Friday 140926

3 rounds for time of:

Run 400 meters

75-lb. hang power snatch, 21 reps

12 chest-to-bar pull-ups

Thursday 140925

3 rounds for time of:

Run 400 meters

30 squats

115-lb. push press, 20 reps

Wednesday 140924

3 rounds for time of:

Run 400 meters

75-lb. sumo deadlift high pulls, 21 reps

12 burpees, jumping over the barbell

Monday 140922

21-15-9 reps for time of:

115-lb. overhead squats

Toes-to-bars

Sunday 140921

Bench press 2-2-2-2-2-2-2 reps

Saturday 140920

For time:

50 wall-ball shots, 20-lb. ball

155-lb. clean, 30 reps

15 muscle-ups

Thursday 140918

5 rounds for time of:

10 strict handstand push-ups

20 GHD sit-ups

Wednesday 140917

5 rounds of:

10 strict chest-to-bar pull-ups

20 hip-back extensions

Perform the hip-back extensions slowly and methodically.

Tuesday 140916

Clean and jerk 1-1-1-1-1-1-1 reps

Sunday 140914

Every 2 minutes for as long as possible complete:

From 0:00-2:00

   15-ft. rope climb, 2 ascents

   185-lb. front squats, 2 reps

From 2:00-4:00

   15-ft. rope climb, 2 ascents

   185-lb. front squats, 4 reps

From 4:00-6:00

   15-ft. rope climb, 2 ascents

   185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.