5 rounds, each on a 3-minute clock, of: 20 GHD sit-ups 20 hip extensions Max reps body-weight front squat Rest at least 3 minutes between each round. … [Read more...] about Sunday 150503
Front Squat
Monday 150406
Front squat 3-3-3-3-3 reps … [Read more...] about Monday 150406
Monday 150309
10 rounds for time of: 205-lb. front squats, 5 reps 5 parallette handstand push-ups … [Read more...] about Monday 150309
Friday 150213
Front squat 10-10-10-10-10 reps … [Read more...] about Friday 150213
Wednesday 150204
Power clean 3-3-3-3-3 reps Front squat 2-2-2-2-2 reps Squat clean 1-1-1-1-1 reps … [Read more...] about Wednesday 150204
Thursday 150115
Front Squat 1-1-1-1-1-1-1-1-1-1 reps … [Read more...] about Thursday 150115
Friday 141219
Ring push-up ladder Rest 5 minutes Body-weight front squat ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed. … [Read more...] about Friday 141219
Sunday 141123
2 rounds for time of: 205-lb. front squats, 10 reps 10 burpee muscle-ups … [Read more...] about Sunday 141123
Tuesday 141111
Inverse Tabata shoulder press, 155 lb. Inverse Tabata front squat, 245 lb. Inverse Tabata deadlift, 365 lb. The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises. … [Read more...] about Tuesday 141111
Monday 141027
9-7-5 reps for time of: 225-lb. front squats Bar muscle-ups … [Read more...] about Monday 141027