Tuesday 060103

Two rounds for score of:

Tabata Squats

Muscle-up for four minutes

Rest

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

Compare to 040703.

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.

Sunday 060101

30-25-20-15-10 and 5 rep rounds of:

Burpee

L Pull-up

Friday 051230

Deadlift 3-2-2-2-1-1-1-1-1 reps

Thursday 051229

For time:

Run 1,600 meters

Bench press, body weight, 21 reps

Run 800 meters

Bench press, body weight, 15 reps

Run 400 meters

Bench press, bodyweight, 9 reps

Wednesday 051228

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Monday 051226

Three rounds for time of:

Walking lunge, 100 ft

50 Squats

25 Back extensions

Sunday 051225

3 rounds for time of:

1000 meter row

75 pound Sumo deadlift high-pull, 50 reps

25 Pull-ups

"J.T."

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Wednesday 051221

Clean 3-2-2-2-1-1-1-1-1 reps