Monday 020325

Thruster 10-10-10-5-5-5-3-3-3-1-1-1, reps

Notes:

1. Take easy pace.

2. Go heavy.

Sunday 020324

20 inch box jump, 50 reps

50 Sit

Rest

20 inch box jump, 40 reps

40 Sit ups.

Rest

20 inch box jump, 30 reps

30 Sit ups

Notes:


Power through first round. Record time.

Complete subsequent rounds within same time.

Saturday 020323

Three rounds of the couplet:

5 Rope climb; record time

Kettlebell swing for time equivalent to Rope Climb effort.

Rest as needed.

Thursday 020321

Three rounds of the couplet:

50 Hang Powerclean, 50 reps

500 meter Row

Rest 5 minutes.

Notes:

1. Try to complete each round within 150 seconds.

Wednesday 020320

Five rounds of the couplet:

10 Deadlift

30 Push up

Rest 2 minutes.

Notes:

1. No rest between deadlift and push-ups.

2. Select max 10 rep load

Tuesday 020319

Three to five rounds of the couplet:

Wall ball 90 seconds, max pace.

Pull ups, max reps.

Rest 3 minutes.

Notes:

1. No rest between wall-ball and pull-ups.

2. If you don't have twenty pull-ups fresh, use assistance on the pull-ups of 1/3 bodyweight.

Sunday 020317

For time

20 Muscle ups

Notes:

1. Have someone minimally assist on the muscle-ups

 with a lift from the ankles, hips, or back.

Saturday 020316

Five efforts of:

1000 meter Row

Notes:

1. Rest equivalent to work period, i.e., rowing time.

Friday 020315

Back squat 10-10-10-10-10-10-10-10-10-10, reps

Wednesday 020313

Alternate exercises for 5 sets of each.

Hang Clean/Front Squat (combined move) 10 reps at bodyweight.

Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length)

Rest after rope as needed, not between clean/squat and rope!