Tuesday 102009 *

"Tabata Something Else"
(1/2 Dose)

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups, the second 4 are push-ups, the third 4 intervals are sit-ups, and finally, the last 4 intervals are squats. There is no rest between exercises.

Thursday 101509 *

Five rounds for time of:

• 65 pound Hang squat clean, 15 reps (w/ barbell)
• 15 Push-ups

Wednesday 101309 *

Barbell Chest Press

• 145x8
• 155x4, 145x4
• 145x4, 135x4

Monday 101209 *

Inspired by "Elizabeth"

21-15-9 reps of:

• Clean 65
• Pullups
• Dips

Sunday 101109

Embassy Suites Experiment

Inpired by "Fran"

Three rounds, 21-15-9 reps, for time of:

• Thruster w/ 35lb dumbbells
• Chest Press w/ 35lb dumbbells
• Stability Ball sit-ups

19 minutes

Saturday 101009

Austin Run

48 minutes.

Thursday 100809 *

Row, Row, Row...

Complete as many rounds in 20 minutes as you can of:

• 25 Cable Squat Row @ 20lb
• 8 Barbell @ 115lb
• 5 Pull-ups

6 Rounds

Tuesday 100609 *

Up, Up and Away II

Complete as many rounds as possible 15 minutes of:

• 95 pound Thruster, 5 reps


• 95 pound Hang Powercleans, 7 reps


• 95 pound Sumo Deadlift High-pull, 10 reps

5 rounds completed.

Monday 100509 *

Muscle-ups

8 sets of:

• 8 pullups
• 8 dips

Friday 100209 *

Daily Mélange

For time:

25 Walking lunge steps
12 Pull-ups
25 Box jumps, 18 inch box
20 Single-unders
12 dips
10 Knees to elbows
15 Dumb bell swings, 25 lbs
15 Sit-ups
20 Hang squat cleans, 25 pound dumbells
25 Back extensions
20 "Air" ball shots, 12 pound ball

24 min