Monday 021104

For time:

15 Snatch

15 Knees to elbows

10 Snatch

10 Snatch

15 Knees to elbows

5 Snatch

5 Snatch

5 Snatch

15 Knees to elbows

Sunday 021103

Two rounds for time of:

Tabata Squat

Handstand walk, 4 minutes

Note: If you can't walk on your hands hold a handstand

for as much of the 4 minutes as possible.

Saturday 021102

Three round for time of:

3 Muscle-ups

50 Sit-ups

Thurday 021031

Wall Ball 30 seconds

Rest 30 seconds

Wall Ball 60 seconds

Rest 60 seconds

Wall Ball 90 seconds

Rest 90 seconds

Wall Ball 120 seconds

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

2 Rope climb

10 Walking lunges

1/2 Body weight Clean and Jerk, 10 reps

Wednesday 021030

Complete tabata intervals of:

Squat

Glute-ham developer sit ups

Pull-ups

Push press

Row

Notes:

1. The Tabata interval is 20 seconds of work followed by

10 seconds of rest, repeated 8 times.

2. Take any break you need between exercises.

3. Total the weakest intervals from each of the 5 exercises for score.

4. On the rower, measure the intervals by calories, not meters.

Tuesday 021029

1000 meter Row

Snatch 10-10-10-10-10 reps

1000 meter Row

Sunday 021027

Clean and Jerk 1-1-1-1-1 reps

Three round for time of:

1 Rope climb

10 Push press

Kettle Bell Swing, 2 minutes

Saturday 021026

Run 800 meters

Rest

Run 800 meters

Rest

Three supersets of:

Sit-ups

Back Extensions

Rest

Bench Press 10-10-10-10-10

Rest

Jump rope"double unders", ten minutes

Friday 021025

Pull-ups, max reps

800 meter Run

Pull-ups, max reps

400 meter Run

Pull-ups, max reps

200 meter Run

Wednesday 021023

Four rounds for time of:

2 Rope climb

25 Wall Ball

1/2 Body weight Muscle Snatch, 15 reps

20 inch Box jump, 20 reps