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

Saturday 010602

Three rounds for time:

Dips, max reps

Walking Lunge, 20 Steps

Push-press, max reps @ 1/3 bodyweight

Walking Lunge, 20 Steps

Handstand Push-ups, max reps

Walking Lunge, 20 Steps

Friday 010601

Row 1000 meters @ a 2:00/500 meter pace or greater

Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps

Row 500 meters @ a 1:45/500 meter pace or greater

Powerclean (from ground) same load as Sumo dead/highs X 21 reps

Row 250 meters @ a 1:30/500 meter pace or greater

Front Squat, same load as Sumo dead/highs on 10" box X 21 reps

Yeah! Oh, you're welcome.

Thursday 010531

Run 400 meters

Three to Five rounds of:

5 Muscle-up, 5 reps

12 Glute-ham raise

Skip rope 5 minutes try not to stop

Wednesday 010530

Bike two minutes

Muscle-snatch 10 reps

(muscle snatch is snatch with no drop under, pull to overhead lockout)

Pull-ups

Rope climb

Bike two minutes

Rope climb

Pull-ups

Muscle-snatch 10 reps

Bike two minutes

Tuesday 010529

Bike two minutes

Muscle-snatch 10 reps

(muscle snatch is snatch with no drop under, pull to overhead lockout)

Pull-ups

Rope climb

Bike two minutes

Rope climb

Pull-ups

Muscle-snatch 10 reps

Bike two minutes

Monday 010528

Jump 50 times on 20" box for time

Hang from bar and raise toes to bar SLOWLY 20 reps

Dumbbell thruster 15 reps off 10" box

Bench Press 15 reps

Bench Press 15 reps

Dumbbell thruster 15 reps off 10" box

Hang from bar and raise toes to bar SLOWLY 20 reps

Jump 50 times on 20" box for time

Saturday 010526

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

Three rounds for time of:

10 Snatches, 1/3 body weight

10 Powercleans ,1/3 body weight

20 inch Box jump, 15 reps