Thursday 030904

For time:

Squat 5 intervals of 20 seconds on 10 off,

Run 400 meters,

Squat 4 intervals of 20 seconds on 10 off,

Run 400 meters,

Squat 3 intervals of 20 seconds on 10 off,

Run 400 meters,

Squat 2 intervals of 20 seconds on 10 off,

Run 400 meters,

Squat 1 interval of 20 seconds.

Wednesday 030903

How many muscle-ups can you do in twenty minutes?

Tuesday 030902

Clean & Jerk 15-12-9 reps

Use same load for all three sets. Rest as needed between efforts. Post load to comments.

Sunday 030831

Repeat for twenty minutes:

Rope Climb double-up

15 Push-ups

Double-up is two ascents with only a toe-touch-and-go in between. Post number of completed rounds to comments.

Saturday 030830

Complete 3 rounds for time of:

Back Squat bodyweight 20 reps

Run 800 meters

Friday 030829

30-20-10 reps for time of:

Alternating left and right arm, dumbbell snatch, 1/3 body weight

Pull-ups

Wednesday 030827

Deadlift 7 sets of 3 reps each.

Tuesday 030826

Complete 7 rounds for time:

Squat clean 50% bodyweight 21 reps

Run 400 meters

Monday 030825

Three rounds, 21-15- and 9 reps, for time of:

95-pound Thruster

Pull-ups

Best Greg Amundson's time of 3:59 for this workout ("Fran") and win a T-shirt! "Thrusters" are rock bottom front squat/push-press combo. Pull-ups are from full extension to Adam's Apple touching bar. Post time to comments.

Saturday 030823

How many pull-ups can you do in 20 minutes?