Tuesday 030211

Five rounds for time of:

Rope climb "double up"

3/4 body weight Sumo deadlift high pull, 10 reps

Monday 030210

Run 10K

Saturday 030208

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

95 pound Power cleans, 15 reps

25 Jump rope "Double Unders"

20 Push-ups

Friday 030207

Four rounds for time of:

1000 meter Row

25 Dips

Thursday 030206

Overhead Squats:

5 very light Overhead squats, 5 reps.

65 pound Overhead squat, 10 reps

Add 5 lbs at a time keeping the reps at 10.

How many sets of 10 can you get while

increasing the weight each time?

( If you are familiar with the movement

you may take greater weight increases.)

Tuesday 030204

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

25 Sit-ups

85 pound Push press, 21 reps

400 meter Run

Monday 030203

Three rounds, each for time of:

225 pound Deadlift, 10 reps

500 meter Row

Sunday 030202

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

Muscle ups

Friday 030131

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

1 mile Bike

10 Pull-ups

135 pound Bench Press, 15 reps

Thurday 030130

Four rounds for time of:

15 Dips

1/2 Body weight power cleans, 12 reps