15 rounds for time of: 10 Pull-ups 10 push-ups 10 Squats Run 100 meters … [Read more...] about Tuesday 031014
Air Squat
Thursday 031016
For time: 80 squats 40 dumbbell swings (50lb dumbbell) 20 pull-ups 64 squats 32 dumbbell swings 16 pull-ups 50 squats 24 dumbbell swings 12 pull-ups 32 squats 16 dumbbell swings 8 pull-ups 16 squats 6 dumbbell swings 4 pull-ups This comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43! … [Read more...] about Thursday 031016
Friday 031017
Hang squat clean 21-15-10-6-3-1 reps. Rest as needed between sets. Increase load after each set. Post loads for all six sets and bodyweight to comments. … [Read more...] about Friday 031017
Sunday 031012
Max deadlift Max bench press Max squat It's a powerlifting meet! Warm-up, and allow multiple sets to find your max lifts. Don't attempt this workout in just three sets! Find then post your max deadlift, bench press, and squat to comments. … [Read more...] about Sunday 031012
Monday 031006
Five rounds for time of: Run 400 meters 50 Squats 15 L Pull-ups … [Read more...] about Monday 031006
Thursday 031002
For time: Clean 21 reps Run 800 meters Clean 15 reps Run 800 meters Clean 9 reps Run 800 meters Use same load for all three clean (hang squat clean) sets. Post load (pounds), time (seconds), and score (pounds / seconds) to comments. … [Read more...] about Thursday 031002
Wednesday 030924
Complete 5 rounds for time of: Run 400 meters Overhead Squat 95 X 21 Squat to 10 in. box. Compare results to 030623 and post time to comments. … [Read more...] about Wednesday 030924
Saturday 030927
"Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. On July 13, 2003 we introduced the prototype "Barbara." This earlier version allowed five minutes rest between sets. Go back to 030713 and note any improvements today in spite of the reduced … [Read more...] about Saturday 030927
Saturday 030920
Five rounds for time of: 30 Jump rope double-unders 30 Sit-ups 30 Squats If you can't double under cut your losses at 2 minutes of jumping rope furiously. Sit-ups can be done on glute-ham developer (GHD), Roman Chair, Ab Mat, or as Knees-to-elbows on pull-up bar. Post time and needed modifications to comments. … [Read more...] about Saturday 030920
Sunday 030907
"Chelsea" Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty? How about 10? Post results to comments. We last saw this workout August 3rd, and it will be making repeated, irregular, appearances in the "Workout of the Day." This and other "benchmark" workouts will be readily … [Read more...] about Sunday 030907