Wednesday 010801

30 Strict Push-ups

15 Back Extensions

25 Push-ups feet elevated 1 foot from floor.

12 Back Extensions

20 Push-ups feet raised 2 feet from floor

9 Back Extensions

15 Push-ups feet raised 3 feet from floor

6 Back Extensions

10 Push-ups feet raised 4 feet from floor

Notes:

1. Strict push-ups allow for no sag in the body.

2. Don't swing the Glute-ham raise. Move slowly and deliberately.

Tuesday 010731

Three rounds for time of:

Box Jump, 50 reps

Sumo Deadlift High-pull, 15 reps, .

Rest two minutes.

Notes

1. Use max load on deadlift

2. Come to full extension on box before jumping or stepping down

3. Use 30" box if able

Monday 010730

20 pound Wall-ball, 50 shots

Bike for 1 mile

20 pound Wall-ball, 50 shots

Rest 3 minutes

Bike 1 mile

20 pound Wall-ball, 50 shots

Bike 1 mile

Notes:

1. Count only those Wall-Ball shots that clear your reach by at

least a foot and start from a deep squat

2 Time both rounds. Which was quicker?

Saturday 010728

500 meter Row

20 Dumbbell Thrusters

20 Pull-ups

Rest as needed

Row 500 meters

10 Dumbbell Thruster

20 Pull-ups

Rest as needed

Row 500 meters

5 Dumbbell Thruster

20 Pull-ups

Notes:

1. Can anyone row 1:30, 1:35, then 1:40 500's and "Thruster"

with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

2. Modify as needed to finish.

3. No rests other than where specified.

Friday 010727

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

Back extension

"L" Pull-up

Thursday 010726

Three rounds for time of:

12 Single arm snatches, alternate arms.

20 inch Box Jump, 25 reps

Rest 1 minute

Notes:

1. Warm-up shoulders substantially before snatches.

2. What percent of bodyweight can you use on snatch?

3. How about 32" box?

4. Rest only during 1 minute break between rounds.

Wednesday 010725

For twenty minutes:

Bench Press

Rope Climb

Notes:

1. Use bodyweight for bench press.

2. Add total reps.

3. Add total feet of rope climbed.

Tuesday 010724

Clean & Jerk (50,75, or 100% BW) 15 reps

Row 500 meters

Rest two minutes

Clean & Jerk, same load, 15 reps

Row 500 meters

Rest two minutes

Clean & Jerk, same load 15 reps

Row 500 meters

Monday 010723

Tabata Squat

Rest 2 minutes.

Push-press 1/3 bodyweight 50 reps.

Rest 2 minutes.

Perform Tabata total from earlier, in one set, in less than 4 minutes.

Rest 2 minutes.

Two minutes push press with 1/3 bodyweight (max reps within two minutes).

Saturday 010721

Row 500 meters

Dumbbell walking lunge, 30 steps

Row 1000 meters

Dumbbell walking lunge, 30 steps

Row 2000 meters

Dumbbell walking lunge, 30 steps

Notes:

1. Row a moderate paced 500 and then attempt that pace for the 1K and 2K efforts.

2. Use 1/4, 1/3, or 1/2 your body weight for the lunges depending on your fitness.

3. No resting, none.