Monday 050221

Five rounds for time of:

Row 500 meters

Run 400 meters

Sunday 050220

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 050219

Hang squat clean 3-3-3 reps

Front squat 3-3-3 reps

Split jerk 3-3-3 reps

Thursday 050217

Complete three rounds for time of:

Run 800 meters

75 Squats

50 Sit-ups

Wednesday 050216

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

10 False grip ring pull-ups, pulling hands to the chest

10 Ring dips, sinking as low as you can go

Tuesday 050215

Snatch 1-1-1-1-1-1-1 reps

Sunday 050213

Five rounds for time of:

Row 500 meters

21 Ring dips

Saturday 050212

For time:

185 pound Deadlift, 21 reps

Run 400 meters

21 Knees to elbows

185 pound Deadlift, 18 reps

Run 400 meters

18 Knees to elbows

185 pound Deadlift, 15 reps

Run 400 meters

15 Knees to elbows

185 pound Deadlift, 12 reps

Run 400 meters

12 Knees to elbows

Friday 050211

7 rounds for time of:

Hang clean 2 reps

20 Pull-ups

Divide load selected (pounds) by time to completion (seconds).

Wednesday 050209

7 rounds for time of:

Push-jerk 2 reps

25 Push-ups

Divide load selected (pounds) by time to completion (seconds).