Thursday 010816

50 Sit-ups

26 inch Box Jump, 25 reps

Jump Rope "Double Unders", 1 minute

Deadlift, Bodyweight 18-15-12 and 9 reps

Jump Rope "Double Unders", 1 minute

26 inch Box Jump, 25 reps

50 Sit-ups

Notes:

1) If you can't "double under" then jump hard and fast for 3 minutes.

2) Rest as little as possible.

3) Can you do this in ten minutes? How about fifteen? Twenty?

Wednesday 010815

Three rounds for time of:

Walking Lunge 50 steps

50 Push-up

4 "L"-Rope Climb

Notes:

1. Lunge requires trailing knee to "kiss" the ground on each step.

2. Push-ups only count if body is perfectly straight and chest comes to ground.

3. L-Rope climb is a rope climb with your legs straight out in front of you.

Tuesday 010814

For time:

5 Knees to Elbows

15 Clean and Jerks

10 Knees to Elbows

10 Clean and Jerk s

15 Knees to Elbows

5 Clean and Jerks

20 Knees to Elbows

Notes:

1. Move SLOWLY on knee raises. No throwing, swinging, lurching, or lunging.

The benefit here is tied to the deliberateness of your efforts.

2. It may take more than one set to complete the required number of reps for

each knee raise set if done correctly. That's O.K.

3. Max load for C&J at each set.

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