Wednesday 020710

20 minutes stair climb

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


30 seconds rest between sets
Rest as needed after stair climb

Tuesday 020709

500 meter Row

Tabata squats

500 meter Row

Tabata squat

Sunday 020707

Five rounds for time of:

10 Hang cleans; body weight

1 Rope climb

Note:

1. For maximum benefit climb don’t use legs and feet on the rope climb

Saturday 020706

Five rounds for time of:

10 Bench press; body weight

400 meter Run

Friday 020705

Two rounds each for time of:

30 Kettlebell swings

20 Deadlift; body weight

50 Squats

Wednesday 020703

Five rounds for time of:

10 Hang clean; 1/2 body weight

10 Pull Ups

Tuesday 020702

Five rounds for time of:

10 Push jerk; 1/2 body weight

10 Push ups

10 Dips

Monday 020701

20 Deadlift; body weight

1 mile Bike

Tabata squats

Saturday 020629

Three rounds:

5 Hang clean

1 minute Pull ups

Rest as needed

Friday 020628

Three rounds:

5 Push press

1 minute Push ups

Rest as needed