Thursday 30th August

Run 5km

Wednesday 29th August

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Tuesday 27th August

400 meter Walking lunge

Monday 27th August

REST DAY

Sunday 26th August

"Fran"
Three rounds,
21-15- and 9 reps, for time of:
95 pound Thruster (65lbs)
Pull-ups

Saturday 25th August

Deadlift 1-1-1-1-1-1-1 reps

Friday 24th August

Five rounds for time of:

50 Squats

30 Pull-ups

15 Handstand push-ups

Thursday 23rd August

REST DAY

Wednesday 22nd August

Shoulder Press 5-5-5-5-5 reps

Tuesday 21st August

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Monday 20th August

Front Squat 3-3-3-3-3-3-3 reps

Sunday 19th August

REST DAY

Saturday 18th August

"J.T."
21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Friday 17th August

"CHAD"

Run 400m

25 Dead Lifts

Run 400m

25 Thrusters

Run 400m

25 Push Press

Run 400m

25 Front Squats

Run 400m

Thursday 16th August

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Wednesday 15th August

REST DAY

Tuesday August 14th

Run 5km

Monday 13th August

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Sunday August 12

"Grace"
135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Saturday 11th August

REST DAY

Friday 10th August

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Thursday 9th August

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

Run 400 meters

Max rep Pull-ups

Wednesday 8th August

Back Squat 3-3-3-3-3-3-3 reps

Tuesday 7th August

REST DAY

Monday 6th August

Snatch 1-1-1-1-1-1-1 reps

Sunday 5th August

"Elizabeth"
21-15-9 reps of:

Clean 135 pounds

Ring dips

Saturday 4th August

Run 5km

Friday 3rd August

REST DAY

Thursday 2nd August

"Jason"
For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Wednesday 1st August

For time:

50 Ring Dips

Run 400 meters

50 Push-ups

Run 400 meters

50 Handstand push-ups

Run 400 meters

Tuesday 31st July

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups