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
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
Arm Killer
Tabata Curls (2x5/2.5 lb)Tabata Strict Presses (2x5/2.5 lb)Tabata Bent Over Rows (2x5/2.5 lb)Tabata Side Lateral Raises (2x5/2.5 lb)Tabata Front Lateral Raises (2x5/2.5 lb)During rest, hold the weight in a static position. … [Read more...] about Arm Killer
Ragnarök
In 6 minutes, perform:Kettlebell Half UKC* + Halo (12/8 kg)Rest 2 minutes2 Rounds of The Pace Maker:30 seconds of Left-Arm Kettlebell Swings (16/12 kg)30 seconds of Right-Arm Kettlebell Swings (16/12 kg)30 seconds of Left-Arm Kettlebell Snatches (16/12 kg)30 seconds of Right-Arm Kettlebell Snatches (16/12 kg)30 seconds of Left-Arm Kettlebell Overhead Reverse Lunges (16/12 kg)30 … [Read more...] about Ragnarök
365 Embrace The Suck
Part AAMRAP in 10 minutes of:3 Burpees6 Push-Ups (any)5 Squat JumpsRest 3 minutesPart B100 Burpees100 Single-Arm Kettlebell Swings (16/12 kg)100 Squat Dead Curls (16/12 kg)65 Snatches (16/12 kg)Part C100 Alternating Reverse Lunges and Twists100 Single-Arm Kettlebell Swings (16/12 kg)100 Snatches (16/12 kg)65 BurpeesTime Cap: 83 minutes … [Read more...] about 365 Embrace The Suck
She’s the Schmitt
Buy-In: 31 calorie RowThen,31 Dumbbell Curls (2x45/25 lb)31 Sit-Ups31 Dumbbell Floor Presses (2x45/25 lb)31 Walking Lunges31 Dumbbell Deadlifts (2x45/25 lb)31 Push-Ups31 Dumbbell Goblet Squats (2x45/25 lb)31 Double-Unders4 Burpees at the top of each minute (starting after the row) … [Read more...] about She’s the Schmitt
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