Wednesday 040616

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

24" Box jump 30 reps

30 Pull-ups

10 Ring dips

Monday 040614

Five rounds for time of:

Deadlift 7 reps

Ring dip 10 reps

Sunday 040613

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

Saturday 040612

Push jerk 3-2-2-2-1-1-1-1-1 reps

Thursday 040610

Run 5K

"Tabata This!"

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster

Pull-ups

Sunday 040606

Overhead squat 3-2-2-2-1-1-1-1-1 reps

Saturday 040605

Complete as many rounds in 30 minutes as you can of:

Run 400 meters

10 L-Pull-ups

15 Back Extension with 25 pound plate

20 Sit-ups with 25 pound plate

Friday 040604

Five rounds for time of:

Hang squat clean 135 pounds, 10 reps

Handstand push-ups 10 reps