Two rounds of: Jump rope double unders for 2 minutes One-legged, alternating L&R legs, Tabata squats. Use right leg for the first interval and left for the second, etc. 24" box jump 2 minutes Total double unders on jump rope, all squats, and box jumps for both rounds and post to comments. … [Read more...] about Tuesday 031021
Pistol
Friday 030704
Complete 30 rounds: Left leg squat Right leg squat Muscle-up Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front. … [Read more...] about Friday 030704
Friday 030606
Front Squat 5-5-5 Reps Rest - For ten minutes: 12 Pull-ups 12 One-legged squats, alternating legs … [Read more...] about Friday 030606
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
Sunday 020428
For time: 500 Meter row 50 One legged squats, alternating right-left (25 each leg) 500 Meter row 100 Walking lunges, alternating right-left (50 each leg) 500 Meter row Notes: 1. One legged squat is performed with non-supporting leg held straight out in front, without touching ground. 2. If absolutely essential, use rope tied to pull-up bar as assistance. … [Read more...] about Sunday 020428
Friday 010223
Hollow Rock for 1 Minute (Lie on your back, place your arms overhead, and rock smoothly back and forth like a rocking chair.) Arch Rock for 1 Minute (Lie on your stomach, place your arms overhead, lift your heels with straight legs, and rock smoothly back and forth like a rocking chair.) Ten one legged squats, left leg (Hold your jump rope strung over your pull-up bar for … [Read more...] about Friday 010223
Rum Raisin
2 Legless Rope Climbs (15 ft)30 Alternating Pistols15 Burpee Box Step Overs (24/20 in) … [Read more...] about Rum Raisin
Maggie
20 Handstand Push-Ups40 Pull-Ups60 Pistols (Alternating Legs) … [Read more...] about Maggie
Living Room Mash 17
1 minute Chair Dips1 minute Alternating Pistols1 minute Burpees1 minute Rest … [Read more...] about Living Room Mash 17
Special Mary
5 Strict Handstand Push-Ups10 Pistols15 Strict Pull-Ups10 Strict Handstand Push-Ups20 Pistols30 Strict Pull-Ups15 Strict Handstand Push-Ups30 Pistols45 Strict Pull-Ups10 Strict Handstand Push-Ups20 Pistols30 Strict Pull-Ups5 Strict Handstand Push-Ups10 Pistols15 Strict Pull-Ups … [Read more...] about Special Mary