Thursday 040520

6 rounds, 21-15-12-9-6- and 3 reps, for time, of:

Pull-ups

Back Squat 95 pounds

Shoulder press 95 pounds

Sit-up

Thank Coach Burgener for the workout. Best known time: 8:47 by Greg Amundson.

Wednesday 040519

Deadlift 3-2-2-2-1-1-1-1-1 reps

Monday 040517

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

5 Muscle-ups

50 Squats

Sunday 040516

5 rounds for time of:

Squat snatch 65 pounds, 1 rep

Overhead squat 65 pounds, 10 reps

Squat snatch 65 pounds, 1 rep

Overhead squat 65 pounds, 10 reps

400 meter run

Saturday 040515

For time:

200 Squats

20 Muscle-ups

In lieu of muscle-ups do 5 pull-ups and 5 ring dips for each muscle-up. Post time to comments.

Thursday 040513

4 rounds for time of:

Walking lunge 50 meters

Sit-ups, 50 reps

Wednesday 040512

5 rounds of:

Bench press 135 pounds, max reps

Pull-up, max reps

Rest 2 minutes

Tuesday 040511

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

Barbell Thruster 95 pounds, 15 reps

Row 500 meters

Sunday 040509

Complete five rounds for time of:

Run 400 meters

Power clean 95 pounds, 21 reps

15 pull-ups

Saturday 040508

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

35 Squats

25 Push-ups