Monday 030224

Complete as many rounds in 20 minutes as you can of:

25 Push-ups

Bike 1 mile

Double body weight Deadlift, 12 reps

Sunday 030223

Five rounds for time of:

Run 400 meters

65 pound Overhead squat, 21 reps

Saturday 030222

Complete as many Strict pull-ups in 20 minutes as you can.

Subtract number of sets from pull-up total for score.

Thursday 030220

Complete as many rounds in 20 minutes as you can of:

Four Rounds of Tabata: 65 pound push press

Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.

20 double unders

20 Sit ups on Glute Ham developer holding 25 lbs.

Make sure the weight stays close to your chest and just under the chin.

Wednesday 030219

Four rounds for time of:

Run 1 mile

20 inch Box Jump, 50 reps

Tuesday 030218

Hang Clean 10RM load X 10,

7RM load X 7,

5RM load X 5,

3RM load X 3,

then in as few sets as possible and with the last (3RM) load:

10 reps,

7 reps,

5 reps,

3 reps.

Sunday 030216

Complete as many rounds in 30 minutes as you can of:

10 Pull-ups

115 pound Pushpress, 10 reps

1000 meter Row

Saturday 030215

Three rounds, each for time of:

135 pound Clean and Jerk, 15 reps

Bike 2 miles, level 20

Friday 030214

Tabata Squats

Rest

Tabata Squats

Rest

Tabata Squats

Wednesday 030212

Complete as many rounds in 20 minutes as you can of:

500 meter Row (moderate pace- not all out)

15 Push-ups

25 pound plate Squats, 25 reps