Thursday 030710

For thirty minutes:

Five pull-ups

Five ring dips

15 Sit-ups

Wednesday 030709

Deadlift 5-5-5-5-5-5-5 reps

Tuesday 030708

For time:

Back Squat 20 reps

Run 800 meters

Back Squat 15 reps

Run 800 meters

Back Squat 10 reps

Run 800 meters

Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438

Sunday 030706

Complete 10 rounds of:

5 Handstand Push-ups

5 “L” Pull-ups

Handstand push-ups begin at shoulder stand, not headstand – use parallettes. On “L” pull-ups heels don’t fall below butt and legs remain straight. Chop up sets only where forced to. Post time to comments.

Saturday 030705

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 x bodyweight

Bench press: bodyweight

Clean: .75 x bodyweight

Set up three bars and storm through for time. Post time to comments.

Friday 030704

Complete 30 rounds:

Left leg squat

Right leg squat

Muscle-up

Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front.

Wednesday 030702

75 Sit-ups

65-Pound Tabata Front Squat

75 Sit-ups

Rest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.

Tuesday 030701

For time:

5 X Rope Climb (5 distinct ascents)

10 Handstand push-ups

4 X Rope climb

8 Handstand push-ups

3 X Rope climb

6 Handstand push-ups

2 X Rope climb

4 Handstand push-ups

1 X Rope climb

2 Handstand push-ups

Monday 030630

Clean and Jerk 15-12-9 reps

Rest overhead, at rack, or at bottom, but not at ground - touch and go only!

Use the same load for all three sets. Post load to comments.

Saturday 030628

Run 5K

Find the steepest, hottest, ugliest 5K you can and run it for time. Share your results to comments. If you can share photos send them to [email protected]