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).

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!