Saturday 030111

For time:

1000 meter Row

7 Muscle-ups

Body weight clean and jerk, 15 reps

Notes:


Notice the variation on this theme through the week.
If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
Record time for comparisons T-W-Th-F-Sa.
O.K., So you can't C&J your bodyweight; use 50 or 75%.

Friday 030110

For time:

Max set of pull-ups

800 meter Run

Max set of pull-ups

400 meter Run

Max set of pull-ups

200 meter Run

Thursday 030109

Run one minute turn around and run back. "1 in/1 out"

Rest as needed.

2minutes of Kettlebell Swing

Rest 2 minutes

90 Seconds of Kettlebell Swing

Rest 90 seconds.

60 Seconds of Kettlebell Swing,

"1 in/ 1 out"

Notes:


For 1in/1out, set watch to continuous

countdown mode for one minute. It will beep

every minute in this mode. Start run and

make mental note of location at turn around.

Push hard enough that you cannot make it

back in one minute, i.e., done right you

come in "late."
Work with toughest Kettlebell you can

for all three sets.
Try for same one minute "outspot" on

second run. Again record time "late" on return.

Compare to first run.
If you don't want to run substitute

500 meter row or 5 minutes stairclimb

or 5 minute cycle.

Tuesday 030107

Complete two minutes each of:

20 inch Box jump

Walking lunge

Bike Sprint

Squat

Rest 5 minutes, repeat

Monday 030106

Four round for time of:

1/2 Body weight sumo deadlift high pull, 15 reps

Run 400 meters

Sunday 030105

Tabata Squats

Rest 4 minutes

Tabata Squats

Rest 4 minutes

Tabata Squats

Notes:

1) The Tabata Interval is 20 seconds of work

followed by 10 seconds of rest, repeated 8 times.

2) Take the lowest number of squats from all

8 work intervals as the score for each Tabata effort.

3) Add the three scores from each effort

for a total score for the workout.

4) 60 is a good score.

Friday 030103

Three round for time of:

45 pound Front squat, 50 reps

20 Pull-ups

20 Dips

Notes:

1. Rest only where continuing is physically impossible.

2. If you can't complete the pull-ups or dips in one set

break it into several with minimal rest.

3. Squat to a 10" box or platform.

Thurday 030102

Three round for time of:

1 minute Hollow rock

1 minute Arch rock

10 One legged squats, left leg

10 One legged squats, right leg

Hollow Rock: Lie on your back,

place your arms overhead, and

rock smoothly back and forth

like a rocking chair.

Arch Rock: Lie on your stomach,

place your arms overhead, lift your heels

with straight legs, and rock smoothly

back and forth like a rocking chair.

One legged squat assistance: Hold your jump rope

strung over your pull-up bar for balance and

assistance if you've not developed the fitness

for this yet.

Wednesday 030101

30-25-20-15-10 reps of the couplet:

20 pound Medicine ball clean

1/2 Body weight assisted pull-up

Today's workout is a simple yet elegant whole body circuit.

Record and report your total time for all five rotations.

FASTEST TIME TAKES IT!

Take a prolonged stretching warm-up and cool-down.

Monday 021230

Five rounds for time of:

25 Box jumps

15 Hang cleans


Use as tall a box and as heavy a load as you can,

e.g., how about 100% bodyweight and 30"?
No resting until finished.