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

Friday 141121

3 rounds for time of:

50 GHD sit-ups

25 strict handstand push-ups

Thursday 141120

Overhead squat 3-3-3-3-3 reps