Tuesday 080826

Front Squat 10-10-10-10-10 reps

Monday 080825

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Saturday 080823

For time:

Run 800 meters

95 pound Shoulder press, 21 reps

Run 800 meters

95 pound Push press, 21 reps

Run 800 meters

95 pound Push Jerk, 21 reps

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Tuesday 080819

Deadlift 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.

Sunday 080817

Three rounds, 15-12- and 9 reps, for time of:

135 pound Thruster

Muscle-ups

Friday 080815

For time:

50 Pull-ups

50 Ring Dips

40 Pull-ups

40 Ring Dips

30 Pull-ups

30 Ring Dips

20 Pull-ups

20 Ring Dips

10 Pull-ups

10 Ring Dips

Thursday 080814

Three rounds for time of:

50 Jump rope, double unders

50 Hip Extensions

50 GHD Sit-ups