35 reps

Row 500 meters

40-lb. dumbbell snatches, 20 reps

These are one-arm squat snatches, alternating arms.

Saturday 141206

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

95-lb. back squats, 20 reps

30 double-unders

Friday 141205

Split jerk 5-5-5-5-5 reps

Wednesday 141203

For time:

Row 1,000 meters

30 dips

75-lb. sumo deadlift high-pulls, 30 reps

30 handstand push-ups

75-lb. power snatches, 30 reps

30 burpees

30 pull-ups

75-lb. thrusters, 30 reps