Thursday 020627

Three rounds:

5 Deadlift

1 minute squat

Rest as needed

Tuesday 020625

For time:

1000 meter Row

20 Cleans; body weight

50 Pull ups

Monday 020624

For time:

1000 meter Row

20 Bench press; body weight

50 Dips

Sunday 020623

For time:

1000 meter Row

20 Deadlift; body weight

100 Squats

Friday 020621

Power clean 5-3-3-1-1-1, reps

Tabata Pull ups


Use assistance of 1/3 bodyweight on pull-ups.

Thursday 020620

Bench press 5-3-3-1-1-1, reps

Tabata dips


Use assistance of 1/3 bodyweight on dips.

Wednesday 020619

Deadlift 5-3-3-1-1-1, reps

Tabata Squats

Monday 020617

Pick one:

Tough 5 mile hike

45 minutes pick-up basketball

Row 5,000 meters

Sunday 020616

3/4 body weight Clean and Jerk, max reps in 20 minutes

Sunday 020609

75 Sit-ups

Tabata Push-Jerk 25% bodyweight

75 Sit-ups