TUESDAY 100330

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

MONDAY 100329

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

SATURDAY 100327

Thruster 3-3-3-3-3-3-3

FRIDAY 100326

30 Muscle-ups for time

Post time to comments.

WEDNESDAY 100324

Rest Day

MONDAY 100322

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

SUNDAY 100321

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

SATURDAY 100320

Rest Day

FRIDAY 100319

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

THURSDAY 100318

Deadlift 1-1-1-1-1-1-1 reps

WEDNESDAY 100317

Complete 3 sets of:
10 Rep Squat (5 RM)
*Use your 5 RM squat for this workout.
*Perform as many reps as possible...put the bar in the rack..rest..do another rep and continue till you get 10 total reps.


Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

MONDAY 100315

Complete as many rounds in 20 minutes as you can of:
15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

SUNDAY 100314

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

SATURDAY 100313

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

Run 400m
40 Wallball shots, 20 pound ball

WEDNESDAY 100310

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

TUESDAY 100309

max effort Power Snatch 3-3-3-1-1-1


Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

SUNDAY 100307

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

SATURDAY 100306

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

FRIDAY 100305

Complete 10 rounds for time of:
3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows

THURSDAY 100304

Shoulder Press 3-3-3-3-3-3-3

5x10 each for time:
squats
pushups
pullups
knees to chest