Thursday 010510

Repeat this circuit three times with no rest. Push hard; make each set a worthy effort.

Use your judgement on the reps. Great athletes will make each set a challenge and

execute the movements with great control and technique.

Max heart rates are readily available here. For you fighters, this is a fight.

Bike a fast mile

Sit-ups

Back extension

Max set of pull-ups

Bench press @ body weight

Upright row @ 1/3 body weight

Push-ups

Wednesday 010509

Warm-up with about ten minutes of EASY rowing. Then...

Row a 1K for time. Submit time.

Squat (10" box sqaut) 5-3-1 reps, submit total weight for all three sets

Tuesday 010508

Time five muscle-ups and 50 box jumps on 20" plyo box.

Stretch/rest 20 minutes.

Time five muscle-ups and 50 box jumps on 20" plyo box.

We're interested in both times and decay rate from first to second effort.

If you can't do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up.

If you can't do pull-ups and dips use assistance device (Cybex, Gravitron, etc.)

If you mix muscle-ups and pull-ups/dips report numbers of each with time.

Monday 010507

Muscle snatch 15-12-9 reps

with same load and 1 minute between sets.

Five supersets of back extension and sit-ups.

Make each exercise slow and tough.

Add weight to back extension if ready. Go SLOWLY!

Muscle snatch 15-12-9 reps

with same load and 1 minute between sets.

The muscle snatch is a snatch without the dive under the bar.

The idea is to deadlift and as you pass the knees, rapidly explode

the hip and follow through with an explosive pull straight through

to locked out overhead. This snatch is a regular support exercise

from the Olympic lifting repertoire. It places a heavy emphasis on

the upper body compared to the Snatch.

Saturday 010505

Back extension 15-15-15 slow and pretty. Snake or wave up.

Dumbbell "thruster" from 10" box 20-15-10 max weight each set.

No "rocking up" or "plunking down"

1000 meter row.

(Thruster is a front-squat/push-press combo movement.)

Friday 010504

No WoD

Thursday 010503

Bike hard for ten minutes. (Record distance)

Rest three minutes

One set of pull-ups followed immediately by bench press at body weight.

Rest one minute

Second set of pull-ups followed immediately by bench press at body weight.

Rest one minute

Third set of pull-ups followed immediately by bench press at body weight.

Rest two minutes

"Wall Ball" drill for two minutes, attempt 50 throws

Rest only as long as it takes to complete 50 sit-ups, slow and controlled.

Back extension/glute-ham raise 15 reps followed immediately by

50 sit-ups

Without rest, repeat back ext./glute-ham raise and sit-ups.

This is a hard workout. Try to complete it in less than 40 minutes

Wednesday 010502

Deadlift 5-4-3-2-1 reps (total weight)

Rest 5 minutes

Box jump (20" box) 50 reps in 2 minutes (record time)

Rest 5 minutes

Row 1000 meters (record time)

Submit deadlift total weight, 50 jump time, and 1K row time.

Tuesday 010501

Three rounds of:

25 Sit-ups

12 Back extension/glute-ham raises

Then,

Three rounds of:

Max set of pull-ups

Max set of push-ups

Walking lunge twenty steps each right and left leg

Monday 010430

For time:

Jump rope "Double under"; 90 seconds

8 Clean and Jerks; 1/2 body weight

6 Clean and Jerks; 3/4 body weight

4 Clean and Jerks; body weight

(no resting weight on ground)

Jump rope "Double under"; 90 seconds