Activity Dictionary

Workout	Description
001224 Thursday	Deadlift 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments.
070918 Tuesday	For time: Row 2K 50 Wall-ball shots, 20 pound ball Row 1K 35 Wall-ball shots, 20 pound ball Row 500 meters 20 Wall-ball shots, 20 pound ball Post time to comments.
070923 Sunday	30 Muscle-ups for time Post time to comments.
070925 Tuesday	Five rounds for time of: 95 pound Sumo deadlift high-pull, 15 reps 95 pound Thruster, 15 reps Post time to comments.
070926 Wednesday	Run 5 K Post time to comments.
070930 Sunday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
071001 Monday	Three rounds for time of: 35 Double-unders 95 pound Thrusters, 25 reps 15 Pull-ups Post time to comments.
071003 Wednesday	For time: Run 400 meters 60 Wall-ball shots, 20 pound ball 30 Handstand push-ups Run 400 meters 40 Wall-ball shots, 20 pound ball 20 Handstand push-ups Run 400 meters 30 Wall-ball shots, 20 pound ball 15 Handstand push-ups Run 400 meters Post time to comments.
071004 Thursday	Back Squat 3-3-3-3-3 reps Post loads to comments.
071005 Friday	For time: Run 400 meters 75 pound Powerclean, 50 reps 40 L Pull-ups Run 400 meters 75 pound Powerclean, 40 reps 30 L Pull-ups Run 400 meters 75 pound Powerclean, 30 reps 20 L Pull-ups Run 400 meters Post time to comments.
071008 Monday	Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments.
071009 Tuesday	Five rounds for time of: 50 Squats 100 Rope jumps Post time to comments.
071016 Tuesday	Run 10k. Post time to comments.
071021 Sunday	21, 15, and 9 rep rounds for time of: 95 pound Squat clean L Pull-ups 95 pound Thruster Handstand Push-ups Post time to comments.
071028 Sunday	For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 meters Push-ups are honest push-ups. Handstand push-ups are "nose to floor". Post time to comments.
071029 Monday	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. Use as many sets each minute as needed. Post number of minutes completed to comments.
071031 Wednesday	Front Squat 5-5-5-5-5 reps Post loads to comments.
071105 Monday	Four rounds for time: Run 400 meters Rest 2 minutes Post time to comments.
071106 Tuesday	BackSquat 1-1-1-1-1-1-1 reps Post loads to comments.
071108 Thursday	Deadlift 3-3-3-3-3 reps. Post loads to comments.
071110 Saturday	Row 1000 meters 25 Double-unders Row 750 meters 50 Double-unders Row 500 meters 100 Double-unders Post time to comments.
071112 Monday	Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge Post rounds completed to comments.
071113 Tuesday	7 rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips Post time to comments.
071118 Sunday	Sunday 071118 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
071122 Thursday	30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
071126 Monday	Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments.
071130 Friday	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. Use as many sets each minute as needed. Post number of minutes completed to comments.
071202 Sunday	5 minutes of Double unders 5 minutes of 95 lb Clean and Push jerk 3 minutes of Double unders 3 mintutes of 95 lb Clean and Push jerk 1 minute of Double unders 1 minute of 95 lb Clean and Push jerk Post reps to comments.
071206 Thursday	Five rounds for time of: Run 400 meters 75 pound Sumo deadlift high-pull, 21 reps 75 pound Thruster, 21 reps Post time to comments.
071208 Saturday	Deadlift 3-3-3-3-3 reps. Post loads to comments.
071210 Monday	Push Jerk 3-3-3-3-3-3-3 reps Post loads to comments.
071212 Wednesday	Back Squat 5-3-3-3-1-1-1-1-1 reps Post loads to comments.
071214 Friday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.
071216 SUnday	400 meter Walking lunge Post time and number of steps to comments.
071223 Sunday	Complete 3 rounds for time of: Row 500 meters Bodyweight Bench press, 30 reps Post time to comments.
071230 Sunday	5 rounds for time of: 500 meter Row 50 Squats 30 Back extensions Post time to comments.
080113 Sunday	Sunday 080113 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. Use as many sets each minute as needed. Post number of minutes completed to comments.
080115 Tuesday	Tuesday 080115 For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
080120 Sunday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
080131 Thursday	Three rounds for time of: 225 Deadlift, 15 reps 15 Handstand push-ups 15 Pull-ups 95 pound Thruster, 15 reps Post time to comments.
080218 Monday	Monday 080218 Front Squat 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments.
080220 Wednesday	Wednesday 080220 Hang squat clean 3-3-3-3-3-3-3 reps Post loads to comments.
080225 Monday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.
080226 Tuesday	Five rounds for time of: 400 meter Run 50 Squats 30 Back extensions Post time to comments.
080229 Friday	Back Squat 3-3-3-3-3 reps Post loads to comments.
080304 Tuesday	For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
080308 Saturday	Saturday 080308 Hang squat clean 3-3-3-3-3-3-3 reps Post loads to comments.
080315 Saturday	Snatch 1-1-1-1-1-1-1 reps Post loads to comments.
080321 Friday	For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Post time to comments.
080323 Sunday	Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments.
080328 Friday	Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments.
080402 Wednesady	Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time to comments.
080406 Sunday	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. Use as many sets each minute as needed. Post number of minutes completed to comments.
080410 Thursday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
080414 Monday	Hang power clean 1-1-1-1-1-1-1 reps Post loads to comments.
080426 Saturday	Five rounds for time of: 95 pound Hang Power Snatch, 15 reps, Run 400 meters.
080428 Tuesday	Shoulder press 1-1-1-1-1 reps, Push press 3-3-3-3-3 reps, Push Jerk 5-5-5-5-5 reps. Post loads to comments.
080430 Wednesday	Complete as many rounds in twenty minutes as you can of: 65 Pound Thruster, 10 reps 10 Pull-ups Post rounds completed to comments.
080503 Saturday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.
080511 Sunday	Overhead Squat 3-3-3-3-3-3-3 reps Post loads to comments.
080514 Wednesday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
080518 Sunday	Complete as many rounds in 20 minutes as you can of: 95 pound Clean and Jerk, 15 reps Run 400 meters Post rounds completed to comments.
080519 Monday	For time: 75 Push-ups 95 pound Sumo-deadlift high-pull, 50 reps 50 Ring Dips 45 pound Weighted Pull-ups, 30 reps 25 Handstand Push-ups.
080520 Tuesday	For time: Row 1000 meters 25 Burpees Row 750 meters 50 Burpees Row 500 meters 75 Burpees
080522 Thursday	Five rounds of: Deadlift, 3 reps Handstand push-ups, max reps Post Deadlift loads and number of Handstand push-ups to comments.
080523 Friday	Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 GHD Sit-ups 25 Back Extensions 25 Knees to Elbows Post time to comments.
080524 Saturday	Three rounds for time of: Run 800 meters 50 Pull-ups Post time to comments.
080527 Tuesday	Run 1 mile Two minutes of each: Row 30 pound Dumbbell thrusters 20 pound Medicine ball cleans Double-unders Pull-ups Post total time and total reps plus calories (from row) to comments. The clock runs continuously for the ten minutes after the run.
080528 Wednesday	Shoulder Press 3-3-3-3-3 reps Post loads to comments.
080531 Saturday	For time: 135 lb Thruster, 10 reps 50 Double-unders 135 lb Thruster, 8 reps 40 Double-unders 135 lb Thruster, 6 reps 30 Double-unders 135 lb Thruster, 4 reps 20 Double-unders 135 lb Thruster, 2 reps 10 Double-unders Post time to comments.
080601 Sunday	135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups Post time to comments.
080603 Tuesday	Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments.
080604 Wednesday	Complete as many rounds in 20 minutes as you can of: 15 Pull-ups 30 Push-ups 45 Squats Post rounds completed to comments.
080605 Thursday	Back Squat 5-5-5-5-5 reps Post loads to comments.
080607 Saturday	Five rounds for time of- 135 pound Squat clean, 7 reps 15 Handstand push-ups. Post time to comments.
080608 Sunday	Ten rounds for time of: 12 Burpees 12 Pull-ups Post time to comments.
080611 Wednesday	Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 080611
080612 Thursday	Seven rounds for time of: 10 One legged squats, alternating 12 Ring dips 15 Pull-ups Post time to comments.
080615 Sunday	Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Post loads to comments.
080616 Monday	For time: 50 Sit-ups 50 Double-unders 50 Sit-ups Walking Lunge, 50 steps 50 Sit-ups 50 Burpees 50 Sit-ups Post time to comments.
080617 Tuesday	Seven rounds for time of: 75 pound Shoulder Press, 21 reps 21 Back extensions Post time to comments.
080620 Friday	Complete as many rounds in 20 minutes as you can of: 65 pound Thruster, 10 reps 10 Pull-ups Post rounds completed to comments.
080624 Tuesday	Snatch 1-1-1-1-1-1-1 reps Post loads to comments.
080627 Friday	3 rounds for time of: Run 800 meters 1.5 pood Kettlebell swing, 21 reps 95 pound Thruster, 21 reps 21 Pull-ups Post time to comments.
080628 Saturday	For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders Post time to comments
080701 Tuesday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.
080702 Wednesday	Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps Post time to comments.
080703 Thursday	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. Use as many sets each minute as needed. Post number of minutes completed to comments.
080705 Saturday	In any order, perform the following three workouts: Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster (65 pound for women) Pull-ups (chest must hit the bar to count) 5 rounds for time of: 275 pound Deadlifts, 5 reps (185 pounds for women) 10 Burpees (with clap overhead while airborne) Run either 750m on a steep trail or 1.5 K on a road or track The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second. Post total time for all three workouts to comments.
080706 Sunday	155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
080712 Saturday	Complete as many rounds in 30 minutes as you can of: Walking Lunge, 12 steps 15 Glute-Ham Sit-ups 15 Hip Extensions 5 Muscle-ups Post rounds completed to comments.
080713 Sunday	For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Post time to comments.
080714 Monday	Four rounds for time of: Run 400 meters 50 Squats Post time to comments.
080716 Wednesday	Deadlift 5-5-5-5-5 reps. Post loads to comments.
080717 Thursday	Complete as many rounds in 20 minutes as you can of: 15 Push-ups 12 Ring dips 115 pound Push-press, 9 reps. Post rounds completed.
080718 Friday	Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments.
080720 Sunday	For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time.
080722 Tuesday	Push jerk 3-3-3-3-3 reps Post loads to comments.
080802 Saturday	Row 1000 meters 85 pound Thruster, 21 reps 15 Pull-ups Row 750 meters 85 pound Thruster, 18 reps 12 Pull-ups Row 500 meters 85 pound Thruster, 15 reps 9 Pull-ups Rest 2 minutes between each round. Time each round separately and post times to comments.
080802 Tuesday	Push jerk 3-3-3-3-3 reps Post loads.
080805 Tuesday	Back Squat 5-5-5-5-5 reps Post loads. Compare to 080605.
080806 Wednesday	45 pound Dumbbell squat snatch, left arm, 21 reps 45 pound Dumbbell squat snatch, right arm, 21 reps 42 Pull-ups 45 pound Dumbbell squat snatch, left arm, 15 reps 45 pound Dumbbell squat snatch, right arm, 15 reps 30 Pull-ups 45 pound Dumbbell squat snatch, left arm, 9 reps 45 pound Dumbbell squat snatch, right arm, 9 reps 18 Pull-ups Post time to comments.
080809 Saturday	Five rounds for time of: 155 pound Hang squat clean, 9 reps 15 ft Rope climb, legless, 3 ascents
080811 Monday	For Time 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups 30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups 50 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups
080814 Thursday	Thursday 080814 Three rounds for time of: 50 Jump rope, double unders 50 Hip Extensions 50 GHD Sit-ups
080815 Friday	For time: 50 Pull-ups 50 Ring Dips 40 Pull-ups 40 Ring Dips 30 Pull-ups 30 Ring Dips 20 Pull-ups 20 Ring Dips 10 Pull-ups 10 Ring Dips Post time to comments.
080817 Sunday	Three rounds, 15-12- and 9 reps, for time of: 135 pound Thruster Muscle-ups Post time to comments.
080819 Tuesday	Deadlift 1-1-1-1-1-1-1 reps Post loads.
080823 Saturday	For time: Run 800 meters 95 pound Shoulder press, 21 reps Run 800 meters 95 pound Push press, 21 reps Run 800 meters 95 pound Push Jerk, 21 reps Post time.
080826 Tuesday	Front Squat 10-10-10-10-10 reps Post loads.
080827 Wednesday	For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees
080830 Saturday	Four rounds for time: Run 400 meters, Rest 2 minutes.
080831 Sunday	Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight.
080902 Tuesday	Push jerk 3-3-3-3-3 reps Post loads.
080903 Wednesday	Back Squat 3-3-3-3-3 reps. Post loads.
080904 Thursday	Deadlift 3-3-3-3-3 reps Rank by total load.
080910 WEDNESDAY	Five rounds for max reps of: Body weight bench press Pull-ups Body weight back squat Post reps for all three exercises in all rounds.
080912 Friday	Clean and Jerk 3-3-3-3-3 reps Post loads.
080920 Saturday	For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
080923 Tuesday	For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling Push-ups. With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one rep. Barrier is 24. Post time to comments.
080927 Saturday	Four rounds for time of: Run 400 meters, 50 Squats. Post time to comments.
080928 Sunday	Push Jerk 5-5-5-5-5 reps Post loads to comments.
080930 Tuesday	Back Squat 5-5-5-5-5 reps Post loads to comments.
081002 Thursday	With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments.
081005 Sunday	Five rounds for time of: 135 pound Deadlift, 15 reps 135 pound Hang power clean, 12 reps 135 pound Front Squat, 9 reps 135 pound Push Jerk, 6 reps Post time to comments.
081006 Monday	Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Compare to 080831.
081012 Sunday	Seven rounds for time of: 75 pound Shoulder Press, 21 reps 21 Back extensions
081013 Monday	Deadlift 3-3-3-3-3 reps. Post total load.
081014 Tuesday	For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups.
081016 Thursday	Snatch 1-1-1-1-1-1-1 reps. Post loads.
081018 Saturday	For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders.
081020 Monday	Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps.
081021 Tuesday	Ten rounds for time of: 12 Burpees 12 Pull-ups.
081024 Friday	Four rounds for time: Run 400 meters Rest 2 minutes
081028 Tuesday	Squat clean 1-1-1-1-1-1-1 reps Enter total load.
081029 WEDNESDAY	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments and total load.
081101 Saturday	Thruster 1-1-1-1-1-1-1 reps. Post total pounds and loads to comments.
081102 Sunday	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. Use as many sets each minute as needed. Post number of minutes completed.
081105 Wednesday	Complete as many rounds as possible in 20 minutes of: 10 Pull-ups 65 pound Thruster, 10 reps Record rounds completed under reps.
081107 Friday	Four rounds for time of: Run 400 meters 50 Squats Post time.
081109 Sunday	Power clean 1-1-1-1-1-1-1 reps Post total load and individual lifts to comments.
081110 Monday	Five rounds for time of: 25 Inverted Burpees 25 Pull-ups 25 Burpees Post time to comments.
081114 Friday	Five rounds for time of: 95 pound Hang Power Snatch, 15 reps Run 400 meters Post time to comments.
081115 Saturday	Back Squat 5-5-5-5-5 reps Post loads to comments.
081118 Tuesday	Push jerk 1-1-1-1-1-1-1 reps Post loads to comments.
081122 Saturday	Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments.
081123 Sunday	Three rounds for time of: 21 Knees to elbows 1 1/2 pood Kettlebell swing, 21 reps 21 Push-ups 15 foot Rope climb, 3 ascents 20 inch Box jump, 21 reps 21 Back extension Walking lunge, 150 ft Post time to comments.
081129 Saturday	Deadlift 3-3-3-3-3 reps Post loads to comments.
081201 Monday	Shoulder Press 1-1-1-1-1-1-1 reps Record sum of all loads.
081204 Thursday	Five rounds for time of: 50 pound dumbbell, walking lunge, 10 alternating steps 50 pound dumbbell, swing, 15 reps Post time to comments.
081205 Friday	For time: 100 squats 2 muscle-ups 80 squats 4 muscle-ups 60 squats 6 muscle-ups 40 squats 8 muscle-ups 20 squats 10 muscle-ups Post time to comments.
081207 Sunday	Complete as many rounds in twenty minutes as you can of: 15 Pull-ups 15 Ring push-ups 15 Back Extensions 15 GHD Sit-ups Post rounds completed to comments.
081208 Monday	Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments.
081212 Friday	Three rounds for time of: 24" Box jump, 50 reps 185 pound Deadlift, 21 reps 30 Pull-ups Post time to comments.
081215 Monday	Five rounds for time of: 275 pound Deadlift, 5 reps 10 Burpees Post time to comments.
081216 Tuesday	Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments.
081217 Tuesday	Complete as many rounds in twenty minutes as you can of: Run 400 meters 15 L-Pull-ups 15 Hip Extensions Post rounds completed to comments.
081219 Friday	For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.
081220 Saturday	Four rounds, each for time of: 800 meter run Rest as needed between efforts. Post times for each round to comments.
081224 Wednesday	Back Squat 5-5-5-5-5 reps Post loads to comments.
081227 Saturday	Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed.
081229 Monday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.
090102 Friday	With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed.
090104 Sunday	Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 081129.
090105 Monday	Hang power clean 1-1-1-1-1-1-1 reps Post loads to comments.
090106 Tuesday	Complete four rounds for time: Run 400 meters 15 Handstand Push-ups 15 ft Rope Climb, 2 ascents Post time to comments.
090108 Thursday	Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion.
090109 Friday	Front Squat 5-5-5-5-5 reps Post loads to comments.
090112 Monday	For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual Shoveling Pull-ups With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24." Post time to comments.
090113 Tuesday	For time: 155 pound Power clean 15 reps 30 Ring dips 155 pound Power clean 12 reps 24 Ring dips 155 pound Power clean 9 reps 18 Ring dips 155 pound Power clean 6 reps 12 Ring dips 155 pound Power clean 3 reps 6 Ring dips Post time to comments.
090114 Wednesday	Overhead squat 3-3-3-3-3 reps Post loads to comments.
090116 Friday	For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups 30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups 50 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups Post time to comments.
090118 Sunday	Hang power clean 1-1-1-1-1-1-1 reps Post loads to comments.
090121 Wednesday	For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Post time to comments.
090122 Thursday	Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.
090126 Monday	Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time.
090128 Wednesday	Thruster 1-1-1-1-1-1-1 reps. Post loads to comments.
090202 Monday	30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
090203 Tuesday	Back Squat 5-5-5-5-5 reps Post loads to comments.
090205 Thursday	Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 GHD Sit-ups 25 Back Extensions 25 Knees to Elbows Post time to comments. Compare to 080523.
090206 Friday	houlder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments. Compare to 081229.
090207 Saturday	Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps Compare to 040525
090210 Tuesday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 080819.
090211 Wednesday	For time: 45 Double-unders 135 pound Squat clean, 45 reps 45 Ring Dips 45 Double-unders Post time to comments. Compare to 080628.
090214 Saturday	Seven rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps 10 Ring dips Post time to comments. Compare to 080228.
090215 Sunday	3 rounds for time of: Row 500 meters 21 Burpees Run 400 meters Post time to comments. Compare to 040501.
090217 Tuesday	Squat clean 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 081028.
090218 Wednesday	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. Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to 081102.
090219 Thursday	For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 meters Push-ups are honest push-ups. Handstand push-ups are "nose to floor". Post time to comments. Compare to 071028.
090222 Sunday	Front squat 3-3-3-3-3 reps Post loads to comments.
090223 Monday	For time: Row 500 meters 115 pound Push press, 21 reps Row 500 meters 115 pound Push press, 18 reps Row 500 meters 115 pound Push press, 15 reps Row 500 meters 115 pound Push press, 12 reps Post time to comments.
090225 Wednesday	Push Jerk 1-1-1-1-1-1-1 reps Post loads to comments
090226 Thursday	Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Post time to comments. Compare to 040613.
090227 Friday	For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters Post time to comments. Compare to 040817.
090302 Monday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090210.
090305 Thursday	Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 081208.
090309 Monday	Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge Post rounds completed to comments. Compare to 080121.
090311 Wednesday	Complete as many rounds as you can in thirty minutes of: Five pull-ups Five ring dips 15 Sit-ups Post rounds completed to comments. Compare to 030710.
090313 Friday	ack Squat 3-3-3-3-3 reps Post loads to comments.
090314 Saturday	Five rounds for time of: 155 pound Hang squat clean, 9 reps 15 ft Rope climb, legless, 3 ascents Post time to comments. Compare to 080809.
090318 Wednesday	plit Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 081216.
090319 Thursday	Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion. Compare to 090108.
090321 Saturday	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 Post time to comments. Compare to 070202.
090325 Wednesday	Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 090222.
090326 Thursday	Four rounds, each for time of: 800 meter run Rest as needed between efforts. Post times for each round to comments. Compare to 080401.
090327 Friday	10 rounds for time of: 10 Pull-ups 10 Ring dips Post time to comments. Compare to 040601.
090331 Tuesday	Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time to comments. Compare to 090126.
090402 Thursday	hree rounds for time of: 21 L-Pull-ups 15 ft. L-rope climb, 3 ascents Post time to comments. Compare to 051106.
090404 Saturday	Hang power clean and jerk 1-1-1-1-1-1-1 reps Post loads to comments.
090406 Monday	Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Post time to comments. Compare to 090226
090407 Tuesday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments. Compare to 090206.
090408 Wednesday	Run 5 K Post time to comments. Compare to 090307.
090411 Saturday	Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Post time to comments. Compare to 090215.
090412 Sunday	30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 090202.
090418 Saturday	For time: 100 Inverted burpees Post time to comments
090420 Monday	Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 090313.
090422 Wednesday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090302.
090423 Thursday	For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. Compare to 081219.
090426 Sunday	Three rounds, 21-15- and 9 reps, for time of: 95 pound Squat snatch Chest to bar Pull-ups Post time to comments.
090427 Monday	Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips Post time to comments.
090428 Tuesday	Shoulder Press 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 081201.
090504 Monday	Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 090325.
090505 Tuesday	Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion. Compare to 090319.
090506 Wednesday	Push Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090225
090509 Saturday	Four rounds, each for time of: 800 meter run Rest as needed between efforts. Post times for each round to comments. Compare to 090326.
090510 Sunday	Back Squat 5-5-5-5-5 reps Post loads to comments. Compare to 090203.
090512 Tuesday	Power clean 1-1-1-1-1-1-1 reps Post loads to comments.
090514 Thursday	Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time to comments. Compare to 090331.
090517 Sunday	Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps Post time to comments.
090518 Monday	For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10 reps Post time to comments. Compare to 060722.
090520 Wednesday	Four rounds for time of: Run 400 meters 50 Squats Post time to comments. Compare to 081107.
090525 Monday	Run 5 K Post time to comments. Compare to 090408.
090528 Thursday	Thruster 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090128.
090529 Friday	30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 090412.
090602 Tuesday	Overhead Squat 5-5-5-5-5 reps. Post loads to comments.
090603 Wednesday	For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups Post time to comments. Compare to 070731.
090605 Friday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090422.
090607 Sunday	Five rounds for time of: 75 pound Thrusters, 21 reps 21 Double-unders Post time to comments.
090610 Wednesday	Back Squat 1-1-1-1-1-1-1 reps Post loads to comments.
090611 Thursday	Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps 12 Ring dips 21 Sit-ups Post number of rounds completed to comments.
090613 Saturday	Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Post time to comments. Compare to 090226.
090615 Monday	Run 5 K Post time to comments. Compare to 090525.
090617 Wednesday	Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. Compare to 080603.
090618 Thursday	For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-ups Use 20 pound medicine ball launched to a target ten feet above the ground. Post time to comments. Compare to 070423
090619 Friday	Complete as many rounds in 20 minutes as you can of: Handstand push-ups 5 reps Bench press 135 pounds, 10 reps Push press 95 pounds, 15 reps Dips 20 reps Post number of rounds completed to comments. Compare to 040523.
090621 Sunday	Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion. Compare to 090505.
090622 Monday	Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Handstand push-ups Post time to comments.
090623 Tuesday	Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 090504.
090625 Thursday	Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed to comments. Compare to 081227.
090627 Saturday	Two rounds of: Right arm barbell push-press 12 reps Left arm deadlift 12 reps Run 800 meters Left arm barbell push-press 12 reps Right arm deadlift 12 reps Run 800 meter Go heavy, run fast. Post time to completion and loads to comments. Compare to 030716.
090701 Wednesday	Run 10 K Post time to comments. Compare to 090117.
090705 Sunday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.
090707 Tuesday	21-18-15-12-9-6-3 rep rounds of: 185 pound Front squat GHD Sit-up Post time to comments.
090709 Thursday	Four rounds for time of: Run 400 meters 50 Squats Post time to comments. Compare to 090520.
090711 Saturday	Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion. Compare to 090621.
090712 Sunday	Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time to comments. Compare to 090514.
090713 Monday	Thruster 1-1-1-1-1-1-1 reps Post loads to comments.
090716 Thursday	Hang power clean 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090118.
090717 Friday	30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 090529.
090719 Sunday	For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. Compare to 090423.
090720 Monday	Run 5 K Post time to comments. Compare to 090615.
090721 Tuesday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090605.
090725 Saturday	Complete as many rounds as possible 20 minutes of: 10 Wallball shots, 20 pound ball 10 GHD Sit-ups 10 Back extensions Post rounds completed to comments.
090728 Tuesday	With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to 090102.
090729 Wednesday	Run 10 K Post time to comments. Compare to 090701.
090801 Saturday	Back Squat 1-1-1-1-1-1-1 reps Post loads to comments Compare to 090610.
090805 Wednesday	Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters Post time to comments. Compare to 090411.
090806 Thursday	Three rounds for time of: 21 L-Pull-ups 15 ft. L-rope climb, 3 ascents Post time to comments. Compare to 090402.
090808 Saturday	Deadlift 5-5-5-5-5 reps Post loads to comments.
090810 Monday	Four rounds, each for time of: 800 meter run Rest as needed between efforts. Post times for each round to comments. Compare to 090509.
090813 Thursday	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. Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to 090218.
090817 Monday	Double-under for 2 minutes Sit-up for 2 minutes Double-under for 90 seconds Sit-up for 90 seconds Double-under for 1-minute Sit-up for 1-minute Double-under for 30 seconds Sit-up for 30 seconds Post numbers of sit-ups and double-unders to comments. Compare to 031001.
090818 Tuesday	Push Press 1-1-1-1-1-1-1 reps. Post loads to comments.
090821 Friday	Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups Post time to comments. Compare to 090603.
090822 Saturday	Hang power clean 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090716.
090825 Tuesday	Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed to comments. Compare to 090625.
090828 Friday	Overhead Squat 3-3-3-3-3 reps Post loads to comments. Compare to 090114.
090829 Saturday	Five rounds for time of: 95 pound Power snatch, 15 reps Run 400 meters Post time to comments. Compare to 061105.
090830 Sunday	Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Compare to 081006.
090901 Tuesday	TUESDAY 090901 For time: Row 1000 meters 95 pound barbell Thruster, 21 reps 21 Pull-ups Row 750 meters 95 pound barbell Thruster, 15 reps 15 Pull-ups Row 500 meters 95 pound barbell Thruster, 9 reps 9 Pull-ups If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run. Post time to comments.
090903 Thursday	Run 5 K Post time to comments. Compare to 090720
090905 Saturday	Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments
090906 Sunday	6 rounds for time of: Run 400 meters 25 Burpees Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep. Post time to comments
090909 Wednesday	Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps Post time to comments. Compare to 090517.
090910 thursday	Thursday 090910 Push Jerk 3-3-3-3-3 reps Post loads to comments.
090915 Tuesday	Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 090623.
090918 Friday	Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time to comments. Compare to 090712.
090919 Saturday	21-18-15-12-9-6-3 rep rounds of: Handstand push-ups L-pull-ups Post time to comments.
090921 Monday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments. Compare to 090705.
090922 Tuesday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090721
090923 Wednesday	Five rounds for max reps of: Body weight bench press Pull-ups Body weight back squat Post reps for all three exercises in all rounds. Compare to 080910.
090925 Friday	For time: 135 lb Squat clean, 10 reps 50 GHD Sit-ups 135 lb Squat clean, 8 reps 40 GHD Sit-ups 135 lb Squat clean, 6 reps 30 GHD Sit-ups 135 lb Squat clean, 4 reps 20 GHD Sit-ups 135 lb Squat clean, 2 reps 10 GHD Sit-ups Post time to comments. Compare to 081014.
090927 Sunday	Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed to comments. Compare to 090825.
090929 Tuesday	Snatch 1-1-1-1-1-1-1 reps Post loads to comments.
091001 Thursday	For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball 3 Rope climb ascents Post time to comments. Compare to 051220.
091003 Saturday	For time: Run 800 meters 15 left-legged pistols 15 right-legged pistols 25 sit-ups 12 left-legged pistols 12 right-legged pistols 25 sit-ups 9 right-legged pistols 9 left legged pistols 25 sit-ups Run 800 meters Pistol is one-legged squat with Kettlebell or dumbbell. Use 1 and 1/2 pood Kettlebell or 55 pound dumbbell for pistols. Post time to comments.
091004 Sunday	21-18-15-12-9-6 and 3 rep rounds of: Power clean 95 pounds Sit-ups Back extensions Post time to comments.
091005 Monday	30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 090717.
091007	Thruster 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090713.
091008 Thursday	Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps Post rounds completed to comments. Compare to 040525.
091009 Friday	Run 5 K Post time to comments. Compare to 090903.
091015 Thursday	Five rounds for time of: 135 pound Hang squat clean, 15 reps 30 Push-ups Post time to comments. Compare to 060131.
091016 Friday	For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters Post time to comments.
091019 Monday	Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. Compare to 090830.
091021 Wednesday	Four rounds for time of: Walking lunge 50 meters Sit-ups, 50 reps Post time to comments. Compare to 040513.
091024 Saturday	SATURDAY 091024 Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
091028 Wednesday	Back Squat 5-5-5-5-5 reps Post loads to comments. Compare to 090510.
091031 Saturday	For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75 Sit-ups Post time to comments.
091101 Sunday	Four rounds, each for time of: 800 meter run Rest as needed between efforts. Post times for each round to comments. Compare to 090810.
091102 Monday	Five rounds for time of: 95 pound Snatch, 3 reps 95 pound Overhead squat, 15 reps Run 400 meters Compare to 060720.
091105 Thursday	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. Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to 090813.
091106 Friday	Complete as many rounds in 20 minutes as you can of: 65 pound Power snatch, 12 reps 10 Push-ups Post rounds completed to comments. Compare to 070109.
091108 Sunday	For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders
091109 Monday	Run 5 K Post time to comments. Compare to 091009.
091112 Thursday	Clean and Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090905.
091114 Saturday	SATURDAY 091114 Five rounds for time of: 95 pound Push-jerk, 15 reps 15 L pull-ups Post time to comments.
091120 Friday	Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.
091121 Saturday	For time: 21 Handstand push-ups 400 meter Run 21 Weighted pull-ups 15 Handstand push-ups 400 meter Run 15 Weighted Pull-ups 9 Handstand Push-ups 400 meter Run 9 Weighted Pull-ups Post time and weight used for pull-ups to comments.
091122 Sunday	Complete as many rounds as possible in twenty minutes of: 25 Burpees Body weight back squat, 15 reps Post rounds completed to comments.
091124 Tuesday	Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments. Compare to 090921.
091125 Wednesday	400 meter Walking lunge Post time and number of steps to comments. Compare to 071216
091126 thursday	Complete as many rounds as possible 20 minutes of: 15 Double-unders 15 GHD Sit-ups 15 Back extensions Post rounds completed.
091130 Monday	Front squat 3-3-3-3-3 reps Post loads to comments. Compare to 090915.
091202 Wednesday	Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of: Thrusters right arm Thrusters left arm "One-arm" pull-up right arm (left hand grabs the right wrist) "One-arm" pull-up left arm (right hand grabs the left wrist) Post time to comments.
091203 Thursday	Complete three rounds for time of: Run 800m 155 pound Power cleans, 21 reps Post time to comments.
091203 Thursday	Complete three rounds for time of: Run 800m 155 pound Power cleans, 21 reps Post time to comments.
091204 Friday	Row 1000 meters Then three rounds, 21, 15, and 9 reps of: GHD Situps Back Extensions Post time to comments.
091205 saturday	"Lumberjack 20" 20 Deadlifts (275lbs) Run 400m 20 KB swings (2pood) Run 400m 20 Overhead Squats (115lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 DB Squat Cleans (45lbs each) Run 400m
091207 Monday	Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090318.
091208 Tuesday	For time: Run 800 meters 30 Hip/Back Extensions 30 GHD Sit-ups 30 Hip Extensions 30 Knees to Elbows 30 Back Extensions 30 AbMat Sit-ups Post time to comments.
091209 Wednesday	Run 5K Post time to comments. Compare to 091109.
091211 Friday	Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 15 Ring Push-ups Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8" off the ground and the second 4" off the ground. Post impressions to comments.
091213 Sunday	Complete as many rounds as you can in twenty minutes of: Row 500 meters 25 Turkish Get-ups with a 60-pound dumbbell Post rounds and fractions of rounds completed to comments.
091215 Tuesday	Back Squat 3-3-3-3-3 reps Post loads to comments. Compare to 090420.
091216 Wednesday	For time: 21 Pull-ups 21 Handstand Push-ups 18 Pull-ups 18 Handstand Push-ups 15 Pull-ups 15 Handstand Push-ups 12 Pull-ups 12 Handstand Push-ups 9 Pull-ups 9 Handstand Push-ups 6 Pull-ups 6 Handstand Push-ups 3 Pull-ups 3 Handstand Push-ups Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping. Post time to comments.
091217 Thursday	Squat clean 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090217.
091219 Saturday	Five rounds for time of: 135 pound Thruster, 15 reps Run 400 meters Post time to comments.
091220 Sunday	Three rounds for time of: 5 Ascents of a 15 foot rope 21 Ring dips 50 Squats Post time to comments.
091223 Wednesday	Front Squat 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments.
091224 Thursday	Deadlift 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments.
091225 Friday	Bench Press 1-10-1-20-1-30 reps Post total load (add up all six barbell loads) to comments.
091227 Sunday	Row 5K Post time to comments. Compare to 080209.
091228 Monday	Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090929.
091229 Tuesday	Row 5K. Post time to comments. Compare to 091227.
100104 Monday	Three rounds for time of: 12 Muscle-ups 75 Squats Post time to comments.
100105 Tuesday	Five rounds for time of: Run 400 meters 25 GHD Sit-ups 25 Hip Extensions Post time to comments.
100106 Wednesday	Five rounds for time of: 50 Wall-ball shots with 20-pound ball to ten-foot target 25 Pull-ups Post time to comments.
100108 Friday	Power clean 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090512.
100110 Sunday	Push Jerk 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090506.
100112 Tuesday	Three rounds for time of: Walking lunge, 50 meters Standing broad-jump, 100 meters Run 200 meters Post time to comments.
100114 Thursday	Three rounds for time of: Walk on hands, 100 feet Hold handstand against wall for two minutes 15 Handstand push-ups Post total time to comments MINUS the six minutes of static handstands.
100116 Saturday	With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
100118 Monday	Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 090104.
100120 Wednesday	For time: 100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Post time to comments.
100121 Thursday	3 Rounds for time of: 135 pound Clean and jerk, 10 reps 30 GHD situps Post time to comments.
100122 Friday	Three rounds for time of: 50 Double-unders 50 Back extensions Post time to comments.
100124 Sunday	For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10 Pull-ups
100125 Monday	Five rounds for time of: Row 500 meters 135 pound thruster, 7 reps Post time to comments
100126 Tuesday	Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep Clean is from the ground, power or squat. Post total to comments.
100128 Thursday	Back Squat 1-1-1-1-1-1-1 reps Post loads to comments
100129 Friday	10 minutes Handstand push-ups 5 minutes Squats 2 minutes Pull-ups 1 minute Push-ups
100130 Saturday	Seven rounds for time of: 95 pound Power snatch, 7 reps 95 pound Snatch balance, 7 reps 95 pound Overhead squat, 7 reps Post time to comments.
100201 Monday	Five rounds for time of: 155 pound Thruster, 5 reps 5 Muscle-ups Run 400m Post time to comments.
100205 Friday	21-18-15-12-9-6-3 rep rounds of: 135 pound Sumo deadlift high-pull Pull to inverted hang and lower as slowly as possible On SDHPs, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
100206 Saturday	Deadlift 5-5-5-5-5-5-5 reps Post loads to comments.

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