Tuesday 011023

Complete as many rounds in 30 minutes as you can of:

5 Front squats; body weight

1 Muscle up

20 inch Box jump, 15 reps

Monday 011022

Four rounds for time of:

30 One arm snatch; 15 left, 15 right alternating

25 Sit ups

Notes:

1. Use kettlebell if available.

2. Sit ups of your choosing.

Saturday 011020

Seven rounds for time of:

400 meter sprint

400 meter walk

Friday 011019

Three rounds for time of:

5 Muscle ups

Tabata Squat

Notes:

1. Try to get all five muscle-ups from the hang.

2. Shoot for "twenties" on the T-squats

3. Take any rest you need between efforts,

yet complete the workout within 45 minutes.

4. If you get all five muscle-ups from a single hang on each

of the three sets and manage a twenty score for the weakest

of all 24 T-squat intervals, drop us a line

Thursday 011018

Set the Concept II Rower for intervals of two minutes of work and two of rest.

During the work row an easy 500+ meters .

During the "rest" powerclean as much of your bodyweight as you can 15 reps.

Before the two minute "rest" is over, get back to the Rower and strap in before timer zeroes.

On zero begin rowing immediately.

Continue this for a total of twenty minutes or five rounds of the couplet.

Notes:

1. All Rowing efforts must be better than 500 meters, i.e.,

less than 2:00 minute 500 meter pace.

2. No late starts on the rowing intervals.

3. Your fitness can be scored by the percentage of bodyweight

you use for all five efforts.

4. The powerclean is a hang clean, actually.

5. You are very welcome.

Wednesday 011017

Set a bar and load up on a squat rack at your bottom position.

Start from the bottom and return to the bottom with minimal time

at the top. In this manner perform 5 sets of 7 reps.

Now, with the same load perform 5 sets of 7 reps of the

normal "top to top" squat.

Notes:

1. We call these first squats "bottom to bottoms."

2. You'll need less than your normal 7RM load for this squat.

3. Of course, as always, perfect form or go home.

Tuesday 011016

50 Sit ups

15 Thrusters

20 Pull ups

12 Thrusters

15 Pull ups

9 Thrusters

10 Pull ups

50 Sit ups

Notes:

1. Increase load with each set of Thrusters.

2. This is a fifteen minute workout.

3. A "Thruster" is a deep front squat/push-press combo (where have you been?).

3. Nice.

Monday 011015

50 Sit-ups.

Deadlift moderate load, 15 reps (use full size plates).

Push-ups off dumbbells, 25 reps.

Deadlift same load with 25 pound plates, 15 reps

Push-ups off dumbbells, 20 reps.

Deadlift same load with 10 pound plates, 15 reps

Push-ups off dumbbells, 15 reps

Deadlift same load with 5 pound plates, 15 reps

Push-ups off dumbbells, 10 reps

50 Sit ups

Notes:

1. The idea with the deadlifts is to increase the range of motion

CAREFULLY with increasingly deeper (smaller plates) deadlifts.

2. Use super-strict form on the push-ups and sink LOW!

3. Move through with little to no rest.

Saturday 011013

For time:

1000 meter Row

15 Clean and Jerks

7 Muscle ups

Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons M-T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.

Friday 011012

For time:

7 Muscle ups

1000 meter Row

15 Clean and Jerks

Notes:

1. Notice the variation on this theme through the week.

2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.

3. Record time for comparisons M-T-W-Th-F-Sa.

4. O.K., So you can't C&J your bodyweight; use 50 or 75%.