Tuesday 031028

Five rounds for time of:

20 Pull-ups

40 Push-ups

60 Squats

Sunday 031026

Deadlift 3-3-3 reps

3 sets max dips

How many rounds can you complete in 15 minutes of:

Deadlift 135 pounds, 10 reps

12 Dips

Saturday 031025

Front squat 3-3-3 reps

3 sets max pull-ups

How many rounds can you complete in 15 minutes of:

Front squat 95 pounds, 10 reps

12 Pull-ups

Friday 031024

Clean 3-3-3 reps

3 sets max push-ups

How many rounds can you complete in 15 minutes of:

Clean 95 pounds, 10 reps

15 Push-ups

Wednesday 031022

For time:

15 Handstand push-ups

30 Pull-ups

12 Handstand push-ups

24 Pull-ups

9 Handstand Push-ups

18 Pull-ups

6 Handstand Push-ups

12 Pull-ups

3 Handstand Push-ups

6 Pull-ups

Use assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets.

Tuesday 031021

Two rounds of:

Jump rope double unders for 2 minutes

One-legged, alternating L&R legs, Tabata squats. Use right leg for the first interval and left for the second, etc.

24" box jump 2 minutes

Total double unders on jump rope, all squats, and box jumps for both rounds and post to comments.

Monday 031020

For time:

Run 400 meters

One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.

Run 800 meters

One arm dumbbell snatch, alternate arms, 10RM load, 40 reps

Run 400 meters.

Snatch from ground and catch as low as possible.

Saturday 031018

How many "L" Pull-ups can you do in 30 minutes?

Friday 031017

Hang squat clean 21-15-10-6-3-1 reps.

Rest as needed between sets. Increase load after each set. Post loads for all six sets and bodyweight to comments.

Thursday 031016

For time:

80 squats

40 dumbbell swings (50lb dumbbell)

20 pull-ups

64 squats

32 dumbbell swings

16 pull-ups

50 squats

24 dumbbell swings

12 pull-ups

32 squats

16 dumbbell swings

8 pull-ups

16 squats

6 dumbbell swings

4 pull-ups

This comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!