Thursday 020131

For time:

50 Push-ups

50 Pull-ups

75 Sit-ups

75 Kettlebell Swings, 1 "pood" kettlebell (16kg)

150 Air Squats

Perform in any order. The idea is to perform each in as

few sets as possible. All of the reps from each exercise do not have

to be completed before starting some from another exercise.

Keep track of the reps and tally the total sets to completion.

Note time to completion. Final score is total number of sets

multiplied by time in minutes to completion.

Notes:

1. One possible approach is to perform a near max set of push-ups,

go on to the pull-ups, do the same with the sit-ups, etc. After the squats,

go back to the push-ups and run through the list again finishing as much

as you can at each exercise.

2. Seven sets total in ten minutes for a "70" is an excellent score!

Wednesday 020130

Row 2000 meters

Rest for 2000 meter time.

Row 1000 meters

Rest for 1000 meter time.

Row 500 meters

OR

Run 800 meters

Rest for 800 meters time.

Run 400 meters.

Rest for 400 meters time.

Run 200 meters.

Tuesday 020129

Complete as many rounds in 20 minutes as you can of:

Deadlift 5RM

2 Rope climb

Monday 020128

Bike ten minutes, hard.

Rest five minutes.

From a standing start, with a dumbbell, perform a Turkish Get-up.

On returning to the stand, perform five one -armed, overhead squats,

switch arms and repeat with the other arm. This is one set.

Repeat with heavier dumbbell. Perform seven sets in this manner.

Bike ten minutes, hard.

Friday 020125

Five rounds for time of:

15 Back/Hip Extension

15 Sit ups

10 Pull ups

10 Dips

1 mile Bike

Thursday 020124

Three rounds of:

Jump Rope "double-unders"; 2 minutes

Rest 30 seconds.

Powerclean bodyweight, max reps, no rest.

Rest 5 minutes.

Notes:

1. If you can't double under then jump hard, high, and fast.

2. If you can't powerclean your bodyweight then use less weight (duhhhh..)

3. No rest on the powercleans implies that you don't put the weight down,

though you may pause at hang or rack.

Wednesday 020123

Row 1 minute at sub 1:30/500 meter pace,

Row 1 minute at 2:00/500 meter pace alternating for ten minutes.

Rest as needed.

45 pound Push press, 30 seconds, max reps.

Rest 2 minutes.

45 pound Push press 60 seconds, match 30 second effort's rep count.

Rest 2 minutes.

45 pound Push press 90 seconds, again match 30 second effor'ts rep count.

Rest 2 minutes.

45 pound Push press120 seconds, again match 30 second effort's reps count.

Rest as needed.

Row 1 minute at sub 1:30/500 meter pace,

Row 1 minute at 2:00/500 meter pace alternating for ten minutes.

Tuesday 020122

20 Back squat

Rest 5 minutes

Run 800 meters

Rest 5 minutes

Tabata Squat (20 seconds on/10 seconds off X 8)

Rest 5 minutes

Run 800 meters

Rest 5 minutes

20 Overhead squat

Monday 020121

24 inch Box jump, 25 reps

25 Pull-ups

Rest

22 inch Box jump, 25 reps

20 Pull-ups

Rest

20 inch Box jump, 25 reps

15 Pull-ups

Rest

Repeat each of the three couplets.

Notes:

1. Complete the pull-ups in as few sets as possible.

2. Compare the time for the first three couplets to the second three

Friday 020118

Complets as many rounds in 20 minutes as you can of:

Powerclean/Push-press 5RM load