Tuesday 010626

1 Jump on plyo box/ 1 clean pull-up

2 Jumps on plyo box/ 2 clean pull-ups

3 Jumps on plyo box/3 clean pull-ups...

n Jumps on plyo box/ n clean pull-ups

You've got 20 minutes to carry this sequence as far as you can.

The pull-ups need not be within a single set to count. Just alternate

between jumping and pull-ups. Complete the needed number of

pull-ups before the next round of jumps. Pick a challenging height

for the box jump. No jumping on pull-ups.

Monday 010625

Three rounds of:

Two minute sprint on stationery bike.

Two minutes of sit-ups.

Two minutes of dips.

Two minutes of rest

Saturday 010623

Three rounds for time of:

5 Muscle-ups

400 meter Run

Notes:

1. If you can't do a muscle-up substitute ten slow pull-ups

and ten slow dips for each muscle up.

Friday 010622

Three rounds for time of:

Muscle Snatch, 15 reps

Box Jump, 15 reps

Back Extension/Glute-ham raise, 15 reps

Our best will:

Snatch 2/3 body weight.

Jump 26" box.

Back extension/Glute-ham raise with 20 pound medicine ball.

Complete three rounds in ten minutes.

Thursday 010621

Three rounds for time of:

25 Sit-ups

25 Thrusters (off 10" box), (~25 RM load)

3 Rope Climb

Notes:

1. Try this sit-up: touch fingers from opposite hands together

behind thighs without touching your legs with your arms, hands,

or fingers then lower back to flat on ground with hands overhead.

2. Thruster, as a reminder, is a front squat/push-press. With what

percentage of your body weight can you complete the 25 reps?

3. Climb rope in "L" if you're able.

4. Minimize time to completion.

Wednesday 010620

Three rounds for time of:

Jump-rope for two minutes

Pull-ups

Bench-press, body weight

Rest 1 minute

Our best will:

Double under without fouling for two minutes on the jump-rope.

Twenty five pull-ups, then twenty, then fifteen.

Twenty five, then twenty, then fifteen on the bench press.

Tuesday 010619

Row 500 meters

Clean and Jerk 15 reps

Rest 3 minutes

Row 500 meters

Clean and Jerk 15 reps

Rest 3 minutes

Row 500 meters

Clean and Jerk 15 reps

Our best athletes will C & J their bodyweight for each set

and row sub 1:30 - 500's.

Monday 010618

Hang from bar and touch knees to elbows, 15-12 and 9 reps.

20 Dips

Run 400 meters, max effort.

With no rest between deadlift and pull-ups with only 60 seconds rest between superset:

Deadlift 15 reps (body weight)/Pull-ups 15 reps

Deadlift 12 reps (body weight)/Pull-ups 12 reps

Deadlift 9 reps (body weight)/Pull-ups 9 reps

Run 400 meters, max effort.

20 Dips

Hang form bar and touch knees to elbows, 15-12 and 9 reps.

Saturday 010616

For time:

50 Sit-ups

Standing two minute sprint on stationary bike

Push-press, 1/3 body weight 21 reps

Standing two minute sprint on stationary bike

Push-press, 1/3 body weight 15 reps

Standing two minute sprint on staionary bike

Push-press, 1/3 body weight 9 reps

50 Sit-ups

Friday 010615

For time:

Row 500 meters (max effort after warm-up).

Hang from bar and slowly bring knees to elbows 15 reps (no lurching).

Powerclean 15 reps (max load).

Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).

Row 500 meters (all out!).

Powerclean 15 reps (same load as before).