080930

Tuesday, September 30

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... Continuing as long as you are able

080929

Monday, September 29

For time:
500m Row
25 Double unders, jump rope
30 Box Jump
35 Sumo Deadlift Highpull
40 Dips
45 Steps, walking lunge
50 Back Extensions
55 Situps
60 Jumping Squats

080928

Sunday, September 28

4 Rounds:
Run 400 meters
50 squats

080927

Saturday, September 27

10-9-8-7-6-5-4-3-2-1 Reps each of:

Deadlift
Bench Press
Box Jump

080926

Friday, September 26

Learn the Snatch

or

Snatch 5-5-5-3-3-3

080925

Thursday, September 25

4 rounds max reps:
Dips
Ring Rows
Situps
Back Extensions

If reps exceed 30, choose a harder version of the move.

080924

Wednesday, September 24

"Helen"

3 rounds for time:
1/4 mile run
21 Dumbbell Swings
12 Pullups