Monday-Friday, February 27-March3, 2017 (5-6am)

Monday

Run 4 min—hollow rocks– wallballs—med ball cleans

For time:
42 GHD sit-ups
115-lb. squat clean thrusters, 21 reps
30 GHD sit-ups
115-lb. squat clean thrusters, 15 reps
18 GHD sit-ups
115-lb. squat clean thrusters, 9 reps

Tuesday

Run 4 min—hollow rocks– wallballs—med ball cleans–ring rows-hop, skip lunges

Yeti

For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups

Wednesday

Run 4 min—hollow rocks– wallballs—med ball cleans-step ups-push ups-push press

Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Thursday

Run 4 min—hollow rocks– wallballs—med ball cleans–kbs

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Friday

Run 4 min—hollow rocks– wallballs—med ball cleans–hop, skip, lunges

Front squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile

Tuesday -Friday, February 21-24, 2017

TUESDAY

warm up-run 4 minutes- 2 lengths each …hop-skip-walking lunge-

500 double-unders for time.

Start a clock and at the beginning of each minute perform 3 bodyweight front squats.

Post time to comments.

WEDNESDAY

Run 3 minutes– 100 jumprope– 15 each –Pvc good mornings_squats_scorpions_pvc ohs_med ball cleans

Complete as many rounds and reps as possible in 15 minutes of:

155-lb. deadlifts, 9 reps
12 push-ups
15 box jumps, 24-in. box

THURSDAY

Run 7 minutes then same warm up as yesterday

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb

Friday

Tabata Barbell

Tabata deadlift, 185 lb.
Tabata hang power clean, 135 lb.
Tabata front squat, 85 lb.
Tabata push press, 65 lb.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

 

Monday-Friday , February 13-17, 2017

MONDAY

Proceed through the sequence below, completing as many reps as possible in 10 minutes of:
Weight 1snatches, 30 reps
Weight 2 snatches, 30 reps
Weight 3 snatches, 30 reps
Weight 4 Snatches, as many reps as possible

 

TUESDAY

5 rounds for time of:
30 rows
10  Turkish get-ups

 

WEDNESDAY

for time:
Fran
1-mile run

Fran is 21-15-9 reps for time of 95-lb. thrusters and pull-ups. Complete Fran before running the mile.

 

THURSDAY

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

 

FRIDAY

For time:
50 walking lunge steps
25 chest-to-bar pull-ups
50 box jumps, 24-in. box
25 triple-unders
50 back extensions
25 ring dips
50 knees-to-elbows
25 wall-ball “2-fer-1s”, 20-lb. ball
50 sit-ups
15-ft. rope climbs, 5 ascents

 

Monday-Friday, February 6-10, 2017

Monday

Warm up—run 4 minutes–12-10-8 med ball cleans–pvc ohs–speed skaters–jumping jacks

4 rounds for time of:
95-lb. power snatches, 20 reps
50 double-unders

Tuesday

Run 4 minute-5-10-15 of wall squats, man makers– light kbs

5 rounds for time of:
Row 1,000 meters
200-m farmers carry, 45-lb. dumbbells
45-lb. dumbbell waiters walk, 50 meters, right arm
45-lb. dumbbell waiters walk, 50 meters, left arm

Wednesday

Jumprope 2 minutes–×2 of 12 each hollow rocks-med ball cleans, wall squats, sit ups, jumping lunges

15-12-9 reps for time of:
Toes-to-bars
Wall-ball shots, 20-lb. ball
75-lb. thrusters

Thursday

Run 600 m, 20 each ,step ups,wall balls

Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories

Rest 3 minutes between rounds.

Friday

X2 Hop-skip- broad jump- walking lunge, 12 ring rows, wall squats, step ups

3 rounds for time of:
95-lb. squat cleans, 30 reps
30 pull-ups
Run 800 meters

Post time to