Muscle-up, 30 reps
Back Extension, 75 reps

Notes:
1. Pace at will.
2. Back Extention in as many sets as needed.

Three rounds:
Body weight deadlift, 20 reps
20 inch box jump, 40 reps

1. Pace at will

Rest Day

Front Squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.

Bench Press 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.

Hang Clean 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.

Rest Day

Slow and Heavy

50 Sit-ups

15-12-9 reps of:
Pull-ups
Thrusters

50 Sit-ups

Three rounds for time of:
15 Pull-ups
30 Wall Ball

For time:
Complete 21-18-15-12-9-6-3 reps of:
Pull-ups
Kettlebell swings

Rest Day

How large an “X” can you generate with this progression?
1 pull-up/2 push-ups
2 pull-ups/4 push-ups
3 pull-ups/6 push-ups
…
X pull-ups/2X push-ups
Notes:
1. Work at comfortable pace.
2. Each round of pull-ups and push-ups need not be completed in single set.
3. All within one hour!

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

For time:

30 Muscle-ups

Rest Day

Bench press 10-10-10-10-10

1000 meter Row

Hang clean 10-10-10-10-10 reps

1000 meter Row

Tabata squat

1000 meter Row

Rest Day

Deadlift 5-5-5 reps

Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-up
Max Push-up

Push-jerk 5-5-5 reps

Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-ups
Max Push-ups

Hang clean 5-5-5 reps

Three rounds for time of:
20 Squat
20 Sit-ups
20 Back extension
Max Pull-ups
Max Push-ups

“Farther, longer is not fitter, is not healthier.”
- Coach Glassman

It’s been said that a picture is worth a thousand words.
In that vein, here is Garvin Smith king of the rope climb:
http://www.mikedust.com/fascinatum/2002/fascinatum-040702.html

For time:

100 Pull ups

Hang clean 3-3-3-3-3-3-3 reps
Bench press 3-3-3-3-3-3-3 reps

Slow and Heavy: alternating

1000 meter Row
Rest
1/3 Body weight Thruster, max reps
Rest
1000 meter Row

Rest Day

Push jerk 5-5-5-5-5, reps

Hang clean 5-5-5-5-5, reps

Deadlift 5-5-5-5-5, reps

Rest Day