Thursday 040422

Five rounds for max reps of:

Body weight bench press

Pull-ups

Wednesday 040421

Perform rounds of 21-18-15-12-9-6- and then 3 reps of:

Toes through rings

Wall Ball

Reverse hip extension

Burpees

Toes through rings: Hang from rings, and with straight arms and legs, lift feet up and then through the rings. Reverse hip extension: place your trunk face down on a level surface that is high enough to let your legs hang down freely from where you repeatedly raise the legs to parallel and hold briefly.

Monday 040419

Five rounds of:

Push-jerk 10 reps

Knees to elbows 20 reps

Sunday 040418

How many rounds in 20 minutes of:

Deadlift 1.5 x bodyweight x 7 reps

Pull-ups x 7 reps

Saturday 040417

Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:

Handstand push-ups

Ring dips

Thursday 040415

Run or row 10K

"Helen"

"Helen"

Three rounds for time:

Run 400 meters

1½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 040108. Time to beat is Greg Amundson's 7:35. Post time to comments.

Tuesday 040413

Front Squat 3-2-2-2-1-1-1-1-1 reps

Sunday 040411

Seven rounds:

Good Mornings, 65 pounds, 21 reps

L-Sit 60 seconds

Saturday 040410

Seven rounds for max reps total:

Bench press, body weight

Pull-ups