Rest Day

100 Hang Squat Cleans at 115lbs

Every 2 minutes STOP - DROP and do: 7 Dips and 7 Squats

For time:
50 pull-ups
60 ring push-ups
70 sit-ups
80 squats

10-9-8-7-6-5-4-3-2-1

95lbs Front Squat 

4 count Mountain Climbers

Elevated Pushups

95lbs SDHP

Kettlebell Clean & Press @ 2x 16kg 

Rest Day

10K Row

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Cindy

as many rounds in 20 minutes as you can of: 
5 Pull-ups 

10 Push-ups
15 Squats

Rest Day!

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"Daniel"  For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups                     

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“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups                       

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Rest Day!

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"The Bear"

5 rounds of

7 sets of the Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Note: Increase the weight with each round. Barbell cannot rest on

the ground, it is "touch and go". You can rest between rounds.

This is an awesome, challenging barbell workout!

65 - 95 - 115 - 135 - 155

For time, 21-18-15 reps of:

Pull-ups

Burpees

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For Time:

Reps 50-35-20

Thrusters at 45lbs

SumoDeadlift High Pull at 45lbs

KB Swings at 53lbs

400m run

Note: Do 50 reps of Thrusters, SDHP, and Swings - run 400m. Do

35 reps - run, etc.

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Rest Day

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For time:

Shoulder Press 65lbs     15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Pull-Ups                        1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Note:

Shoulder Press 15 reps, then do 1 pull-up. Shoulder Press 14 reps,

then do 2 pull-ups, etc. Last round will be 1 Shoulder Press and 15

pull-ups. Attempt to do strict-no kip pull-ups.

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For time:

Run 1 mile

100 Sit-ups

100 Back extensions

Run 1 mile 

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5-10-15-20-25-20-15-10-5 reps of:

Pull-ups

Hang Power Clean

Body Rows

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Front squat max:

5 x 45#

3 x 75#

3 x 95#

2 x 135# 

2 x 165#

2 x 185#

1 x 205#

1 x 225#   

1 x 245#

Then do:

6 Rounds

2x Front squat @ 85% 1RM

Rope Climb

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REST DAY

Congrats to Phil!

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Tabata This

Pull-ups

Push-ups

Sit-ups

Squats

Row

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"Linda"    

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight 

Bench press: body weight  

Clean: 3/4 body weight

Set up three bars and storm through for time.