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

Tuesday 141202

Weighted pull-ups 5-5-5-5-5-5-5-5-5-5 reps

Monday 141201

For time:

1.5-pood kettlebell swings, 75 reps

Run 1 mile

1.5-pood kettlebell swings, 75 reps

Saturday 141129

12-9-6 reps for time of:

315-lb. deadlifts

Bar muscle-ups

Jenny

Jenny

Complete as many rounds as possible in 20 minutes of:

45-lb. overhead squats, 20 reps

45-lb. back squats, 20 reps

400-meter run

Thursday 141127

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

Tuesday 141125

Complete as many rounds as possible in 20 minutes of:

95-lb. squat cleans, 10 reps

10 dips

Monday 141124

Deadlift 3-3-3-3-3 reps

Sunday 141123

2 rounds for time of:

205-lb. front squats, 10 reps

10 burpee muscle-ups