Thursday 030807

Complete three rounds, 15-12-9 reps, for time of:

Clean 135 lbs

Ring dips

Take your dips to muscle-up depth. Post time to comments.

Wednesday 030806

Complete 3 rounds, 21-15-9 reps, for time.

“Thruster” 85 lbs.

Pull-ups

“Thruster” is rock bottom front squat push-press combo. Keep pull-ups strict. Post time to comments.

Tuesday 030805

Complete three rounds, 15-12-9 reps, for time:

Deadlift 225 lbs

Handstand Push-ups

Take nose to ground on handstand push-ups. Partition deadlift and push-up sets as needed to get through. Post time to comments.

Sunday 030803

Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.

Can you continue for thirty minutes? Twenty? How about 10? Post results to comments.

Saturday 030802

Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.

Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).

Repeat Tabata jump interval.

Friday 030801

Clean & Jerk 15-12-9 reps.

Go for PR on this today! The rules are that you don’t put the bar down throughout the set. You can rest overhead, at rack, or hang – touch and go at the floor only. Rest as needed between sets. Use same weight for all three sets. Post load and bodyweight to comments.

Wednesday 030730

Complete three rounds for time:

Run 800 meters

20 “Toes-to-bars”

Deadlift BW, 21 reps

Tuesday 030729

Complete 5 rounds of:

Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:

1/2 minute – 12 shots

1 minute – 25 shots

1 1/2 minutes – 37 shots

2 minutes – 50 shots

2 1/2 - 62 shots

3 minutes – 75 shots

3 1/2 minutes – 87 shots

4 minutes – 100 shots

4 1/2 minutes – 112 shots

5 minutes – 125 shots

5 1/2 minutes – 137 shots

6 minutes – 150 shots

Use 20-pound ball and ten-foot target.

Rest three minutes between rounds.

Post Wall-Ball time and pull-up total for each round. E.G., 4/28,3/20,2:30/15,2:30/11,2/9.

Monday 030728

Warm-up and find max clean

Test max push-ups

Rest

Complete five rounds for time of:

50% max clean 12 reps

50% max push-ups

Add max clean (pounds) to max push-ups (reps) and divide by time (seconds) to completion for circuit. Post score to comments.

Saturday 030726

Complete for time:

30 Kettlebell (or Dumbbell swings)

30 Sit-ups

25 Kettlebell or Dumbbell swings

25 Sit-ups

20 Kettlebell Swings

20 Sit-ups

15 Kettlebell Swings

15 Sit-ups

10 Kettlebell Swings

10 Sit-ups

5 Kettlebell Swings

5 Sit-ups

Be brave; grab that bigger Kettlebell or Dumbbell! Post load and time to completion to comments.