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
Single-Under
Thursday 010719
Hang powerclean/push-press 21 Jump rope 2 minutes Hang powerclean/push-press 15 Jump rope 2 minutes Hang powerclean/push-press 9 Jump rope 2 minutes Notes: 1. Double under if able on jump rop 2. No rest from start to finish 3. Hang powerclean is from knees to racked position (shoulders) … [Read more...] about Thursday 010719
Wednesday 010620
Three rounds for time of: Jump-rope for two minutes Pull-ups Bench-press, body weight Rest 1 minute Our best will: Double under without fouling for two minutes on the jump-rope. Twenty five pull-ups, then twenty, then fifteen. Twenty five, then twenty, then fifteen on the bench press. … [Read more...] about Wednesday 010620
Friday 010608
For Time: Jump Rope "Double Unders"; 2 minutes 10 Handstand push-ups Jump Rope "Double Unders"; 2 minutes Sumo Deadlift High Pull @ no less than for 1/2 your body weight for: 12-10-8-6-4 reps. Use same load for each set. Jump Rope "Double Unders"; 2 minutes 50 Dips, as many sets as required. If able use rings. Jump Rope "Double Unders"; 2 minutes Can you do this in twenty … [Read more...] about Friday 010608
Wednesday 010523
Push press 21-18-15 reps, rest as needed before, Complete as many rounds in 15 minutes as you can of: Two handstand push-ups. Jump rope "Double-Unders"; 1 minute Run 400 meters Notes: 1. If you can't do a handstand push-up, struggle for thirty seconds and hold handstand for 60 seconds each pass 2. If your technique sucks just jump furiously for one minute … [Read more...] about Wednesday 010523
Saturday 010428
Rope Climb & Handstand, six ascents and twenty minutes of handstand practice. Squat 4 sets, 10,8,6,4 reps Row 2000 meters Jump rope, double under for two minutes. (Double under is where the rope passes under the legs twice for each jump) Lunge forty steps, twenty each leg, alternating right and left. Bench-press body weight for max reps. Lunge twenty steps, ten each leg, … [Read more...] about Saturday 010428
Monday 010430
For time: Jump rope "Double under"; 90 seconds 8 Clean and Jerks; 1/2 body weight 6 Clean and Jerks; 3/4 body weight 4 Clean and Jerks; body weight (no resting weight on ground) Jump rope "Double under"; 90 seconds … [Read more...] about Monday 010430
Monday 010416
Warm-up with back extension, sit-up, pull-up, push-up, squat, and stretching. About ten to twelve minutes of near constant movement. One minute of jump rope (double under if you're able) followed by one minute of rest. Repeat for a total of five times. Practice your handstand and handstand push-up. Try for three sets of handstand push-ups. One set of back squats at … [Read more...] about Monday 010416
Thursday 010322
Jump Rope 300 jumps Sit-up 30 Back extension 20 Walking Lunge 30 steps Push-ups 30 Pull-ups 15 Bike 1.5 miles Ab bench 25% BW X 25 Stiff Legged Deadlift 50% BW X 21 Deadlift 75% BW X 15 Bench-press 75% BW X 12 Upright Row 50% BW X 10 Row 1000 meters Hollow Rock 1 min Arch Rock 1 min Back Squat 75% BW X 15 Push-press 50% BW X 12 Power Clean 50% BW X 10 Calculate loads (BW = … [Read more...] about Thursday 010322
Friday 010309
Jump rope, double under for two minutes. (Double under is where the rope passes under the legs twice for each jump) Lunge forty steps, twenty each leg, alternating right and left. Bench-press body weight for max reps. Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight. Bench-press body weight for max reps. Lunge 10 steps, … [Read more...] about Friday 010309