Kelly 5 rounds for time of: Run 400 meters 30 box jumps, 24-inch box 30 wall-ball shots, 20-lb. ball … [Read more...] about Sunday 141221
Box Jump
Saturday 141115
4 rounds for time of: 100-foot walking lunge, carrying 30-lb. dumbbells 24-inch box jumps, 30 reps 30-lb. weighted pull-ups, 20 reps … [Read more...] about Saturday 141115
Monday 141020
For time: 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. 30 hip extensions, holding a 25-lb. plate 30 wall ball shots, 20-lb. ball to 11-foot target 30 burpees 30 triple-unders … [Read more...] about Monday 141020
Sunday 141012
Complete as many rounds as possible in 10 minutes of: 10 burpee box jumps, 20 inches 155-lb. squat cleans, 10 reps … [Read more...] about Sunday 141012
Monday 140908
2 rounds for time of: 30-inch box jumps, 20 reps 5 muscle-ups 24-inch box jumps, 30 reps 5 muscle-ups 20-inch box jumps, 40 reps 5 muscle-ups … [Read more...] about Monday 140908
Thursday 140828
Fight Gone Bad! 3 rounds of: Wall-ball shots, 20-lb. ball, 10-ft. target (reps) Sumo deadlift high-pull, 75 lb. (reps) Box jump, 20-inch (reps) Push press, 75 lb. (reps) Row (calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed … [Read more...] about Thursday 140828
Wednesday 140716
Complete as many rounds as possible in 20 minutes of: 185-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30-inch 27 double-unders … [Read more...] about Wednesday 140716
Tuesday 140708
For time: 50 pull-ups 50 push-ups 50 GHD sit-ups 50 back extensions 50 wall-ball shots, 20-lb. ball 50 box jumps, 24-inch … [Read more...] about Tuesday 140708
Wednesday 140702
10 rounds for time of: 5 pull-ups 5 push-ups 5 rounds for time of: 10 GHD sit-ups 10 back extentions 2 rounds for time of: 25 wall-ball shots, 20-lb. ball 25 box jumps, 24-inch Rest as needed between couplets. Post time for each couplet to comments. … [Read more...] about Wednesday 140702
Friday 140523
McGhee Complete as many rounds in 30 minutes as you can of: 275-lb. deadlifts, 5 reps 13 push-ups 9 box jumps, 24 inches … [Read more...] about Friday 140523