Tuesday 1/26/10

For Time:
Run 400m in under 1:15
30 Burpees

Get a full recovery, and then...

For Time:
Row 500m in under 1:50
30 Pullups

If either your row or run is over the designated time, you will have to do another run/row of the same distance after you finish the workout.

Thursday 1/21/10

Weighted Pullups 5x5x5x5x5

3 Rounds for Time:
20 Overhead Walking Lunges (45#)
12 Wall Ball
7 Pushups

Tuesday 1/19/10

Ring Skill Work (Dips, L-Sits, Skin-the-cats, Muscle-ups, Levers)

4 Rounds, each for time:
Row 500m

Thursday 1/14/10

Pullups 3 x max reps

GHD Situps 3 x max reps in 1:00

For Time, 21-15-9 reps of:
Snatch Grip Deadlift (95#)
Hang Power Snatch
Overhead Squat

Arnold makes a guest appearance on Mad TV...

Tuesday 1/12/10

Skills:
Spend at least 20 minutes working on 3-4 of your weaknesses

3 Rounds for Time:
Run 400m
12 Burpees
12 Wall Balls

Thursday 1/7/10

Skill Work:
Snatch

Snatch 5x5x5

AMRAP 1:00 - Box Jumps (24")
Rest 1:00
AMRAP 1:00 - Pullups
Rest 1:00
AMRAP 1:00 - GHD Situps
Rest 1:00
AMRAP 1:00 - Sumo Deadlift Highpulls (95#)
Rest 1:00
AMRAP 1:00 - Burpees

AMRAP = As Many Reps As Possible

Final result will be total number of reps completed on all exercises

Tuesday 1/5/10

After a nice, restful holiday, it's time to get back to the grinder!

Power Clean 3x3x3x3x3

"The Show Stopper" 5 Rounds for Time:
5 Deadlift (275#)
10 Burpees