Can you perform this sequence every minute on the minute for thirty minutes? Straight arm, straight body, straight leg pull to inverted hang on pull-up bar. Lower to normal hang and perform 1 pull-up. Lower to hang and pull knees to elbows. Drop and perform 7 squats. Drop to floor and perform three push-ups. Notes: Count total circuits completed within thirty … [Read more...] about Saturday 020223
Pull-Up
Tuesday 020219
20 Pull ups 5 Dips 15 Pull ups 10 Dips 5 Pull ups 20 Dips Notes: 1. Move quickly from pull-ups to dips then rest before next pairing. 2. Can you make two, three rounds of this circuit? … [Read more...] about Tuesday 020219
Wednesday 020220
1 mile Bike Rest as needed. 20 inch Box jump, 50 reps. Rest as needed. 20 pound Wallball, 50 shots Rest as needed. Jumping pull-ups, 100 reps. Notes: 1. Add time from all four efforts. 2. Jumping pull-ups are performed starting with about fifteen to twenty degrees of flexion in the arm and then jump to chin over bar. … [Read more...] about Wednesday 020220
Saturday 020216
Five rounds, 21-18-15-12 and 9 reps, for time of: Back Extensions Pull ups Sit ups Dips Notes: 1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest. 2. After completion of all four exercises for each set, rest as needed. … [Read more...] about Saturday 020216
Tuesday 020212
Five rounds each for time of: 400 meter Run 20 Thrusters; 1/2 body weight 15 Pullups 20 Sit ups Rest as needed. Notes: 1. Time each pass. … [Read more...] about Tuesday 020212
Wednesday 020206
Seven rounds for time of: 5 Pull ups 7 Dips (use rings if you got'em) 1 Rope climb 10 Push ups 12 Back/Hip Extension 15 Sit ups 20 Squats … [Read more...] about Wednesday 020206
Thursday 020207
Seven rounds for time of: 5 Pull ups 7 Dips (use rings if you got'em) 1 Rope climb 10 Push ups 12 Back/Hip Extension 15 Sit ups 20 Squats … [Read more...] about Thursday 020207
Friday 020208
In any order and within thirty minutes: Row a 1K, max effort. Kettlebell Swing max reps (without stopping). Pull-ups, max reps. Notes: 1. As an indication of the intensity we are looking for and as a challenge, who out there can perform 50 kettlebell swings with 2 "pood" kettlebell, row a 3:10 1K, and perform the 30 pull-ups in one set? If you can you are among the worlds … [Read more...] about Friday 020208
Thursday 020131
For time: 50 Push-ups 50 Pull-ups 75 Sit-ups 75 Kettlebell Swings, 1 "pood" kettlebell (16kg) 150 Air Squats Perform in any order. The idea is to perform each in as few sets as possible. All of the reps from each exercise do not have to be completed before starting some from another exercise. Keep track of the reps and tally the total sets to completion. Note time to … [Read more...] about Thursday 020131
Friday 020125
Five rounds for time of: 15 Back/Hip Extension 15 Sit ups 10 Pull ups 10 Dips 1 mile Bike … [Read more...] about Friday 020125