Sunday 030518

For time:

30 Muscle-ups

Use spotter for manual assistance only when needed.

Saturday 030517

Complete three rounds:

Deadlift 3-3-3 reps

30 Sit-ups

Move slowly and deliberately while adding weight to each of the nine deadlift sets.

Thursday 030515

Five rounds of:

Clean 105X21

15 Handstand Push-ups

Submit time to comments. Use manual assistance/spotting for handstand push-up where needed.

This workout is perfectly suited for team workouts especially for those at less than advanced fitness levels.

In this photo Dave Leyes (L) and Greg Amundson (R) are assisting Scott McPeak with his handstand push-ups by a gentle tug up on the traps.

Wednesday 030514

Three rounds of:

Run 400 meters

12 Pull-ups

25 Kettlebell Swings (2 Pood/70 pounds)

Record and post total time in comments.

Tuesday 030513

Complete 5 rounds of:

Row 1,000 meters

Rest 3:00 minutes

Add times for all 5 rowing efforts and post total to comments.

Sunday 030511

For time:

50 Back/hip extensions

10 Rope climbs in “L”

50 Back/hips extensions

Saturday 030510

50 Sit-ups

Tabata front squat 65 pounds

50 Sit-ups

Friday 030509

Five rounds of:

**Push press **15 reps

24” **Box jump **20 reps

Pick load for push press and keep it for all five rounds.

Divide push press weight by number of seconds to completion for total score. Post in comments.

Wednesday 030507

Deadlift 3-3-1-1-1-1-1

Go slow and heavy!

Tuesday 030506

Five rounds of:

Hang Clean 12 reps

12 Dips

Pick load for hang cleans and keep it for all five rounds.

Divide hang clean weight by number of seconds to completion for total score. Post score in comments.

Scoring the workout in this manner dramatically rewards and motivates greater strength, power, stamina, and cardiorespiratory endurance.