Rest Day

Five rounds for time of:
25 Box jumps
15 Hang cleans

1. Use as tall a box and as heavy a load as you can,
   e.g., how about 100% bodyweight and 30"?
2. No resting until finished.

Five sets of Dips.
Total the five sets. Then...

Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps

For time:
Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Overhead Squat, 20 reps

Rest Day

Five rounds for time of:
Incline dumbell bench press, 5 reps
Rope climb

1. Max load on bench press at each pass.
2. Climb the rope without using your legs on the rope.
   If you can, it's time to do it right.
3. Take as much time between rounds
   as required to max bench load.

For time:
50 Sit-ups
15 Thruster
20 Pull-ups
12 Thruster
15 Pull-ups
9 Thurster
10 Pull-ups
50 Sit-ups

Notes:

1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo
   (where have you been?).
4. Nice

Deadlift 5-4-3-2-1 reps. (total weight)
Rest 5 minutes
20 inch box jump, 50 reps (record time)
Rest 5 minutes
1000 meter Row (record time)

Rest Day

Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps

Notes:
Suspend a small object 12 inches above your reach.
Now jump up and touch it per Tabata Interval protocol.

For time:
50 Sit-ups.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 21 reps.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 15 reps.
Standing two minute sprint on staionary bike.
1/3 body weight Push-press, 9 reps.
50 Sit-ups

Complete as many round in 20 minutes as you can of:
Rope Climb
Body weight bench press

Notes:
How many reps of bench press
and how many trips up the rope can you get?

Rest Day

1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
Rest
Three-Five rounds for time of:
10 Front Squat
Rope climb "Double Up"
Rest
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings

You guessed it, today we are determining our total
for the three Powerlifting lifts, the deadlift, bench-press, and the squat.

Take your time. Warm-up with sets of three to five reps.
Rest. Increase the weight, drop the reps, and lift again.
Repeat this process until you've established a max weight for each lift.
Total the lifts and submit for ranking.
The total is comprised of your max lift at one rep for each exercise.

Front Squat-Push Jerk, 65 lbs. X 3 reps,
Rest.
Front Squat-Push Jerk
85X3,
105X3,
125X3, etc.

Notes:

1. Women and children can start with 45 lbs. and add ten each set.
2. Give yourself one point for each set successfully completed with 3 reps.
3. End with three more reps at the last weight completed with three reps and
   work your way back down with two more reps (3,5,7,9...) with each
   reduction in weight all the way back to 65 pounds.

Rest Day

Five rounds for time of:
25 Push-ups
Body weight back squat, 20 reps
25 Sit-ups

1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
get it?
Continue this sequence as far as you can for exactly 30 minutes)

Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.

Three rounds for time of:
Walking lunges, 50 steps
50 Push-ups
4 "L-Rope climb"

Notes:

1) Lunge requires trailing knee to "kiss" the ground on each step.
2) Push-ups only count if body is perfectly straight and chest comes to ground.
3) L-Rope climb is a rope climb with your legs straight out in front of you.

Rest Day

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Bike 5 mins hard.
Dumbbell Bench-press 15 reps.

Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.

2. If the first cycling and bench-press effort are true max
   efforts, then the second and third efforts are not repeatable
   no matter how long the rest.

3. To test the quality of the first efforts and demonstrate
   the point of the workout take a LONG break after each couplet.

4. Keep the rest between cycle effort and bench-press
   constant for each couplet.

For Time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats

Perform the following in any order. The idea is to perform
each in as few sets as possible. All of the reps from each
exercise do not have to be completed before starting some
from another exercise. Keep track of the reps and tally the
total sets to completion. Note time to completion. Final score
is total number of sets multiplied by time in minutes to completion.

Notes:

1. One possible approach is to perform a near max set of
   push-ups, go on to the pull-ups, do the same with the
   sit-ups, etc. After the squats, go back to the push-ups and
   run through the list again finishing as much as you can at each exercise.

2. Seven sets total in ten minutes for a "70" is an excellent score!

Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps

Notes:

1. For 1in/1out, set watch to continuous countdown
   mode for one minute. It will beep every minute in this mode.
   Start run and make mental note of location at turn around.
   Push hard enough that you cannot make it back in one minute,
   i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run.
   Again record time "late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or
   5 minutes stairclimb or 5 minute cycle.

Rest Day

For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutes

These are walking lunges, not the ineffective ones!

Rope Climb & Handstand:
Six ascents
Twenty minutes of handstand practice.

Squat 4 sets, 10,8,6,4 reps

Row 2000 meters

1 set of Clean and Jerk @ 5 RM

3 sets of Clean and Jerk @ 3 RM

5 sets of Clean and Jerk @ 1 RM

Rest Day

Ten round for time of:
5 Pull-ups
5 Push-ups
5 Squats
5 Sit-ups
5 Back Extensions

1. No cheating, super-clean technique.

Snatch 1-1-1-1-1 reps

Three round for time of:
15 Dips
15 Power cleans

Glute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes