1. Back Squats sets of 1

2. 40 one arm dumbbell snatch 100/70
    alternate arms each rep

3. 2 rounds
    10 clean to overhead 185/120
    10 muscle ups
    set bar opposite end of the gym from the rings. workout ends when you return to barbell

4. 15 wall ball 30/20
    15 toes to bar
    15 hspu 45s/35s
    rest 2 min x4

5. shoulder a heavy atlas stone x5 rest 2 min x5. After last set immediately run 400m

6. 15 minutes on the minute
    first ten do 3 muscle ups then 6 hand release push ups
    next five minutes do 3 muscle ups then 9 hand release push ups

7. bike 1 hour

Saturday

1. 10 power snatch 165/110 rest 90 sec x4

2. 50 dumbbell front squats 40s/30s
    50 chest to bar
    50 goblet front squats 80/60
    50 toes to bar
    50 barbell front squat 80/60

3. 3 rounds
    21 hspu
    21 box overs 24/20

4. run 200m
    7 muscle ups
    rest 1 min x 8

5. bike 45 min

Friday

1. 30 squat snatch 135/95

2. 21-15-9
    wall ball 30/20
    chest to bar

3. 30 thrusters 155/105

4. 30 muscle ups

5. 30 hspu 8.5/7 inch deficit

6. 500m row

7. 1 hour on the bike

1. Bench Press sets of 3

2. 10 dumbbell thrusters rest 60 sec x5 75/50 lbs dbs

3. 30 overhead squat 155/105
    10 rope climbs
    60 wall balls 30/20

4. 100 hspu
    stationary bike 1k with tough resistance

5. 5 muscle ups on the minute for ten minutes wearing 10 lbs vest
    after last set drop the vest and do 25 strict pull ups then 25 chest to bar

6. 1 hour on the bike

1. Front Squat sets of 3

2. 5 rounds
    5 deadlift 380/255
    10 ring dips

3. 400 meter yoke carry

4. 5 clean to overhead 225/145
    10 toes to bar
    rest 75 sec x10

5. row 1000m
    12 muscle ups

6. 100 double unders
    12 muscle ups

7. 45 minutes on the bike

1. Push press sets of 3

2. 10 power snatch 185/120 rest 60 sec x3

3. 3 rounds
    10 thrusters 135/95
    10 hspu on 45/35s
    after 3 rounds finish with 30 burpee box overs 30/24

4. 10 box hops on even minutes
    7 muscle ups on odd minutes
    24 minutes

5. row 200m rest 1 min x7

6. 10 bench press 185/120
    10 hand release push ups
    rest 90 sec x5

7. 1 hour on the bike

1. Back Squat sets of 3

2. 7 front squat rest 30 sec x7. 245/165

3. 3 rounds
    5 power snatch 185/125
    5 box overs 30/24

4. 30 muscle ups with 10 lbs vest

5. 100 chest to bar
    50 calorie row

6. 1 hour on the bike

1. Strict Press sets of 5

2. 21 power clean 135/95 rest 1 min x3

3. 21 ring dips rest 1 min x3

4. 100 toes to bar
    100 overhead squats 135/95

5. 6 hspu at 9.5/8 inch deficit on even minutes
    6 muscle ups on odd minutes
    20 minutes

6. 60 min on the bike. 10500 feet

1. Bench Press sets of 5

2. 20 power snatch rest 2 min 15 power snatch rest 1 min 10 power snatch rest 30 sec 5 power snatch 135/95

3. 100 double unders
    50 hspu on 45s/35s
    50 yards walking lunge holding 45/35 plate overhead
    1000 m row

4. 10 clean to overhead 225/145
     50 double unders
    rest 3 min x2

5. 30 muscle ups ( do this in 3 sets of 10)

6. 45 min on the bike. took it to 7500 feet

1. Front Squat sets of 5

2. 20 thrusters 155/105
    rest 2 min x2

3. 5 rounds
    5 power clean 225/145
    10 toes to bar

4. 12 wall ball 30/20 on even minutes
    12 chest to bar on odd minutes
    30 minutes

5. row 1k
    30 hspu on 45s

6. 100 hand release push ups

7. 1 hour on the bike

1. Back Squat sets of 5

2. 5 deadlift rest 1 min x10 380/255

3. 3 rounds
    10 power clean 185/120
    row 200 meters

4. push a heavy sled 20 yards then 15 hspu while wearing a 10 lbs vest rest 1 min x5

5. 50 minutes on the bike. Bumped elevation to 6500 ft this week.

Had class all day but got to the gym in the evening to try this... 60 minutes of unbroken muscle up sets on the minute. First 40 minutes did 5 on the minute last 20 minutes did 4 on the minute Except for last set did 6 just to see how many I could get.

Forgot to put this up Friday

1. Squat clean sets of 1

2. 10 power snatch 165/110 rest 60 sec x3

3. 3 rounds
    15 shoulder to overhead 155/105
    30 chest to bar
    60 double unders

4. 7 hspu on the minute for 15 minutes. 20 pound vest

5. 3 muscle ups on the minute for 15 minutes. 20 pound vest

6. 30 front squat for time. 225/145

7. 1 hour on the bike

1. Deadlift 1 rep max followed by max set hspu at 8.5/6.5 inch deficit

2. 30 yard sled push moderate weight rest 1 min x10

3. 21-15-9
   overhead squat
   toes to bar

4. 5 power clean 205/135
    run 200m
    rest 90 sec x10

5. 7 bench press on the minute for 10 minutes
    minutes 1-5 185/120
    minutes 6-10 205/135

6. 4 muscle ups on the minute for 20 minutes with 15/10 lbs weight vest

7. 1 hour on the bike.

1. Push Press sets of 2

2. Bench Press sets of 2

3. Work squat clean technique

4. 10 power clean 225/145 rest 60 sec x6

5. row 1000m
    50 hspu
    50 wall ball 30/20
    row 1000m

6. 15 chest to bar rest 75 sec x15

7. 7 dumbell push press 75s/50s on even minutes
    4 muscle ups on odd minutes
    20 minutes all while wearing 15 lbs weight vest

8. ride stationary bike for 1 hour with heart rate at about 70% of max. At 5000 feet

1. Back Squat sets of 2

2. Deadlift sets of 1

3. 6 sets of power snatch rest 90 sec
    sets 1-3 do 15 reps
    sets 4-6 do 10 reps

4. 12-9-6-3
    front squat 185/125
    chest to bar

5. 20 box overs 30/24 inch
    10 muscle ups
    rest 90 sec x3

6. 20 weighted sit ups. 3 sets

7. 3 rounds
    10 deadlift 315/205
    20 hand release push ups

8. 6 sets of 5 unbroken muscle ups with as little rest between sets as possible. Wear 10 lbs vest

1. Bench press sets of 5

2. thruster max set with a weight you think you can get around 10 reps for 3-5 sets

3. muscle up max set for 3-5 sets

4. 3 rounds
    row 500m
    15 lateral burpee box overs

5. 10 power snatch rest 30 sec x3 135/95

1. Push Press sets of 4

2. 15 kb swings 80/60
    rest 1 min x10

3. 30 wall ball 30/20 lbs to 12 foot
    row 1k
    30 box overs 24/20 feet can't touch the box

4. 30 double unders on even minutes
    3 muscle ups on odd minutes
    20 minutes
    rest 7 min and repeat another 20 minutes with 40 double unders and 4 muscle ups
    do all 40 minutes wearing a weight vest 15/10 lbs

5. pull a sled behind you as far as possible in 5 minutes

1. Front Squat set of 4

2. 8 Walking lunges with bar in the front rack 185/125
    On the minute for 10 minutes

3. 21 power clean 155/105
    5 wall overs
    15 power clean
    5 wall overs
    9 power clean
    5 wall overs

4. 10 hspu on even minutes
    8 strict pull ups on odd minutes
    30 minutes while wearing a ten pound vest

5. Carry a Heavy sandbag on your shoulder 30 yards every 30 seconds for 15 minutes

1. Bench Press sets of 4

2. 7 Deadlift 380/260
    run 200m
    rest 90 sec x5

3. 10-20-30-40-50
    thrusters (guys go 115/105/95/85/75, girls 75/70/65/60/55)
    toes to bar

4. row 300m
    15 hspu
    rest 1 min x5

5. 4 muscle ups on the minute for 20 minutes with weight vest 10 lbs