40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 5 minutes, then, 40-30-20-10 reps for time of: Hip extensions holding a 25-lb. plate Wall-ball shots, 20-lb. ball … [Read more...] about Sunday 160731
Back Extension/Hip Extension
Wednesday 160601
For time: 50-lb. single-arm dumbbell overhead lunge, 50 steps 100 GHD sit-ups 100 hip extensions 50-lb. single-arm dumbbell overhead lunge, 50 steps … [Read more...] about Wednesday 160601
Saturday 160521
Michael 3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups … [Read more...] about Saturday 160521
Saturday 160416
Complete as many rounds as possible in 20 minutes of: 10 L pull-ups 10 handstand push-ups 20 hip extensions … [Read more...] about Saturday 160416
Sunday 160306
5 rounds for time of: 30 hip extensions Handstand walk 50 feet Lunge 150 feet … [Read more...] about Sunday 160306
Wednesday 160127
3 rounds for time of: 250-meter row 21 hip extensions 21 AbMat sit-ups 400-meter run … [Read more...] about Wednesday 160127
Sunday 160117
3 rounds SLOWLY of: 95-lb. overhead squats, 21 reps 21 GHD sit-ups 21 hip-back extensions Take your time and perform each rep slowly and methodically. … [Read more...] about Sunday 160117
Friday 160115
5 rounds for time of: 25 GHD sit-ups 25 back extensions 15-foot legless rope climb, 5 ascents Each rope climb should begin and end seated on the floor. Post time to comments. … [Read more...] about Friday 160115
Wednesday 160106
3 rounds for time of: Row 500 meters 25 GHD sit-ups 25 hip extensions … [Read more...] about Wednesday 160106
Saturday 160102
For time: Row 1,000 meters Then, 5 rounds of: 20 back extensions 16 GHD sit-ups Then, row 1,000 meters … [Read more...] about Saturday 160102