Tuesday 051206

For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile

Mix and match back extensions and sit-ups as needed.

"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 051204

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Friday 051202

21-18-15-12-9-6 and then 3 rep rounds of:

Handstand push-ups

L-Pull-ups

Thursday 051201

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Wednesday 051130

Complete as many rounds in 20 minutes as you can of:

15 Double-unders

15 Burpees

15 Box Jump

15 ft Rope climb, 1 ascent

"Diane"

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Sunday 051127

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

"Murph"

"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.

Wednesday 051123

Four rounds for time of:

Run 400 meters

50 Squats