Three rounds of:
1 mile Run
21 Bench press; body weight

Notes:
1.Total time. Rest as needed between 1st, 2nd, and 3rd couplets.
2. Dave McEvoy did this in 5:42.

Rest Day

Three rounds of:
1 mile Bike
20 Cleans; alternating powerclean and squat clean.

Notes:
1. Power clean is pulling bar to racked position whereas
squat clean is pulling yourself down to racked position,
i.e., catching high and catching low.
2. Rest as and where needed, but not during cleans.
3. Go all out on sprints.

50 Sit-ups
Tabata Front Squats with Olympic Bar
50 Sit-ups

Notes:
1. Tabata Interval is 20 seconds of work followed by
10 seconds of rest repeated for 8 intervals.
2. Rest before and after Tabata Squats

Perform 30 Muscle-ups in thirty minutes.

Notes:
1. Have a spotter assist when needed. The idea is to get above the
rings at full arm extension with minimal assistance.
2. Two athletes can take turns each completing one muscle-up
each minute for thirty minutes.

Rest Day

Thruster 10-10-10-5-5-5-3-3-3-1-1-1, reps

Notes:
1. Take easy pace.
2. Go heavy.

20 inch box jump, 50 reps
50 Sit
Rest
20 inch box jump, 40 reps
40 Sit ups.
Rest
20 inch box jump, 30 reps
30 Sit ups

Notes:

1. Power through first round. Record time.
   Complete subsequent rounds within same time.

Three rounds of the couplet:
5 Rope climb; record time
Kettlebell swing for time equivalent to Rope Climb effort.
Rest as needed.

Rest Day

Three rounds of the couplet:
50 Hang Powerclean, 50 reps
500 meter Row
Rest 5 minutes.

Notes:
1. Try to complete each round within 150 seconds.

Five rounds of the couplet:
10 Deadlift
30 Push up
Rest 2 minutes.

Notes:
1. No rest between deadlift and push-ups.
2. Select max 10 rep load

Three to five rounds of the couplet:
Wall ball 90 seconds, max pace.
Pull ups, max reps.
Rest 3 minutes.

Notes:
1. No rest between wall-ball and pull-ups.
2. If you don't have twenty pull-ups fresh, use assistance on the pull-ups of 1/3 bodyweight.

For time
20 Muscle ups

Notes:
1. Have someone minimally assist on the muscle-ups
with a lift from the ankles, hips, or back.

Five efforts of:
1000 meter Row

Notes:
1. Rest equivalent to work period, i.e., rowing time.

Back squat 10-10-10-10-10-10-10-10-10-10, reps

Rest Day

Alternate exercises for 5 sets of each.

Hang Clean/Front Squat (combined move) 10 reps at bodyweight.
Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length)

Rest after rope as needed, not between clean/squat and rope!

Seven rounds of:
7 Bench press
30 Sit ups

1. easy pace

Ten rounds of the couplet:
10 Kettlebell swings
5 Pull up

Can you do 10 (20 anyone?) rounds of this couplet without
stopping or stalling at all? (Try anyways, time it.)

Rest Day

How many pull-ups can you do each minute of twenty minutes?

Notes:
1. The lowest number of pull-ups for any minute of twenty minutes is the score.
2. Use assistance if you still haven't a pull-up.

"You always have to give 100 percent, because if you don't, someone,
someplace, will give 100 percent and will beat you when you meet."
- Ed Macauley

A city wide pull-up competition for kids - great idea -
http://www.pull-ups-trainer.com/success.htm
There's a glaring inadequacy in most athlete's development that can best be
addressed with the pull-up or chin-up.

Three to five round for time of:
400 meter Run
20 Push press

Notes:
1. Use load 10 RM load for Push-press.

"You go for it. All the stops are out. Caution is to the wind, and you're battling
with everything you have. That's the real fun of the game."
- Dan Dierdorf

Here are abstracts of several interesting studies of note:
http://www.halesoptimumphysique.com/articles/esar.htm

Sit up 30-25-20,reps
Tabata Squats
Sit up 30-25-20, reps

Notes:
1. It's time for a good number of our athletes to complete 20 squats
(full range - of course - the only one's we count)
in each of eight twenty second intervals.
2. Rest as desired between Sit-ups and Tabata Squats.

"Stick to the basics and when you feel you've mastered them it's time
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg Glassman

Here's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q=tabata+interval

Rest Day

1 Rope Climb
10 Dips (on rings if you've got 'em)
10 Pull-up
15 Push-up

Everybody had limits. You just have to learn what your own
limits are and deal with them accordingly."
- Nolan Ryan

This is #8, the last, of Uffe Ravnskov's "Cholesterol Myths":
http://www.ravnskov.nu/myth8.htm

Three to five rounds each for time of:
20 inch Box jump, 50 reps
40 Kettlebell swings
30 Sit ups
400 meter Run

"I'm careful not to give into theatrics when times are tough, I don't like it when
somebody gives into outside pressure and puts on a show for others."
- Tony La Russa

Five rounds of:
5 Powerclean
5 Bench press

"What's the worst thing that can happen to a quarterback? He loses his confidence."
- Terry Bradshaw

Uffe Ravnskov's Cholesterol Myth # 6: http://www.ravnskov.nu/myth6.htm

Rest Day

Back squat 5-5-3-3-1-1-3-3-5-5, reps

Notes:
1. Rest as needed between sets.
2. Max load.

"I've never had to cheat. I get 'em with what I got."
- Dave Winfield

Uffe Ravnskov, PhD, M.D., and "Cholesterol Myth # 5:
http://www.ravnskov.nu/myth5.htm