Two rounds of: Run 800 meters. 25 Hip Extensions (Back extensions) on Glute-Ham Developer. 30 Hip Flexions (Sit-ups) on Glute-Ham Developer. 1-Arm Barbell Press 20 reps left and right arm. Powerclean 1/2 bodyweight 20 reps. Notes: 1. 1-Arm Press derives it's impetus from a lateral "shove" of the hip and torso. Do not lean back. Suggest empty bar for first timers. 2. Rest five … [Read more...] about Saturday 010908
Back Extension/Hip Extension
Tuesday 010911
Ten rounds for time of: 5 Pull-ups 5 Push-ups 5 Squats (free-squat or "air squat") 5 Sit-ups (on Roman Chair/Glute-Ham Developer) 5 Back Extensions No cheating, super-clean technique. … [Read more...] about Tuesday 010911
Wednesday 010912
For time: 1000 meter Row 20 pound Wallball, 50 shots 50 Sit-ups 20 pound Wallball, 50 shots 50 Sit-ups 20 pound Wallball, 50 shots 50 Sit-ups 1000 meter Row Notes: 1. Wall-ball shot counts only if it starts from deep squat and hits wall 18 inches above reach. 2. Do sit-ups on Roman-Chair or Back Extension Apparatus. 3. Let us know if you can finish this in twenty minutes or … [Read more...] about Wednesday 010912
Wednesday 010801
30 Strict Push-ups 15 Back Extensions 25 Push-ups feet elevated 1 foot from floor. 12 Back Extensions 20 Push-ups feet raised 2 feet from floor 9 Back Extensions 15 Push-ups feet raised 3 feet from floor 6 Back Extensions 10 Push-ups feet raised 4 feet from floor Notes: 1. Strict push-ups allow for no sag in the body. 2. Don't swing the Glute-ham raise. Move slowly and … [Read more...] about Wednesday 010801
Friday 010727
Complete as many reps in 20 minutes as you can of: Back extension "L" Pull-up … [Read more...] about Friday 010727
Friday 010629
Perform each of these for 1 minute and work through the cycle 3 times. Hollow Rock Hollow Arch Sit-up Back Extension Knees to Elbows Stiff legged deadlift Rest … [Read more...] about Friday 010629
Friday 010622
Three rounds for time of: Muscle Snatch, 15 reps Box Jump, 15 reps Back Extension/Glute-ham raise, 15 reps Our best will: Snatch 2/3 body weight. Jump 26" box. Back extension/Glute-ham raise with 20 pound medicine ball. Complete three rounds in ten minutes. … [Read more...] about Friday 010622
Tuesday 010605
Run 1 mile 5 rounds for time of: 15 Back Extensions 15 Knees to Elbows 50 Thrusters from 10" box with dumbbells. Don't stop or pause; pump them out. Go as heavy as you can! … [Read more...] about Tuesday 010605
Saturday 010519
Powerclean 3X10-10-10 (Three sets of 10 reps). Rest as needed before... Complete as many rounds in 20 minutes as you can of: Rope climb 15 Sit-ups 10 Thrusters off 10" box with dumbbells totaling 30% of your weight 15 Back extensions Give one point for each exercise completed. … [Read more...] about Saturday 010519
Tuesday 010522
Bike two minutes all out, three times with five minute break between efforts. Record and submit distance for each effort. How many rotations can you do within 15 minutes? One point each station. Back extension 15 reps with 25 lb. plate Muscle-up Deadlift/High-pull X 10 reps 50% body weight If you can't do a muscle-up, do 15 pull-ups and 15 dips instead. … [Read more...] about Tuesday 010522