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Monday 020916

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Two rounds for time of: 500 meter Row 15 Sumo Deadlift High-pull 500 meter Row 15 Thruster Notes: Row 1:45 or less 500's. Thruster and Sumo @ ½ your bodyweight. Record time to completion. … [Read more...] about Monday 020916

Wednesday 020911

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Hang clean 10-10-10-10-10 Back Extension and sit-ups for ten minutes Twelve rounds of: Row 1 minute Rest 1 minute Notes: See instructions for last cycle: slow and deliberate on weights to max load, rest, all out in matched reps for calisthenics, rest, all out on cardio. Same each day. This is a default instruction on this pattern. … [Read more...] about Wednesday 020911

Sunday 020915

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Row 1K Pull-up (max set) Dumbell Thruster* (21 reps) Dumbell Thruster (21 reps) Pull-up (max set) Row 1K The idea here is to match the numbers of the second half with the number of the first half. Go through this slowly! Take as much time as you need. Work for your best effort in each exercise. … [Read more...] about Sunday 020915

Saturday 020907

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Hang Clean 5-5-5-5-5 Pull-ups and Dips, max total in ten minutes Run 1 mile Notes: 1. Cleans are at easy pace to maximize lifts 2. Pull-up and dip are in equal numbers. 3. Rest before each of three distinct efforts as needed. … [Read more...] about Saturday 020907

Sunday 020908

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Bench Press 5-5-5-5-5 Rope Climb and Push-ups, max total in ten minutes Row 1,000 meters Notes: 1. Bench is at easy pace to maximize lifts. 2. Match each rope assent with ten push-ups. 3. Rest before each of the three distinct efforts as needed. … [Read more...] about Sunday 020908

Monday 020909

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Squat 5-5-5-5-5 Muscle Up for ten minutes Rope climb for 5 minutes Notes: 1. Back Squat is at easy pace to maximize lifts. 2. Muscle ups will require “friendly boost” to keep you moving. 3. Rest before each of the three distinct efforts as needed … [Read more...] about Monday 020909

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