Monday 081208

Clean and Jerk 1-1-1-1-1-1-1 reps

Sunday 081207

Complete as many rounds in twenty minutes as you can of:

15 Pull-ups

15 Ring push-ups

15 Back Extensions

15 GHD Sit-ups

Friday 081205

For time:

100 squats

2 muscle-ups

80 squats

4 muscle-ups

60 squats

6 muscle-ups

40 squats

8 muscle-ups

20 squats

10 muscle-ups

Thursday 081204

Five rounds for time of:

50 pound dumbbell, walking lunge, 10 alternating steps

50 pound dumbbell, swing, 15 reps

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Monday 081201

Shoulder Press 1-1-1-1-1-1-1 reps

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Saturday 081129

Deadlift 3-3-3-3-3 reps

Thursday 081127

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Wednesday 081126

"Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps