Friday, January 31st, 2015:

Back Squat 10-10-10-10-10

Friday, January 30th, 2015:

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Thursday, January 29th, 2015:

Rest Day

Wednesday, January 28th, 2015:

Complete as many rounds as possible in 12 minutes of:
35/20-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent

* substitute 5 pull ups for the 1 rope climb 

Tuesday, January 27th, 2015:

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 24/20"-inch box
185/115lb. push jerks, 5 reps

*scale weight as needed

Monday, January 26th, 2015:

5 rounds for time
250 meter Row 
5 Bench Press (225/155) 

Rest 5 Minutes 

5 rounds for time
5 Muscle Ups 
5 Parallette Handstand Push Ups 

* scale weight and movements as needed 
* sub 10 pull ups for muscle ups and 10 hand release push ups for PHSPU 

Saturday, January 24, 2015:

"Helen" 

3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups

Friday, January 22nd, 2015:

"Grace"
30 Clean and Jerks (135/95)

Wednesday, January 21st, 2015:

Chest to Bar Pull Up Ladder 

Rest 5 Minutes 

Burpee Ladder


For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Tuesday, January 20th, 2015:

Deadlift 1-1-1-1-1-1-1


Extra Work: 

Double Tabata Row 
8 rounds of 
40 sec on / 20 sec off 

Monday, January 19th, 2015:

Ring push-up ladder

Rest 5 minutes

Body-weight front squat ladder


For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. 

* scale ring push ups to deficit hand release push ups if needed. Scale squat weight as needed. 

Sunday, January 18th, 2015:

Rest Day

Saturday, January 17th, 2015:

Run 1 Mile for time 

Friday, January 16th, 2015:

5 rounds for time of:
50 double-unders
35 knees-to-elbows
185-lb. overhead walk, 20 yards

* scale the above reps sand weight as needed

Thursday, January 15th, 2015:

Rest Day

Wednesday, January 14th, 2015:

Ring Dip Ladder or Regular Dips

Rest 5 minutes 

3/4 bodyweight Hang Power Clean Ladder 

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. 

* scale weight for hang power cleans as needed. Use half of body weight if 3/4 is unrealistic. 


Extra Work: 

3 sets (not timed) 
1 minute plank hold 
20 ab-mat sit ups 

Tuesday, January 13th, 2015:

"Fran" 

21-15-9 reps for time 
Thrusters (95/65) 
Pull Ups 


Extra Work:

Practice one of the following for 10-15 minutes 
- Handstand Holds 
- Rope Climbs
- Ring Dips 

Monday, January 12th, 2015:

3 rounds for time 
50 Calorie Row 
150 Double Unders 
50 Walking Lunges 

* sub 300 single unders or 15 burpees for double unders
* sub 800 meter run for 50 cal row 


Extra Work:

Front Squat 3-3-3-3-3 

Sunday, January 11th, 2015:

Rest Day

Saturday, January 10th, 2014:

Barbell Turkish Get Up 1-1-1-1-1-1-1 


Extra Work:

Row Intervals 
7 rounds
:30 on / 2:30 off

* these intervals should be FAST 
* sub running if you don't have a rower 

Friday, January 9th, 2014:

In front of a clock set for 12 minutes with a 135-lb(95-lb). barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks


Extra Work:

Practice Ring Dips 

* if you cant do a ring dip, try holding with arms extended 

Thursday, January 8th, 2015:

Rest Day

Wednesday, January 7th, 2014:

Split Jerk 5-5-5-5-5 


Extra Work:

Deadlift Heaviest set of 4 reps 

Tuesday, January 6th, 2015:

For Time: 
1,000 meter Row 
50 dumbbell snatches (35/15) 
750 meter row 
35 dumbbell snatches (35/15) 
500 meter row 
20 dumbbell snatches (35/15) 

Extra Work: 

4 Power Snatch on the minute for 10 minutes 
(50-60% of 1RM) 

Monday, January 5th, 2015:

20 minute AMRAP 
10 Chest to Bar Pull Ups 
20 Back Squats (95/65) 
30 Double Unders 


Extra Work:

Back Squat 5-5-5-5-5