Monday 050110

For time:

25 Handstand push-ups

25 Overhead squats, 95 pounds

25 Pull-ups

25 Double unders

25 Pass-throughs

25 One legged squats

25 Muscle-ups

Saturday 050108

Deadlift 10-10-10-10-10-10-10 reps

Friday 050107

Run 5K

Thursday 050106

For time:

15,12, and 9 rep rounds of:

Dumbbell Thruster

Pull-ups

For the Thrusters use a pair of dumbbells with each dumbbell’s weight equivalent to 1/5 your bodyweight. Weight your pull-ups with one of the dumbbells used for the Thrusters. Placing the dumbbell between the legs above crossed ankles works great.

Monday 050103

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

10 Hang squat cleans, 135 pounds

25 Wall ball shots, 20 pound ball

Sunday 050102

3 rounds for time of:

Run 400 meters

30 Overhead squats, 75 pounds

21 Pull-ups

Friday 041231

Run 5K

Thursday 041230

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

Wednesday 041229

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

5 Squats

10 Push-ups

15 Pull-ups

Sunday 041226

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps