Sunday 090118

Hang power clean 1-1-1-1-1-1-1 reps

Friday 090116

For time:

10 GHD Sit-ups

10 Hip & Back Extensions

95 pound Thrusters, 30 reps

50 Pull-ups

30 GHD Sit-ups

30 Hip & Back Extensions

95 pound Thrusters, 20 reps

35 Pull-ups

50 GHD Sit-ups

50 Hip & Back Extensions

95 pound Thrusters, 10 reps

20 Pull-ups

Wednesday 090114

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

Tuesday 090113

For time:

155 pound Power clean 15 reps

30 Ring dips

155 pound Power clean 12 reps

24 Ring dips

155 pound Power clean 9 reps

18 Ring dips

155 pound Power clean 6 reps

12 Ring dips

155 pound Power clean 3 reps

6 Ring dips

Monday 090112

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling [wmv] [mov]

Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Saturday 090110

Run 5 K

Friday 090109

Front Squat 5-5-5-5-5 reps

Thursday 090108

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Tuesday 090106

Complete four rounds for time:

Run 400 meters

15 Handstand Push-ups

15 ft Rope Climb, 2 ascents

Monday 090105

Hang power clean 1-1-1-1-1-1-1 reps