Five rounds for time of: 5 Handstand push-ups 15 Jump rope "Double Unders" … [Read more...] about Sunday 030126
Single-Under
Tuesday 030114
2 minutes of jump rope 10 Handstand push-ups 2 minutes of jump rope Complete 12-10-8-6-4 reps of: 1/2 Body weight sumo deadlift high pull 2 minutes of jump rope 50 Ring dips 2 minutes of jump rope Can you complete this in 20 minutes? … [Read more...] about Tuesday 030114
Thurday 030102
Three round for time of: 1 minute Hollow rock 1 minute Arch rock 10 One legged squats, left leg 10 One legged squats, right leg Hollow Rock: Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair. Arch Rock: Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a … [Read more...] about Thurday 030102
Friday 021206
For time: Jump rope, "Double unders", 2 minutes 40 Walking lunges, 20 each leg Body weight Bench press, max reps 1/3 Body weight Walking lunges, 20 steps, 10 each leg Body weight Bench press, max reps 1/2 Body weight Walking lunges, 10 steps, 5 each leg Body weight Bench press, max reps Jump rope, "Double unders", 2 minutes These are walking lunges, not the ineffective ones! … [Read more...] about Friday 021206
Wednesday 021120
Five rounds: Jump rope, "Double unders": 1 minute Rest 1 minute Five rounds: 1 Muscle up 10 Dips Snatch 15-12 reps Four rounds: 100 meter Swim … [Read more...] about Wednesday 021120
Saturday 021026
Run 800 meters Rest Run 800 meters Rest Three supersets of: Sit-ups Back Extensions Rest Bench Press 10-10-10-10-10 Rest Jump rope"double unders", ten minutes … [Read more...] about Saturday 021026
Friday 021011
Jump rope for two minutes rest for one minute. Can you continue this for thirty minutes? This is just twenty minutes of cardiovascular exercise. Go for it!! If you have considerable jump rope experience, "double under" for two minutes rest for one. Anyone who can keep this up for thirty minutes is an extraordinary athlete. … [Read more...] about Friday 021011
Thursday 020516
For 20 minutes: Jump rope 1 minute. Hang Clean 1 minute. Repeat. Notes: 1. No rest for twenty minutes. 2. Use 50% bodyweight for Cleans. 3. No standing around during jump rope, constant movement. 4. Total Clean reps. … [Read more...] about Thursday 020516
Tuesday 020205
Jump rope for sixty seconds, rest for sixty seconds. Continue this for forty minutes … [Read more...] about Tuesday 020205
Thursday 020124
Three rounds of: Jump Rope "double-unders"; 2 minutes Rest 30 seconds. Powerclean bodyweight, max reps, no rest. Rest 5 minutes. Notes: 1. If you can't double under then jump hard, high, and fast. 2. If you can't powerclean your bodyweight then use less weight (duhhhh..) 3. No rest on the powercleans implies that you don't put the weight down, though you may pause at hang or … [Read more...] about Thursday 020124