For time: 1 round of: 100 double-unders 50 squats 95-lb. push press, 25 reps Then, 2 rounds of: 60 double-unders 30 squats 95-lb. push press, 15 reps Then, 3 rounds of: 40 double-unders 20 squats 95-lb. push press, 10 reps … [Read more...] about Thursday 160310
Air Squat
Friday 160212
Complete as many rounds as possible in 20 minutes of: 10 burpee pullovers 30 squats 60 seconds of handstand hold This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall. … [Read more...] about Friday 160212
Monday 160125
10-round Tabata squat Then, 3 attempts at max handstand hold This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts. … [Read more...] about Monday 160125
Thursday 160114
Tabata push-ups Run 2 miles Bottom-to-bottom Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top. … [Read more...] about Thursday 160114
Saturday 160109
On an 8-minute running clock, perform 1 minute each of: Squats Push-ups 20-inch box jumps Pull-ups Inverted burpees Wall-ball shots, 20-lb. ball Burpees Double-unders … [Read more...] about Saturday 160109
Saturday 151226
Harper Complete as many rounds as possible in 23 minutes of: 9 chest-to-bar pull-ups 135-lb. power cleans, 15 reps 21 squats 400-meter run with a 45-lb. plate … [Read more...] about Saturday 151226
Sunday 151220
For time: 150 squats 75 hip extensions 120 squats 60 hip extensions 90 squats 45 hip extensions … [Read more...] about Sunday 151220
Thursday 151210
Tabata squat Tabata deadlift, 155 lb. Tabata squat Tabata deadlift, 155 lb. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. … [Read more...] about Thursday 151210
Thursday 151112
Cindy Complete as many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats OR Mary Complete as many rounds as possible in 20 minutes of: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups … [Read more...] about Thursday 151112
Friday 151030
Tabata Something Else Tabata pull-ups Tabata push-ups Tabata sit-ups Tabata squats The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. … [Read more...] about Friday 151030