3 Rounds for Time7 Front Squats (225/155 lb)700 meter Bike100 foot Monkey Bar Traverse … [Read more...] about Killer Kage
Front Squat
Sunday 201213
For time: 20 weighted lunge steps 20 muscle-ups 200-ft. handstand walk 20 hang power cleans 20 box jumps 20 deficit handstand push-ups 20 front squats ♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit ♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit … [Read more...] about Sunday 201213
Wednesday 201111
Larry 21-18-15-12-9-6-3 reps for time of: Front squats Bar-facing burpees *200-m sandbag carry after each round ♀ 75-lb. squat, 50-lb. sandbag ♂ 115-lb. squat, 80-lb. sandbag … [Read more...] about Wednesday 201111
Friday 201016
Front squat 5-5-3-3-3-1-1-1-1-1 reps Run 1 mile … [Read more...] about Friday 201016
Thursday 201008
21-18-15-12-9-6-3 reps for time of: Front squats GHD sit-ups ♀ 125 lb. ♂ 185 lb. … [Read more...] about Thursday 201008
Wednesday 200916
Front squat 1-1-1-1-1 reps Then, 1,000-m row for time … [Read more...] about Wednesday 200916
Tuesday 200811
Practice SLIPS for 20 minutes Zercher squat 2-2-2-2-2-2-2-2-2-2 reps … [Read more...] about Tuesday 200811
Monday 200803
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each rep. … [Read more...] about Monday 200803
Saturday 200718
5 3-minute rounds of: 10 front squats 10 box jumps Row for max calories Rest 3 minutes between rounds. ♀ 125-lb. squat, 30-in. box ♂ 185-lb. squat, 36-in. box … [Read more...] about Saturday 200718
Wednesday 200708
Complete as many rounds as possible in 20 minutes of: 5 strict weighted pull-ups 10 weighted sit-ups 15 dumbbell squats ♀ 25-lb. DBs ♂ 35-lb. DBs Use a single DB for the pull-ups and sit-ups and two for the squats. … [Read more...] about Wednesday 200708