Monday 010813

Three rounds for time of:

Bike Sprint; 2 minutes

20 Pull-ups

20 Dips.

Rest 2 minutes.

Notes:

1. Go as hard and fast as you can on the bike sprint.

2. Do as many of the pull-ups and dips as you can without assistance.

3. Absolutely no break until the dips are completed.

Satuday 010811

Row 3 X 1,000 meters.

Note:

1) Rest as needed between efforts.

2) Good times would be a 3:15, 3:20, and 3:25 for a 3:20 average

Friday 010810

For time:

1/3 bodyweight Snatch, 25-20-15 reps

Note:

1) Note time to completion for all three sets.

2) No rest during set.

3) "Touch and go" at ground.

Thursday 010809

Five rounds for time of:

Body weight Bench press; 12 reps

12 Pull-ups

Wednesday 010808

Tabata Squats

Rest 4 minutes

Tabata Squats

Rest 4 minutes

Tabata Squats

Notes:

1. The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2. Take the lowest number of squats from all 8 work intervals as the score for each Tabata effort.

3. Add the three scores from each effort for a total score for the workout.

4. 60 is a good score

Tuesday 010807

Three rounds for time of:

3 Muscle-ups

50 sit-ups

Notes:

1. Perform any sit-up you want.

2. If you're new to the site and don't know what a muscle-up is,

you can find it in today's link.

3. If you still can't perform the muscle up. Give us twenty-five pull-ups

and twenty-five dips per round.

4. Typically, you'll have the strength for a muscle-up when you can do

 twenty pull-ups and dips without a pause.

Monday 010806

Three rounds for time:

Body weight Deadlift, 15 reps

Row 500 meters

Saturday 010804

Clean and Jerk, 21-15-12-9-6-3-1 reps.

Notes:

1. Add weight to each set. Rest two minutes between sets.

2. Total loads for all 7 sets.

3. No rest on ground during sets. Touch and go at ground.

Friday 010803

Tabata Pull-ups

Tabata Dips

Tabata Pull-ups

Tabata Dips

Notes:

1. Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.

2. Take as much rest between Tabata efforts as needed.

3.On the first of the pull-up and first of the dip efforts don't dismount the bar(s)

for the duration of each 20 second interval.

4. On the second pull-up and second dip efforts it is OK to dismount the bar(s)

before the interval concludes (ahead of the 10 second rest).

Thursday 010802

For time:

Row 500 meters

Sumo Deadlift High-pull, 15 reps

Row 500 meters

Thruster, 15 reps

Row 500 meters

Sumo Deadlift High-pull, 15 reps

Row 500 meters

Thruster, 15 reps

Notes:

1. Row 1:45 or less 500's.

2. Thruster and Sumo @ ½ your bodyweight.

3. Record time to completion.