Tuesday 100126

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Monday 100125

Five rounds for time of:

Row 500 meters

135 pound Thruster, 7 reps

Sunday 100124

For time:

225 pound Deadlift, 15 reps

50 Pull-ups

225 pound Deadift, 12 reps

40 Pull-ups

225 pound Deadlift, 9 reps

30 Pull-ups

225 pound Deadlift, 6 reps

20 Pull-ups

225 pound Deadlift, 3 reps

10 Pull-ups

Friday 100122

Three rounds for time of:

50 Double-unders

50 Back extensions

Thursday 100121

3 Rounds for time of:

135 pound Clean and jerk, 10 reps

30 GHD situps

Wednesday 100120

For time:

100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Monday 100118

Deadlift 3-3-3-3-3 reps

Fight Gone Bad!

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 090804.

Saturday 100116

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Thursday 100114

Three rounds for time of:

Walk on hands, 100 feet

Hold handstand against wall for two minutes

15 Handstand push-ups