Monday 100222

Run or Row 5K

Garrett

"Garrett"

Three rounds for time of:

75 Squats

25 Ring handstand push-ups

25 L-pull-ups

Friday 100219

Five rounds for max reps of:

2/3 Body weight thruster

Pull-ups

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Wednesday 100217

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Monday 100215

For time:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

Sunday 100214

Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps

Saturday 100213

1 rep-max Snatch

Ten minute time limit, not including warm up.

Thursday 100211

Five rounds for time of:

Row 500 meters

135 pound Power clean, 12 reps

95 pound Thruster, 15 reps

Wednesday 100210

For time:

50 Wall ball shots, 20 pound

25 L Pull-ups

40 Wall ball shots, 20 pound

20 L Pull-ups

30 Wall ball shots, 20 pound

15 L Pull-ups

20 Wall ball shots, 20 pound

10 L Pull-ups