Tuesday 010828

Three rounds for time of:

15 Glute Ham Developer Med Ball Sit ups

15 Pull ups

Notes:

Lay back to horizontal with a medicine ball held overhead

(we're using an 8 pounder for this).

Quickly sit-up and throw the ball forward and level to the ground.

At the start, the medicine ball should be closer to the

ground than the head or shoulders

Monday 010827

Tabata Squat

Handstand walk; 4 minutes

Repeat.

Note:

If you can't walk on your hands hold a handstand

for as much of the 4 minutes as possible.

Saturday 010825

1 set of Clean and Jerk @ 5 RM

3 sets of Clean and Jerk @ 3 RM

5 sets of Clean and Jerk @ 1 RM

Friday 010824

1000 meter Row @ 15 SPM

1000 meter Row @ 25 SPM

1000 meter Row@ 35 SPM

Notes:

1. "SPM" is strokes per minute.

2. SPM is found in the upper right hand corner of the C2 Rower.

3. Rest/Stretch ten minutes between efforts.

4. In each case row the best time you can within the stroke count indicated.

Thursday 010823

For time:

5 RM Squat

10 Knees to elbows

3 RM Squat

10 knees to elbows

1 RM Squat

10 knees to elbows

Notes:

1) A 5 RM Squat is a load that you can squat 5 times but not 6.

Wednesday 010822

10 Muscle-ups

8 Muscle-ups

6 Muscle-ups

Notes:

1. No hurry here, but the muscle-ups are consecutive at each set.

2. Have someone assist/spot you by lifting under your feet.

3. Minimize the amount of assistance.

4. The final muscle-ups of each set should be agonizingly difficult.

Tuesday 010821

Four rounds for time of:

1/2 body weight Sumo deadlift High-pull, 15 reps

400 meter Run

Monday 010820

Three rounds for time of:

20 pound Wall ball, 25 shots

15 Pull-ups

Notes:

1. The Wall-ball drill is a front squat push press throw towards a

spot on the wall about two feet above max reach. On rebound catch,

recoil to squat and immediately squat, throw, catch, repeat.

2. Time workout for all three rounds

Saturday 010818

On the rower how long can you keep your average 500-meter pace at 2:00 or below?

Notes:

1) Turn the rower on and scroll until average 500-meter pace is showing in bottom window.

2) Take a minute or so to drive the average under 2:00 and stay down there as long as you can.

3) Note the time at which you show 2:01 or higher.

4) Twenty minutes is good. Thirty is great.

5) If you absolutely can't get your hands on a C2 Rower, run, bike, or swim for 20 hard minutes.

6) If you fail in less than 8 minutes do two attempts.

Friday 010817

For time:

Bench Press, 5 reps

Row 500 meters

Bench Press, 3 reps

Row 500 meters

Bench Press, 2 reps

Row 500 meters

Bench Press, 1 rep

Notes

1) Start with a bench press that you can press 5 times but not 6.

2) On the first row (try for 1:45), note the meters accomplished

and match that distance on the second and third efforts.

3) Keep the same load for the bench press throughout the workout.