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

Thursday 020117

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

400 meter Run

10 Pull Ups

Wednesday 020116

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

Tabata Squats

50 Sit ups

Tuesday 020115

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

7 Bench press; body weight

1 Rope climb

Monday 020114

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

15 Power cleans; 20 RM load

400 meter Run

Friday 020111

Three rounds for time of:

45 pound Front squat, 50 reps

20 Pull ups

20 Dips

Notes:

1. Rest only where continuing is physically impossible.

2. If you can't complete the pull-ups or dips in one set break it into

several with minimal rest.

3. Squat to a 10" box or platform.

Thursday 020110

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

24 inch Box jump, 15 reps

20 Sit ups

Notes:

1. Give yourself one point for each round.

2. Add two points if you puke.

Wednesday 020109

1000 meter Row

Snatch 10-10-10-10-10 reps

1000 meter Row

Tuesday 020108

Have a partner gently assist you through twenty consecutive muscle-ups.

Switch.

Repeat.

Notes:

1. The most effective spotting/assisting technique is to lift from the

bottom of the feet or about the ribs.

2. This is REALLY tough. Potentially for both.