WEDNESDAY 101124

5 Rounds:
10 Pistols
20 DB Rows from floor (45/35)
30 Double Unders

~REST~

30 Knees to Elbows

MONDAY 101122

Deadlift 5-5-5+

Shoulder Press 5-5-5+

SUNDAY 101121

10 Hang Power Snatch (75/65)
5 Pull Ups
8 Hang Power Snatch
10 Pull Ups
6 Hang Power Snatch
15 Pull Ups
4 Hang Power Snatch
20 Pull Ups
2 Hang Power Snatch
25 Pull Ups

SATURDAY 101120

Snatch 3-3-3

rest

“Ivan the Terrible”

50 Double Unders
50 Lunges
50 Push Ups
50 Sit Ups
50 Double Unders
40 Lunges
40 Push Ups
40 Sit Ups
50 Double Unders
30 Lunges
30 Push Ups
30 Sit Ups
50 Double Unders
20 Lunges
20 Push Ups
20 Sit Ups
50 Double Unders
10 Lunges
10 Push Ups
10 Sit Ups

WEDNESDAY 101117

5 Rounds

1 Press
3 Push Press
5 Push Jerks

No time component. Perform all three movements without putting the bar down except between rounds. Find a weight that challenges you on each lift and forces you to transition to the next movement.

~REST~

Row 1000m

TUESDAY 111016

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

-rest-

AMRAP 15 minutes

6 Pull Ups
9 Push Ups
12 Air Squats

MONDAY 101115

3 Rounds

10 Deadlifts (185/135)
20 Pull Ups
400m Run

SUNDAY 101114

Fight Gone Bad-style

3 Rounds:

Push Ups
Double Unders
Slam Balls (20/10)
Burpees
Sit Ups
1 minute rest

Post total reps to comments.

SATURDAY 101113

deadlift
5-5-5-5-5

press
5-5-5-5-5

tabata situps

rest

tabata pushups

SUNDAY 101107

“Angie”
100 pull ups
100 push ups
100 sit ups
100 squats
You must complete all reps for each exercise before moving onto the next.

TUESDAY 111002

AMRAP in 20 minutes of:
400m run
10 Air Squats
10 Push Ups
10 Sit Ups
10 box Jumps

SUNDAY 101031

21 Ring Dips
50 Sit Ups
15 Ring Dips
50 Sit Ups
9 Ring Dips
50 Sit Ups

THURSDAY 101028

AMRAP 15 minutes

3 Hand Stand Push Ups
5 Pull Ups
7 Knees to Elbows