Thursday 010614

Three rounds for time of:

20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs.

20 Push-ups, as few sets as possible.

20 Pull-ups, as few sets as possible.

20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers

meet above hips joint. No trunk flexion).

Wednesday 010613

Tabata Squats (no less than 15 squats per interval)

50 Sit-ups

Ten muscle ups

50 Sit-ups

Tabata Squats (no less than 15 squats per interval)

We've seen this done in twenty minutes!

Tuesday 010612

Row 1,000 meters

Hollow Rock 90 seconds

Three rounds for time of:

20 Dumbell thruster off 10" box, three times up rope

3 Rope Climbs

Hollow Rock 90 seconds

Row 1,000 meters

Monday 010611

Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause.

20 pound Wall-ball, 25 shots

10 Pull-ups

Continuous rotation of these two for five rotations. No rest, no pause.

Glute-ham raise 10 reps

Hang from bar raise knees to elbows 10 reps.

Note:

The "Wall-ball" drill is performed from a deep squat EACH rep.

The ball is shot overhead two feet above reach.

Saturday 010609

Four rounds for time of:

2 Rope Climb

20 pound Wall-ball, 25 shots,

two feet above reach, FROM DEEP SQUAT EACH REP!!

15 Muscle Snatch, catch overhead at full hip extention,

not in squat, 15 reps @ 1/2 body weight

20 inch Box Jump, 20 reps

Friday 010608

For Time:

Jump Rope "Double Unders"; 2 minutes

10 Handstand push-ups

Jump Rope "Double Unders"; 2 minutes

Sumo Deadlift High Pull @ no less than for 1/2 your body weight for:

12-10-8-6-4 reps. Use same load for each set.

Jump Rope "Double Unders"; 2 minutes

50 Dips, as many sets as required. If able use rings.

Jump Rope "Double Unders"; 2 minutes

Can you do this in twenty minutes?

Thursday 010607

Set up weights ahead of time and plow through this workout with no resting or stalling.

Bike hard and fast for five minutes

Clean and Jerk 1/2 body weight 15 reps

Deadlift bodyweight for max reps

Clean and Jerk 1/2 body weight 15 reps

Squat body weight for max reps

Clean and Jerk 1/2 body weight 15 reps

Nice!

Wednesday 010606

Bench-press 5-3-1 reps, heroic efforts!

Lunge 50 alternating steps with dumbbells @ 1/4, 1/3, OR 1/2 your bodyweight

Push-press 5-3-1 reps, heroic efforts!

Glute-ham raise, three sets, 15-12-9, hold a plate if you are able. Your pick.

Tuesday 010605

Run 1 mile

5 rounds for time of:

15 Back Extensions

15 Knees to Elbows

50 Thrusters from 10" box with dumbbells.

Don't stop or pause; pump them out. Go as heavy as you can!

Monday 010604

250 meter Row

21 Powerclean; 1/3, 1/2, or 1/1 body weight

250 meter Row

5 Muscle-up

250 meter Row

Pull-ups, max set

250 meter Row