50 Sit-ups 26 inch Box Jump, 25 reps Jump Rope "Double Unders", 1 minute Deadlift, Bodyweight 18-15-12 and 9 reps Jump Rope "Double Unders", 1 minute 26 inch Box Jump, 25 reps 50 Sit-ups Notes: 1) If you can't "double under" then jump hard and fast for 3 minutes. 2) Rest as little as possible. 3) Can you do this in ten minutes? How about fifteen? Twenty? … [Read more...] about Thursday 010816
Deadlift
Monday 010806
Three rounds for time: Body weight Deadlift, 15 reps Row 500 meters … [Read more...] about Monday 010806
Tuesday 010731
Three rounds for time of: Box Jump, 50 reps Sumo Deadlift High-pull, 15 reps, . Rest two minutes. Notes 1. Use max load on deadlift 2. Come to full extension on box before jumping or stepping down 3. Use 30" box if able … [Read more...] about Tuesday 010731
Wednesday 010718
Run 800 meters Deadlift 15-12-9-6-3-1 reps, max load @ each set Run 800 meters Note: 1. Rest only one minute between first 400 meters and Deadlift. 2. Rest one minute between sets. 3. Start second 400 meters one minute after last Deadlift set. 4. Max efforts on runs and lifts! 5. Submit run times, lift loads, and body weight. … [Read more...] about Wednesday 010718
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
Monday 010618
Hang from bar and touch knees to elbows, 15-12 and 9 reps. 20 Dips Run 400 meters, max effort. With no rest between deadlift and pull-ups with only 60 seconds rest between superset: Deadlift 15 reps (body weight)/Pull-ups 15 reps Deadlift 12 reps (body weight)/Pull-ups 12 reps Deadlift 9 reps (body weight)/Pull-ups 9 reps Run 400 meters, max effort. 20 Dips Hang form bar and … [Read more...] about Monday 010618
Thursday 010607
Set up weights ahead of time and plow through this workout with no resting or stalling. Bike hard and fast for five minutes Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for max reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for max reps Clean and Jerk 1/2 body weight 15 reps Nice! … [Read more...] about Thursday 010607
Friday 010601
Row 1000 meters @ a 2:00/500 meter pace or greater Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps Row 500 meters @ a 1:45/500 meter pace or greater Powerclean (from ground) same load as Sumo dead/highs X 21 reps Row 250 meters @ a 1:30/500 meter pace or greater Front Squat, same load as Sumo dead/highs on 10" box X 21 reps Yeah! Oh, you're welcome. … [Read more...] about Friday 010601
Thursday 010524
Deadlift 3-2-1-2-3 reps Rest as needed before, Complete as many rounds in 15 minutes as you can of: 500 meter row 15 Knees to Elbows 20 Squat swith 20 lb. medicine ball to 10" box … [Read more...] about Thursday 010524
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