Tabata Squat Tabata Sit up on Glute-ham developer. Tabata Pull up (use G'tron or Cybex assisted p'up device with 50% BW assistance) Tabata Push press (use 1/3 BW) Tabata Row Notes: 1. The Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times. 2. Take any break you need between exercises. 3. Total the weakest intervals from each of the 5 … [Read more...] about Satuday 010922
Pull-Up
Monday 010917
For time: 1000 meter Row 20 Clean and Jerk 1000 meter Row Notes: 1. Load for Clean and Jerk is not to exceed 100% of bodyweight. 2. Time entire effort. 3. Use push-jerk, not split-jerk. 4. Warm-up with Sit-up, Back/Hip extension, Squat, Pull-up, Push-up circuit. Go easy. 5. Heads-up! Wednesday and Friday will play on today's theme. … [Read more...] about Monday 010917
Tuesday 010918
Seven rounds for time of: From a push-up position, lower your hand placement about a foot. Press to a handstand while a friend deadlifts your ankles and presses to overhead as you press to the handstand. Ten Pull-ups 25 Sit up on Glute-Ham developer. … [Read more...] about Tuesday 010918
Tuesday 010911
Ten rounds for time of: 5 Pull-ups 5 Push-ups 5 Squats (free-squat or "air squat") 5 Sit-ups (on Roman Chair/Glute-Ham Developer) 5 Back Extensions No cheating, super-clean technique. … [Read more...] about Tuesday 010911
Monday 010903
Three rounds of: 20 Walking Lunges; with dumbbells totaling 1/3 your bodyweight 20 Thrusters 20 Pull-ups Rest three minutes. Notes: 1. Measure your pace so that “Thrusters” begin directly under your pull-up bar. 2. Each step of the lunge should drop the trailing knee so that it "kisses" the ground. 3. "Thrusters" begin in a deep squat and end in full hip, leg, and arm … [Read more...] about Monday 010903
Tuesday 010828
Three rounds for time of: 15 Glute Ham Developer Med Ball Sit ups 15 Pull ups Notes: Lay back to horizontal with a medicine ball held overhead (we're using an 8 pounder for this). Quickly sit-up and throw the ball forward and level to the ground. At the start, the medicine ball should be closer to the ground than the head or shoulders … [Read more...] about Tuesday 010828
Monday 010820
Three rounds for time of: 20 pound Wall ball, 25 shots 15 Pull-ups Notes: 1. The Wall-ball drill is a front squat push press throw towards a spot on the wall about two feet above max reach. On rebound catch, recoil to squat and immediately squat, throw, catch, repeat. 2. Time workout for all three rounds … [Read more...] about Monday 010820
Monday 010813
Three rounds for time of: Bike Sprint; 2 minutes 20 Pull-ups 20 Dips. Rest 2 minutes. Notes: 1. Go as hard and fast as you can on the bike sprint. 2. Do as many of the pull-ups and dips as you can without assistance. 3. Absolutely no break until the dips are completed. … [Read more...] about Monday 010813
Thursday 010809
Five rounds for time of: Body weight Bench press; 12 reps 12 Pull-ups … [Read more...] about Thursday 010809
Tuesday 010807
Three rounds for time of: 3 Muscle-ups 50 sit-ups Notes: 1. Perform any sit-up you want. 2. If you're new to the site and don't know what a muscle-up is, you can find it in today's link. 3. If you still can't perform the muscle up. Give us twenty-five pull-ups and twenty-five dips per round. 4. Typically, you'll have the strength for a muscle-up when you can do twenty … [Read more...] about Tuesday 010807