Friday 091204

Row 1000 meters

Then three rounds, 21, 15, and 9 reps of:

GHD Situps

Back Extensions

Thursday 091203

Complete three rounds for time of:

Run 800m

155 pound Power cleans, 21 reps

Wednesday 091202

Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:

Thrusters right arm

Thrusters left arm

"One-hand" pull-up right arm (left hand grabs the right wrist)

"One-hand" pull-up left arm (right hand grabs the left wrist)

Monday 091130

Front squat 3-3-3-3-3 reps

Sunday 091129

"Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L 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.

Thursday 091126

Complete as many rounds as possible 20 minutes of:

15 Double-unders

15 GHD Sit-ups

15 Back extensions

Wednesday 091125

400 meter Walking lunge

Tuesday 091124

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Sunday 091122

Complete as many rounds as possible in twenty minutes of:

25 Burpees

Body weight back squat, 15 reps