Tuesday 020723

Complete as many rounds in 30 minutes as you can of:

10 Bench press; 1/2 Body weight

1 Rope Climb (no legs)

Notes:

1. If you still aren’t fit enough to climb without your legs

figure out why and do something about it.

Monday 020722

Three rounds of:

Deadlift 1-3-5 reps

20 inch box jump, 20 reps

Rest as needed.

Notes:

1. Set up three bars: one moderate load, one heavy load, and one super-heavy load.

2. Don’t rest between lifts or before box jump. Rest after box jumps.

Sunday 020721

How many pull-ups can you do in twenty minutes doing three at a time?

Rest 10 minutes.

How many push-ups can you do in twenty minutes doing five at a time?

Friday 020719

Clean 20-18-16-14-12-10-8-6-4-2, reps

With 30 seconds rest between sets and at a single load:

Thursday 020718

For time:

50 Pull ups

50 Dips

Wednesday 020717

Tabata sqaut

1 mile Run

Tabata squat

Monday 020715

For time:

1000 meter Row

10 Muscle ups

1000 meter Row

10 Muscle ups

Sunday 020714

While holding 32 kg. Kettlebell lunge 75 ft. and back

135 pound Hang clean; max reps

Same lunge with 24 kg Kettlebell

135 pound Hang clean; max reps

Same lunge with 16 kg Kettlebell

135 pound Hang clean; max reps

Notes:

1. Enjoy

2. Hang clean rep total wins

Saturday 020713

For time:

1000 meter Row

10 Muscle ups

1000 meter Row

10 Muscle ups

Thursday 020711

1 mile Run

1/2 Body weight clean 20-18-16-14-12, reps

Notes:

1. 30 seconds rest between sets

2. Rest as needed after run.