Monday 040223

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

95 pound hang squat clean

Handstand push-ups

Each rep of hang squat clean must be caught at deep squat and then brought to full hip and leg extension before unloading for next rep. Post time to comments.

Sunday 040222

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

2 pood Kettlebell swing

20-pound medicine ball sit-up throw

Kettlebell swing is to overhead (2 pood KB or 75 pound dumbbell). For medicine ball throw anchor feet under loaded bar and sit-up and throw to ten foot high target for each rep. Post time to comments.

Saturday 040221

For total time, 21-18-15-12-9-6- and then 3 rep rounds of:

95-pound barbell thruster

Pull-ups

"Thrusters" are from deep squat (less than ten inches) to overhead lockout. Pull-ups are from full extension to chin over bar. Post time to comments.

Thursday 040219

Dumbbell Snatch

20 right, 20 left

10 right , 10 left

5 right, 5 left

Wednesday 040218

Four rounds for time of:

Run 400 meters

50 sit-ups

Tuesday 040217

For Time:

30 reps Clean & Jerk

Sunday 040215

Seven rounds for time of:

5 Handstand push-ups

10 Pull-ups

20 Squats

Saturday 040214

Run or Row 5K

Friday 040213

Five slow rounds of:

Deadlift bodyweight, 15 reps

Max reps pull-ups

Max reps dips

Wednesday 040211

For time:

30 Muscle-ups or 60 pull-ups and 60 dips.

Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.