Tabata Squats (no less than 15 squats per interval) 50 Sit-ups Ten muscle ups 50 Sit-ups Tabata Squats (no less than 15 squats per interval) We've seen this done in twenty minutes! … [Read more...] about Wednesday 010613
Air Squat
Monday 010611
Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause. 20 pound Wall-ball, 25 shots 10 Pull-ups Continuous rotation of these two for five rotations. No rest, no pause. Glute-ham raise 10 reps Hang from bar raise knees to elbows 10 reps. Note: The "Wall-ball" drill is performed from a deep squat EACH rep. The ball is shot overhead two feet above … [Read more...] about Monday 010611
Thursday 010607
Set up weights ahead of time and plow through this workout with no resting or stalling. Bike hard and fast for five minutes Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for max reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for max reps Clean and Jerk 1/2 body weight 15 reps Nice! … [Read more...] about Thursday 010607
Saturday 010609
Four rounds for time of: 2 Rope Climb 20 pound Wall-ball, 25 shots, two feet above reach, FROM DEEP SQUAT EACH REP!! 15 Muscle Snatch, catch overhead at full hip extention, not in squat, 15 reps @ 1/2 body weight 20 inch Box Jump, 20 reps … [Read more...] about Saturday 010609
Thursday 010524
Deadlift 3-2-1-2-3 reps Rest as needed before, Complete as many rounds in 15 minutes as you can of: 500 meter row 15 Knees to Elbows 20 Squat swith 20 lb. medicine ball to 10" box … [Read more...] about Thursday 010524
Monday 010521
Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds. All throws two feet above reach! Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And.... Rest only as long as last effort.... 30seconds on, 30 seconds off, 60 seconds on, 60 seconds off, 90 seconds on, 90 seconds off, 120 seconds on, done. Total exercise 8 minutes. 20 lb medicine ball, and full squat … [Read more...] about Monday 010521
Thursday 010517
Squat, 10" box, with weight 20-10-5-3-1 Three rounds each for time of: Three minute stand on bike at 70 rpm Twice up the rope (rope climb) Twenty sit-ups Fifteen back extensions … [Read more...] about Thursday 010517
Saturday 010512
Five rounds for time of: 25 Squats 10 Pull-ups 10 Dips Submit time and level of assistance for pull-ups and dips. If assisted, keep assistance at same level throughout workout. Total time and assistance amount is excellent indicator of your overall fitness. Rush through! … [Read more...] about Saturday 010512
Wednesday 010509
Warm-up with about ten minutes of EASY rowing. Then... Row a 1K for time. Submit time. Squat (10" box sqaut) 5-3-1 reps, submit total weight for all three sets … [Read more...] about Wednesday 010509
Saturday 010428
Rope Climb & Handstand, six ascents and twenty minutes of handstand practice. Squat 4 sets, 10,8,6,4 reps Row 2000 meters Jump rope, double under for two minutes. (Double under is where the rope passes under the legs twice for each jump) Lunge forty steps, twenty each leg, alternating right and left. Bench-press body weight for max reps. Lunge twenty steps, ten each leg, … [Read more...] about Saturday 010428