Thursday 030821

For time:

150 Squats

Run 800 meters

150 Squats

Tuesday 030819

Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.

Use same dumbbells for all three sets. If you fail, start over with lighter dumbbells. Post load and body weight to comments.

Monday 030818

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

In that order. Post time to comments.

Sunday 030817

"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.

How far did you get? Work for twenty minutes and post results to comments. (Thruster is front squat push press combo.)

Friday 030815

By any progression of your choosing find a max deadlift and max bench press.

Thursday 030814

Run 5K

Wednesday 030813

For time:

10 Pull-ups

10 Two arm dumbbell swings

10 Pull-ups

10 Right arm push-presses

10 Pull-ups

10 Left arm push-presses

10 Pull-ups

10 Right arm snatches

10 Pull-ups

10 Left arm snatches

10 Pull-ups

Select either a 35, 55, or 70 pound dumbbell (or 1, 1.5, or 2 pood kettlebell). Post load and time to comments.

Monday 030811

At the rate of one muscle up every thirty seconds, how long can you continue?

Work for thirty minutes and report reps to comments.

Sunday 030810

4 x 5 x (Cln+FS+PP+BS+PP+OHS)

This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.

The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!

Rest as needed between sets. Post load to comments.

Saturday 030809

Three rounds for time:

Run 400 meters

1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)

12 Pull-ups