Three rounds for time of: Jump-rope for two minutes Pull-ups Bench-press, body weight Rest 1 minute Our best will: Double under without fouling for two minutes on the jump-rope. Twenty five pull-ups, then twenty, then fifteen. Twenty five, then twenty, then fifteen on the bench press. … [Read more...] about Wednesday 010620
Pull-Up
Monday 010618
Hang from bar and touch knees to elbows, 15-12 and 9 reps. 20 Dips Run 400 meters, max effort. With no rest between deadlift and pull-ups with only 60 seconds rest between superset: Deadlift 15 reps (body weight)/Pull-ups 15 reps Deadlift 12 reps (body weight)/Pull-ups 12 reps Deadlift 9 reps (body weight)/Pull-ups 9 reps Run 400 meters, max effort. 20 Dips Hang form bar and … [Read more...] about Monday 010618
Thursday 010614
Three rounds for time of: 20 Walking Lunges; with dumbbells 1/4 your body weight, alternating legs. 20 Push-ups, as few sets as possible. 20 Pull-ups, as few sets as possible. 20 Pike-ups (On back, arms overhead, flex at hip only until toes and fingers meet above hips joint. No trunk flexion). … [Read more...] about Thursday 010614
Monday 010611
Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause. 20 pound Wall-ball, 25 shots 10 Pull-ups Continuous rotation of these two for five rotations. No rest, no pause. Glute-ham raise 10 reps Hang from bar raise knees to elbows 10 reps. Note: The "Wall-ball" drill is performed from a deep squat EACH rep. The ball is shot overhead two feet above … [Read more...] about Monday 010611
Monday 010604
250 meter Row 21 Powerclean; 1/3, 1/2, or 1/1 body weight 250 meter Row 5 Muscle-up 250 meter Row Pull-ups, max set 250 meter Row … [Read more...] about Monday 010604
Tuesday 010529
Bike two minutes Muscle-snatch 10 reps (muscle snatch is snatch with no drop under, pull to overhead lockout) Pull-ups Rope climb Bike two minutes Rope climb Pull-ups Muscle-snatch 10 reps Bike two minutes … [Read more...] about Tuesday 010529
Wednesday 010530
Bike two minutes Muscle-snatch 10 reps (muscle snatch is snatch with no drop under, pull to overhead lockout) Pull-ups Rope climb Bike two minutes Rope climb Pull-ups Muscle-snatch 10 reps Bike two minutes … [Read more...] about Wednesday 010530
Friday 010525
Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight Rest as needed before, Complete as many rounds in 10 minutes as you can of:: 25 Push-ups 7 Pull-ups 7 Glute-ham raise … [Read more...] about Friday 010525
Monday 010521
Wall-Ball for 30 seconds, 60 seconds, 90 seconds, and 120 seconds. All throws two feet above reach! Beat 20 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s And.... Rest only as long as last effort.... 30seconds on, 30 seconds off, 60 seconds on, 60 seconds off, 90 seconds on, 90 seconds off, 120 seconds on, done. Total exercise 8 minutes. 20 lb medicine ball, and full squat … [Read more...] about Monday 010521
Tuesday 010522
Bike two minutes all out, three times with five minute break between efforts. Record and submit distance for each effort. How many rotations can you do within 15 minutes? One point each station. Back extension 15 reps with 25 lb. plate Muscle-up Deadlift/High-pull X 10 reps 50% body weight If you can't do a muscle-up, do 15 pull-ups and 15 dips instead. … [Read more...] about Tuesday 010522