24 inch Box jump, 25 reps 25 Pull-ups Rest 22 inch Box jump, 25 reps 20 Pull-ups Rest 20 inch Box jump, 25 reps 15 Pull-ups Rest Repeat each of the three couplets. Notes: 1. Complete the pull-ups in as few sets as possible. 2. Compare the time for the first three couplets to the second three … [Read more...] about Monday 020121
Pull-Up
Thursday 020117
Complete as many rounds in 20 minutes as you can of: 400 meter Run 10 Pull Ups … [Read more...] about Thursday 020117
Friday 020111
Three rounds for time of: 45 pound Front squat, 50 reps 20 Pull ups 20 Dips Notes: 1. Rest only where continuing is physically impossible. 2. If you can't complete the pull-ups or dips in one set break it into several with minimal rest. 3. Squat to a 10" box or platform. … [Read more...] about Friday 020111
Wednesday 011226
Three to Five rounds of: Kettlebell Swing, 15 reps "L" Pull-ups, 10 reps Notes: 1. Grab that heavier Kettlebell for this one. 2. Don't count as an "L" Pull-up and pull-up where the feet drop below the hips or the legs bend. … [Read more...] about Wednesday 011226
Wednesday 011219
For time: 75 Pull ups 75 Dips … [Read more...] about Wednesday 011219
Thursday 011129
1.5 pood Kettlebell swing, 30 reps Rest 3 minutes As fast and hard as you can: 24 inch Box jump, 20 reps 20 Pull ups 24 inch Box jump, 15 reps 15 Pull ups 24 inch Box jump, 10 reps 10 Pull ups 24 inch Box jump, 5" box 5 Pull ups Rest 3 minutes 1.5 pood Kettlebell swing, 30 reps … [Read more...] about Thursday 011129
Wednesday 011121
1.5 pood Kettlebell swing, 1 minute. Glute Ham developer Medicine Ball Throw Sit up, 1 minute. Rest Perform 3-5 rounds of this circuit for time: 10 Thursters 12 "L" Pull ups Rest Glute Ham developer Medicine Ball Throw Sit up, 1 minute. 1.5 pood Kettlebell swing, 1 minute. … [Read more...] about Wednesday 011121
Monday 011112
Glute Ham developer Medicine Ball Throw Sit up, 1 minute 1.5 pood Kettlebell swing, 1 minute Rest 3-5 Rounds of the following circuit for time: 10 Deadlift 10 Pull ups Rest 1.5 pood Kettlebell swing, 1 minute Glute Ham developer Medicine Ball Throw Sit up, 1 minute … [Read more...] about Monday 011112
Monday 011105
Clean and Jerk, 1-1-1-1-1 reps Rest as warranted Drive through 3 Rounds of this circuit: 15 Pull ups 10 Front squat 1.5 pood Kettlebell swing, 2 minutes … [Read more...] about Monday 011105
Wednesday 011031
Bench press 5-3-1-1-3-5 reps Rest Five rounds for time of: 10 Bench press; 50% 1RM load 10 Pull ups Rest Do a pull-up that takes thirty seconds to get to the top and thirty seconds to get to the bottom. Repeat 4 times for a total of 5 sets. … [Read more...] about Wednesday 011031