Complete as many rounds as possible in 20 minutes of: 10 box jumps, 36-in. box 15 single-arm overhead squats, 50-lb. dumbbell 20 GHD sit-ups … [Read more...] about Thursday 171221
Overhead Squat
Monday 171211
4 rounds for time of: Row 500 meters 155-lb. overhead squats, 10 reps … [Read more...] about Monday 171211
Saturday 171202
Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups Men use a 45-lb. barbell and 24-in. box Women use a 45-lb. barbell and 20-in. box … [Read more...] about Saturday 171202
Sunday 171105
For time: 115-lb. overhead squats, 30 reps 15 muscle-ups 115-lb. overhead squats, 20 reps 10 muscle-ups … [Read more...] about Sunday 171105
Tuesday 171010
Overhead squat 1-1-1-1-1-1-1 reps … [Read more...] about Tuesday 171010
Wednesday 170920
Overhead squat 5-5-5 reps Snatch balance 3-3-3 reps Hang squat snatch 1-1-1 reps … [Read more...] about Wednesday 170920
Tuesday 170829
For time: 5 rope climbs, 15-ft. rope 75 thrusters, 75 lb. 50 dips 5 rope climbs, 15-ft. rope 50 overhead squats, 75 lb. 75 sit-ups 5 rope climbs, 15-ft. rope … [Read more...] about Tuesday 170829
Wednesday 170823
Overhead squat 5-5-5-5-5 reps … [Read more...] about Wednesday 170823
Monday 170724
Complete as many rounds as possible in 7 minutes of: 50 double-unders 10 overhead squats, 135 lb. … [Read more...] about Monday 170724
Monday 170710
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 170710