Tuesday 031014

15 rounds for time of:

10 Pull-ups

10 push-ups

10 Squats

Run 100 meters

Monday 031013

Run 10K

Sunday 031012

Max deadlift

Max bench press

Max squat

It's a powerlifting meet! Warm-up, and allow multiple sets to find your max lifts. Don't attempt this workout in just three sets! Find then post your max deadlift, bench press, and squat to comments.

Thursday 031009

Perform 5 rounds, each for time of:

Run 400 meters

Clean & Jerk 95 pounds, 15 reps

Rest 3 minutes between rounds. Post times to comments.

Friday 031010

For time:

40 Kettlebell swings

20 Pull-ups

32 Kettlebell swings

16 Pull-ups

24 Kettlebell swings

12 Pull-ups

16 Kettlebell swings

8 Pull-ups

8 Kettlebell swings

4 Pull-ups

Use 1½ pood kettlebell for men and 1 pood kettlebell for women. Post time to comments.

Wednesday 031008

5 rounds of:

Max Bench

Max Pull-ups

Ramp up to a near max bench, and within 30 seconds of racking the lift begin the pull-ups. Rest two minutes between rounds. Multiply the bench press load in pounds by the number of pull-ups completed for each round and post to comments.

Sunday 031005

Seven round for time of:

Rope climb double up

7 Handstand push-ups

Double up is two ascents (from seated and back) of 25-foot rope without use of legs. Use parallettes for handstand push-ups and take ears below hands. Post time to comments.

Monday 031006

Five rounds for time of:

Run 400 meters

50 Squats

15 L Pull-ups

Rest

Rest

Saturday 031004

Seven rounds for time of:

Deadlift 225 X 10

Push-ups max set

Run 400 meters