Can you perform this sequence every minute on the minute for thirty minutes? Straight arm, straight body, straight leg pull to inverted hang on pull-up bar. Lower to normal hang and perform 1 pull-up. Lower to hang and pull knees to elbows. Drop and perform 7 squats. Drop to floor and perform three push-ups. Notes: Count total circuits completed within thirty … [Read more...] about Saturday 020223
Curl
Friday 010323
Today is trunk work and a run. 30 sit-ups and 21 back extensions Run 1 mile for time No rest between sets for the following: 50 sit-ups 21 back extensions Hang from bar and slowly raise legs, curl and touch toes to bar 25 times. Arch rock 1 minute 25 crunches on glute-ham back extension apparatus (upside down on back extension app.) Stiff-legged deadlift 50 % BW for 25 … [Read more...] about Friday 010323
Bad Karma
50-40-30-20-10 reps of Barbell Curls (45/35 lb)10-20-30-40-50 reps of Kettlebell Swings (1.5/1 pood) … [Read more...] about Bad Karma
Popeye
30 Curls (2x25/15 lb)30 Strict Presses (2x25/15 lb)30 Lateral Raises (2x25/15 lb)30 Hammer Curls (2x25/15 lb)30 Upright Rows (2x25/15 lb)30 Push Presses (2x25/15 lb)30 Curls (2x25/15 lb)1 minute Rest … [Read more...] about Popeye
Curl
Wipeout
6 Thrusters (135/95 lb)8 Power Curls (135/95 lb)10 Back Lunges (135/95 lb)12 calorie Assault Air Bike … [Read more...] about Wipeout
Assault Battle Box
4 Front Squats (135/95 lb)8 Power Curls (135/05 lb)12 Push Presses (135/95 lb)16 Box Jumps (24/20 in)24 calorie Assault Air Bike … [Read more...] about Assault Battle Box
Assault Flex
5 Sumo Deadlift High-Pulls (135/75 lb)10 Power Curls (135/75 lb)15 Ground Presses (135/75 lb)20 calorie Assault Air Bike25 AbMat Sit-Ups … [Read more...] about Assault Flex
Assault 5 Star Power
10 Push Presses (135/95 lb)10 Power Curls (135/95 lb)10 Bent-Over Rows (135/95 lb)10 Ground Presses (135/95 lb)10 calorie Assault Air Bike … [Read more...] about Assault 5 Star Power
Asgard Strength
From 0:00-8:00, EMOM of:2 Asgard Complexes (2x20/16 kg)*Rest 3 minutesFrom 11:00-19:00, AMRAP of:Asgard Complexes (2x20/16 kg)**1 Asgard Kettlebell Complex consists of: 1 Dead Curl, 1 Strict Press, 1 Bent Over Row, 1 Left Renegade Row, 1 Right Renegade Row, and 1 Deadlift … [Read more...] about Asgard Strength