Tuesday 010522

Bike two minutes all out, three times with five minute break between efforts.

Record and submit distance for each effort.

How many rotations can you do within 15 minutes? One point each station.

Back extension 15 reps with 25 lb. plate

Muscle-up

Deadlift/High-pull X 10 reps 50% body weight

If you can't do a muscle-up, do 15 pull-ups and 15 dips instead.

Monday 010521

Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds.

All throws two feet above reach!

Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And....

Rest only as long as last effort....

30seconds on, 30 seconds off, 60 seconds on, 60 seconds off,

90 seconds on, 90 seconds off, 120 seconds on, done.

Total exercise 8 minutes. 20 lb medicine ball, and full squat for each throw.

Submit total throws for all efforts and bodyweight.

Roll through this circuit as many times as you can in 20 minutes.

Each station is one point. Submit number.

Rope climb, 2 trips

Lunge ten steps each leg, alternating

Clean & Jerk, 50% bodyweight X 10 reps

If you can't rope climb, do 15 pull-up, or twenty five assisted at minimal assistance.

Saturday 010519

Powerclean 3X10-10-10 (Three sets of 10 reps).

Rest as needed before...

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

Rope climb

15 Sit-ups

10 Thrusters off 10" box with dumbbells totaling 30% of your weight

15 Back extensions

Give one point for each exercise completed.

Friday 010518

Bench press 10-8-6-4-2 reps.

Total weight for all five sets and submit with body weight.

Rest as needed before,

How many passes of this circuit can you make in 20 minutes?

Count each element (Box jump, Muscle-up, Leg raise) as a single point,

so that, for instance, four complete circuits and once more 20 box jumps

and one more muscle-up would be 14 points. If you still can't do the

muscle-up substitute twenty assisted pull-up and dips.

Box Jump 20" X 20 jumps

Muscle-up

Hanging leg raise, toes to bar X10

Thursday 010517

Squat, 10" box, with weight 20-10-5-3-1

Three rounds each for time of:

Three minute stand on bike at 70 rpm

Twice up the rope (rope climb)

Twenty sit-ups

Fifteen back extensions

Wednesday 010516

2000 meter row.

Establish PR (personal record) if able.

Three rounds for time of:

20 Powerclean

20 Walking Lunges

20Push-ups

Tuesday 010515

5 Sets of pull-ups. Fast-slow-fast-slow-fast.

The fast ones are fast and sloppy; the slow ones are excruciatingly perfect.

This is, of course, high rep and low rep, alternating.

The following circuit contains three elements and is a powerful whole body workout.

Each element is 45 seconds with a fifteen second rotation

(not one second more or you start over).

Make five rotations. That's exactly fifteen minutes.

If you don't know the elements you haven't been paying attention.

(It's partly our fault; we're working on a page of descriptions and illustrations.)

Email us for details if you can't find them off of the archived routines and links.

"Wall Ball"

Hollow Rock

Romanian Deadlift/Upright Row combo movement

Monday 010514

Five sets of Dips. Total the five sets. Then...

Three rotations for time of:

Snatch 1/3 body weight, 10 reps

Powerclean 1/3 body weight, 10 reps

20" box jump, 15 reps

Saturday 010512

Five rounds for time of:

25 Squats

10 Pull-ups

10 Dips

Submit time and level of assistance for pull-ups and dips.

 If assisted, keep assistance at same level throughout workout.

Total time and assistance amount is excellent indicator of your overall fitness.

Rush through!

Friday 010511

Three rounds for time of:

Row 500 meters

Back extension/sit-up, high rep

Deadlift 5 reps

Rest