Thursday 051006

Deadlift 3-3-3 reps

Front squat 3-3-3 reps

Hang squat clean 3-3-3 reps

Split Jerk 3-3-3 reps

Wednesday 051005

For time 15, 12, and 9 rep rounds of:

45 pound Dumbbell Thruster

Muscle-up

Greg Amundson 8:54 [video]

Monday 051003

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

Virtual shoveling 

Push-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."

Sunday 051002

9 rounds for time of:

225 pound Deadlift, 5 reps

5 Handstand push-ups

Saturday 051001

Three rounds for time of:

10 Muscle-ups

135 pound Clean and Jerk, 15 reps

"Michael"

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

"Cindy"

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

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

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Tuesday 050927

Front squat 3-3-3-3-3-3-3-3-3-3 reps

Saturday 050924

75 pound Thruster

Pull-ups

With a continuously running clock do one thruster the first minute, two pull-ups the second minute, three thruster the third minute, and four pull-ups the fourth minute…continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twenty minutes.

Sunday 050925

For time:

Broad jump 50 yards counting the number of jumps

Lunge that many times alternating legs, maximizing stride

Deadlift bodyweight that many reps

Box jump 20” that many reps

Squat that many reps