Sunday 021229

Five sets of Dips.

Total the five sets. Then...

Three rounds for time of:

Snatch 1/3 body weight, 10 reps

Powerclean 1/3 body weight, 10 reps

20 inch box jump, 15 reps

Saturday 021228

For time:

Back Squat, 20 reps

Rest 5 minutes

800 meter run

Rest 5 minutes

Tabata Squat (20 seconds on/10 seconds off X 8)

Rest 5 minutes

800 meter run

Rest 5 minutes

Overhead Squat, 20 reps

Thursday 021226

Five rounds for time of:

Incline dumbell bench press, 5 reps

Rope climb


Max load on bench press at each pass.
Climb the rope without using your legs on the rope.

If you can, it's time to do it right.
Take as much time between rounds

as required to max bench load.

Wednesday 021225

For time:

50 Sit-ups

15 Thruster

20 Pull-ups

12 Thruster

15 Pull-ups

9 Thurster

10 Pull-ups

50 Sit-ups

Notes:


Increase load with each set of Thrusters.
This is a fifteen minute workout.
A "Thruster" is a deep front squat/push-press combo

(where have you been?).
Nice

Tuesday 021224

Deadlift 5-4-3-2-1 reps. (total weight)

Rest 5 minutes

20 inch box jump, 50 reps (record time)

Rest 5 minutes

1000 meter Row (record time)

Sunday 021222

Tabata 12 inch Jumps

Rest 4 minutes

Tabata 12 inch Jumps

Rest 4 minutes

Tabata 12 inch Jumps

Notes:

Suspend a small object 12 inches above your reach.

Now jump up and touch it per Tabata Interval protocol.

Friday 021220

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

Rope Climb

Body weight bench press

Notes:

How many reps of bench press

and how many trips up the rope can you get?

Saturday 021221

For time:

50 Sit-ups.

Standing two minute sprint on stationary bike.

1/3 body weight Push-press, 21 reps.

Standing two minute sprint on stationary bike.

1/3 body weight Push-press, 15 reps.

Standing two minute sprint on staionary bike.

1/3 body weight Push-press, 9 reps.

50 Sit-ups

Wednesday 021218

1 minute each of:

Glute ham developer Medicine Ball Throw Sit-up

Kettlebell swings

Rest

Three-Five rounds for time of:

10 Front Squat

Rope climb "Double Up"

Rest

1 minute each of:

Glute ham developer Medicine Ball Throw Sit-up

Kettlebell swings

Tuesday 021217

You guessed it, today we are determining our total

for the three Powerlifting lifts, the deadlift, bench-press, and the squat.

Take your time. Warm-up with sets of three to five reps.

Rest. Increase the weight, drop the reps, and lift again.

Repeat this process until you've established a max weight for each lift.

Total the lifts and submit for ranking.

The total is comprised of your max lift at one rep for each exercise.