Sunday 020901

Tabata Squat

Sit-up, 75 reps

Notes:

1. Pace at will.

2. Sit-up in as many sets as needed.

Saturday 020831

Muscle-up, 30 reps

Back Extension, 75 reps

Notes:

1. Pace at will.

2. Back Extention in as many sets as needed.

Friday 020830

Three rounds:

Body weight deadlift, 20 reps

20 inch box jump, 40 reps


Pace at will

Wednesday 020828

Front Squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:

1. Rest as needed to maximize loads.

2. Run for best time on mile.

Tuesday 020827

Bench Press 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:

1. Rest as needed to maximize loads.

2. Run for best time on mile.

Monday 020826

Hang Clean 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:

1. Rest as needed to maximize loads.

2. Run for best time on mile.

Saturday 020824

Slow and Heavy

50 Sit-ups

15-12-9 reps of:

Pull-ups

Thrusters

50 Sit-ups

Friday 020823

Three rounds for time of:

15 Pull-ups

30 Wall Ball

Thursday 020822

For time:

Complete 21-18-15-12-9-6-3 reps of:

Pull-ups

Kettlebell swings

Tuesday 020820

How large an “X” can you generate with this progression?

1 pull-up/2 push-ups

2 pull-ups/4 push-ups

3 pull-ups/6 push-ups

…

X pull-ups/2X push-ups

Notes:

1. Work at comfortable pace.

2. Each round of pull-ups and push-ups need not be completed in single set.

3. All within one hour!