21-15-9 reps, slowly, of: Chest-to-wall handstand push-ups Hip-back extensions Strict knees-to-elbows … [Read more...] about Monday 200330
Back Extension/Hip Extension
Thursday 200227
3 rounds, SLOWLY, of: 5 strict toes-to-bars 5 strict knees-to-elbows 10 toes-to-bars 10 hip-back extensions 20 back extensions 20 hip extensions … [Read more...] about Thursday 200227
Saturday 200215
4 rounds for time of: 30 GHD sit-ups 30 hip extensions 100-ft. handstand walk … [Read more...] about Saturday 200215
Tuesday 191203
Complete as many rounds as possible in 15 minutes of: 5 strict toes-to-bars 10 GHD sit-ups 15 hip extensions … [Read more...] about Tuesday 191203
Tuesday 191029
50-40-30-20-10 reps for time of: Hip extensions Double-unders … [Read more...] about Tuesday 191029
Thursday 191017
For time: 100 hip-back extensions Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots. … [Read more...] about Thursday 191017
Thursday 190926
Complete as many rounds as possible in 20 minutes of: 15 push jerks 15 box jumps 15 back extensions ♀ 65-lb. barbell and 20-in. box ♂ 95-lb. barbell and 24-in. box … [Read more...] about Thursday 190926
Sunday 190825
For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders ♀ 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball ♂ 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball … [Read more...] about Sunday 190825
Tuesday 190219
3 rounds for time of: 21 hip-back extensions 21 GHD sit-ups 21 burpees over the bar 21 inverted burpees … [Read more...] about Tuesday 190219
Wednesday 190206
3 rounds for time of: 1,000-meter row 15 hip-back extensions (no momentum) 21 GHD sit-ups … [Read more...] about Wednesday 190206