Saturday 020928

Complete as many Pull-ups as you can in 60 minutes

Friday 020927

Four rounds for time of:

500 meter Row

10 Power Clean: body weight

15 Knees to Elbows

Wednesday 020925

Push-Jerk 3-2-1 reps

Rest

Complete as many rounds in 10 minutes as you can of:

1 Rope climb

10 Push-Jerk: 60% 1RM load

Rest

3 Rope climb

2 Rope climb

1 Rope climb

Tuesday 020924

1000 meter Row

Rest 4 minutes

Dumbell "Tabata" Thrusters

Who can row a 3:30 1,000 meters and

Tabata Thruster 50% of their bodyweight

no fewer than 10 reps in each interval?

Monday 020923

10 Dumbell deadlift

15 Toes to Bar

8 Dumbell deadlifts

15 Toes to Bar

6 Dumbell deadlifts

15 Toes to Bar

4 Dumbell deadlifts

15 Toes to Bar

2 Dumbell deadlifts

15 Toes to Bar

Cycle two minutes at high resistance

Cycle two minutes at high RPM

Cycle two minutes at high resistance.

Notes:

Increase the deadlift weight each set.

Maintain perfect form or you'll cripple yourself.

Cycle effort is all out; this is not a cruise.

On the bar-toe touch, move in slow motion, i.e, no swing at all.

Saturday 020921

For time:

5 Muscle-ups

20 inch box jump, 50 reps

Stretch/Rest 20 minutes

For time:

5 Muscle-ups

20 inch box jump, 50 reps

Friday 020920

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

24 inch box jump, 15 reps

20 Sit-ups

Thursday 020919

Three to Five rounds for time of:

15 Kettlebell swing

10 L Pull-ups

Notes:


Grab that heavier Kettlebell for this one.
Don't count as an "L" Pull-up and pull-up

where the feet drop below the hips or the legs bend.

Tuesday 020917

For time:

75 Pull-ups

75 Dips

Monday 020916

Two rounds for time of:

500 meter Row

15 Sumo Deadlift High-pull

500 meter Row

15 Thruster

Notes:


Row 1:45 or less 500's.
Thruster and Sumo @ ½ your bodyweight.
Record time to completion.